The official TrainerRoad thread
Comments
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I have a question re the 20min test.
In the 5 minute session before the 5 minute steady session before the 20 minute test (if that makes sense) I usually go hard but enough to save some for the 20 minute test.
Is this what I should be doing? Or stick to the power output set by TR and thus giving me more energy (in theory) for the full out 20min test?0 -
just signed up to trainerroad after receiving usb stick yesterday. Did 8 min ftp test and result was disappointingly low compared to what I can ride on the road. Is this typical or should I do 20 min test? Signed up to bikeradar "team" as well
Any suggestions on good plans to start on?0 -
If you can do the 20min one do it, its more accurate.
What are your goals and aims? They have a good diagram to help you on there.0 -
Charlie Potatoes wrote:Is there anyone that you would like to thank for recommending it to you?
Charlie Potatoes.0 -
For those new to trainer road I would recommend the following. If doing the 20 minute test then invest in the Sufferfest Rubber Glove and do that one. The reason is motivation.
It