The official TrainerRoad thread

littledove44

activeuk wrote:

Just orderd a wattbike should be here next week what training plan do you think i should start off on doing only about 15 to 20 mile rides so far 2 times a week want to really build the miles up

What he said. Email trainer road. They are very helpful. They recommended me a training plan and I am very happy with it.

activeuk

Thanks mate just emailed them

michaelede

Okay, so we are a little less than 3 weeks out from the Tour of Sufferlandria, anyone got any suggestions on how best to prepare? any tips for recovering / nutrition between the suffering? Don't hold out much hope of finishing but no idea how to even start to approach it.

Any other tips welcome.

TIA.

Mike

jotko

I am renting a powertap at the moment and it has been quite interesting comparing with virtual power. Basically, the speed power curve for my turbo (Elite Power Fluid) changes as it heats up- for a given gear I will have to spin a higher and higher cadence over time to hit the same powertap measured power level. When using TR in a virtual power context, this means that as the unit warms up I will need to put less effort in to hit the same virtual power level.

Anyway, the sum total of all this is that it is harder with a powertap! Not looking forward to the tour of sufferlandria....

cougie

Nobody should be looking forward to the Tour of Sufferlandria. We should fear it.

As to recovery between sessions - get some helpers to carry you off the bike. Let them wash you down and get a nice milkshake into you.

Never stand when you can sit.
Never sit when you can lie down.

Get your mum to send a sick note into work excusing you.

gotwood25

Is there anyway of importing rides done outside of TR into it? I am keeping up with the sessions however some of them I am doing out doors where possible and as such not getting my progress tracked in TR.

dw300

saleemfarooqui wrote:

dw300 wrote:

Sounds like what you are doing is mostly low intensity stuff? I dont know what Cat 5 is like, but I assume if you compete it with just be alternating intervals of balls out and coasting. You will need to improve your top end at some point, so working that in with the low intensity work will probably benefit you.

So, that's the question if those 2 plans I mentioned will be an adequate progression over the next 18 weeks.

Any experience with Sweet Spot Base and Novice Competitor training plans?

Thanks

Sweet Spot Base will help you put out medium power, ie. sitting in the pack or even on the front. I've done the Novice Competitor High Volume and there are lots of interval sessions on weekdays that will give you a better 'dig' for when you make a break for it, and will definitely help you.

dw300

mikenetic wrote:

Completed the 8-minute test session today as a prelude to a couple of blocks of training. Does anyone else find that they run the test at a different cadence to their normal riding rpms?

Typically out on the road I'm turning over at a cadence of 90-100 rpm, but for the test I definitely do my best pushing a harder gear at a lower cadence, more like 80-85.

Yup, the effort in an 8 minute test would burn you out faster and result in more muscle fatigue than that of the 20 minute test as it's well above threshold, where the 20 min is about or just above threshold.

I average about 80-85rpm for the 8 min test intervals, and 105-115 for the 20 minute test interval.

3013buz

Hi All,
After a bit of advice. I began cycling last year I'm 5ft 6 and rode all last year on a size 51 Triban 3. My usual rides are about 17 miles which take about an hour, but I've done a few 50 to 70milers and one ride just over 100. With the exception of becoming accustom to the saddle I've never had any discomfort.

I've now had a MK1 Kurt Kinetic Rock & Roll for 10 weeks and trainer road says I've done 29 rides averaging 1.5hrs each, I've worked through Traditional Base Mid volume 1 & currently on volume 2 although missed a couple of weeks over Christmas and usually only do one of the longer weekend rides on the turbo, so 1 hr to 2hr 45 rides in duration.

I've been noticing some discomfort in my hand, mainly pins and needles in the outsides where my smaller fingers are and a lessening of dexterity, sometimes these sensations can last a few days. I've read I could be trapping a nerve but not sure how to stop it and why it's only been caused while sat on the turbo. What could be causing this and how do I stop it?

I wear padded gloves on the tubro the same as I'd wear while riding in summer, I have the front wheel level with the rear wheel and I change my hand positioning frequently. Over Christmas I went out for almost 2 hours on the road and again didn't notice any discomfort.

Could wider bars or a longer stem help? I have a feeling that may put more weight on my hands? I've thought about tribars but that would change my positioning and not focus on my usual road riding muscles?

dw300

If fit is fine on the road don't change it. You will put more weight on your arse and hands on the trainer because you don't need to use your legs as suspension.



You'll notice most cyclists will use the part of the palm furthest from the thumb to lean on as the central bit is where all the nerves run through. That's why the padding is there. It can feel like you're favouring the leading edge of your palm like in a karate chop. Sorry to blind you with science with that technical answer there.

speshsteve

jotko wrote:

I am renting a powertap at the moment and it has been quite interesting comparing with virtual power. Basically, the speed power curve for my turbo (Elite Power Fluid) changes as it heats up- for a given gear I will have to spin a higher and higher cadence over time to hit the same powertap measured power level. When using TR in a virtual power context, this means that as the unit warms up I will need to put less effort in to hit the same virtual power level.

Anyway, the sum total of all this is that it is harder with a powertap! Not looking forward to the tour of sufferlandria....

I've heard thats a problem with some trainers, the kurt kinetic uses a liquid thats stable with heat so keeping a consistant output although I'd be interested to know if their claim is reality!

tim_wand

Quick aside,

I ve had some very varied results with Virtual Power using my Cyclops Fluid 2. Tried the Polar Map and the Beta Curve and it gave over 130 watts difference between the two on a 8 Min FTP test.

Anyways, late on last night I decides to bite the bullet and E mail Trainer road support via the link on the site.

I swear not, but within 5 seconds of pushing send on the E mail, my Phone pinged on my Outlook account telling me I d got a response from Alex at TrainerRoad. 5 seconds I swear. That's bloody impressive.

Even better he says that the Beta curve (which gives the higher reading) is the better one

3013buz

DW300, that's brilliant, thank you.

I think you are suggesting to lean more on the karate chop section as there are fewer nerves there, is that right?

dw300

3013buz wrote:

DW300, that's brilliant, thank you.

I think you are suggesting to lean more on the karate chop section as there are fewer nerves there, is that right?

Yeh that's right. Most people have problems because they lean too much on the centre of the palm.

Most people will have their wrists slightly supinated (i think that's the right one). That's when you rotate your wrist so that your thumbs move to the outside, wrists and elbows inside, although on a bike your thumbs are still inside the bars. Wrist bent slightly back too. You are leaning on the bars at this point.

You can see the guys on the left and right doing it. They're both in the saddle. Helps keep you more aero too. The 2 in the middle are more pronated and straighter wrists while gripping when out of the saddle.

You're always going to be less comfortable on a trainer being in the exact same position for so long.

napoleond

I'm biting the bullet again - my powertap cones this week. I miss the power output accuracy at shorter time intervals (I.e. Sprinting). I'm going to do some comparisons with the jet fluid pro virtual curve to send to TR.
I got a new OS on my laptop and didn't deactivate my licence for CVT so I'll be back on TR for the time being. Away this week though.

tim_wand

Nice One Nap.

You would think this would be a resource T.R would tap into more, there must be thousands of users who have power meters and also run virtual power as well. I m sure during the 8 Min test there is a prompt that says
"This would be a good time to re-calibrate your Power metre)

I suppose the counter argument would be if you ve spent 100's on a power meter why would you run VP at the same time, It would help TR build a better library of power curves though, I geuss if they are going to put their name to it they want to now that conditions were set and repeatable.

Alex replied that they'd had so many issues with the Polar Tap curve for my trainer that they were going to bin it.
Wonder if they tested it themselves or were sent the data by someone else.

3013buz

dw300 wrote:

Yeh that's right. Most people have problems because they lean too much on the centre of the palm.

Most people will have their wrists slightly supinated (i think that's the right one). That's when you rotate your wrist so that your thumbs move to the outside, wrists and elbows inside, although on a bike your thumbs are still inside the bars. Wrist bent slightly back too. You are leaning on the bars at this point.

You can see the guys on the left and right doing it. They're both in the saddle. Helps keep you more aero too. The 2 in the middle are more pronated and straighter wrists while gripping when out of the saddle.

You're always going to be less comfortable on a trainer being in the exact same position for so long.

I've done an hour tonight, far fewer pins and needles. hopefully it'll continue to pay off on the next long turbo session. Spot on advice. Thanks

dw300

tim wand wrote:

Nice One Nap.

You would think this would be a resource T.R would tap into more, there must be thousands of users who have power meters and also run virtual power as well. I m sure during the 8 Min test there is a prompt that says
"This would be a good time to re-calibrate your Power metre)

I suppose the counter argument would be if you ve spent 100's on a power meter why would you run VP at the same time, It would help TR build a better library of power curves though, I geuss if they are going to put their name to it they want to now that conditions were set and repeatable.

Alex replied that they'd had so many issues with the Polar Tap curve for my trainer that they were going to bin it.
Wonder if they tested it themselves or were sent the data by someone else.

I believe a lot of the power curves come initially from the manufacturers. Obviously they had to have most of them before releasing the software as you wouldn't have virtual power without them. You'd expect the manufacturer to provide an accurate power curve. (Unless of course they didn't do any R&D and just re-engineered another trainer, but that would never happen of course.)

And they do ask for users to send in rolldown test number to build better/new power curves.

dw300

http://www.trainerroad.com/cycling/rides/603574-Williamson

0.97IF workout for an hour. But felt pretty easy. Rest is a great thing! Possible FTP hike just before Sufferlandria .. :?

markp80

dw300 wrote:

Possible FTP hike just before Sufferlandria .. :?

Don't do it!

supermurph09

Still waiting for the missing peice of my Tacx Flow to arrive but I've managed to create a pyramid workout "Pyramid TEST". Whilst yet to do the FTP test, if the intervals are all maximum effort what should the start and end FTP numbers be? I've set my FTP to the basic 200, obviously I'll know the number when I do the test. I'm guessing that I should set the FTP to the maximum for the intervals?

Appreciate the help.

dw300

Supermurph09 wrote:

Still waiting for the missing peice of my Tacx Flow to arrive but I've managed to create a pyramid workout "Pyramid TEST". Whilst yet to do the FTP test, if the intervals are all maximum effort what should the start and end FTP numbers be? I've set my FTP to the basic 200, obviously I'll know the number when I do the test. I'm guessing that I should set the FTP to the maximum for the intervals?

Appreciate the help.

If you're talking about the Workout Creator it only goes up to 200% FTP, which is probably a bit low for all intervals less than 1 minute (for me anyway).

@Mark. You might be right .. but will the pain in my legs possible be less than the crushing weight of the guilt of doing it based on a low FTP number?!

THampshire

Did my first ever Sufferfest vid today. Been following the base plans but just can't find the time to do more then 1hr (maybe 1.5 hrs) during the week and at least I get something in with my commute

Now I understand what you guys mean ... seemed alright for the first half but was really struggling by the end. Just couldn't keep up with the change of paces all the time

http://www.trainerroad.com/cycling/ride ... est-Angels

Will see how I feel tomorrow but will most likely be a day off

ExigeR

Well you guys will be pleased to know I'm not super human

Emailed TR about the power curve question but didn't hear anything back so redone the 8 min test tonight and ftp went from 354 to 280 so that explains why i was finding things hard lol
I don't know what changed as my set up is the same as its always been but i think the new ftp is a lot more realistic power output.
The 8 min test i did in December gave 354ftp avg speed over the 1 hour 17.3 and todays 280 ftp speed 17.4 so i would guess the same sort of effort was used.

My goal now is to get above 4.5 ftp/kg

Oh i have one question if i rest my power records it won't delete all the old rides will it???

markp80

THampshire wrote:

Did my first ever Sufferfest vid today. Been following the base plans but just can't find the time to do more then 1hr (maybe 1.5 hrs) during the week and at least I get something in with my commute

Now I understand what you guys mean ... seemed alright for the first half but was really struggling by the end. Just couldn't keep up with the change of paces all the time

http://www.trainerroad.com/cycling/ride ... est-Angels

Will see how I feel tomorrow but will most likely be a day off

Good ride!
Angels is one of my favourites, but yes, it does become a struggle towards the end. To be fair, all the Sufferfest vids do (IMHO), but I think that's the point - and that's why I won't be doing the tour at 100%!

MarkP

MartinGT

Anyone recommend a workout for me thats basically a decent recovery ride?

I was going to go running tonight, but the legs are feeling heavy after a heavy week and normally a spin helps,

activeuk

Wattbike just came now to start training should i start of with the 8 Minute Test or the 20

MartinGT

activeuk wrote:

Wattbike just came now to start training should i start of with the 8 Minute Test or the 20

20min is more accurate IIRC

napoleond

ARSEBISCUITS!!
Powertap has come and it's miles out, the calibration number is out of factory tolerance. Going to have to send it back to cyclepowermeters. Grrr. Should've gone for garmin vector.

ChrisSA

Bad luck NapD.

Hearing lots of problems with Vector too. Pods breaking or power numbers way out of whack. I'm still window shopping for the moment.

I've been doing a lot of riding on rollers recently, but my Minoura Advance rollers aren't in TR so I've only been using the Garmin and my Powercal. I thought today I'd do a 45 minute free-ride and capture the Powercal data to TR. You can see here how variable it is when the intensity is so low. It's not too bad with Tempo or Threshold and longer VO2 efforts.

What DW says about weight/pressure on the turbo is magnified on rollers. I can get away with tri shorts on the turbo bu need some really good shorts for rollers. Roll on Feb when I can start cranking up the bike training again.

Martin - I have a custom 30 minute ride at 55% FTP that I used to use for recovery after a hard run.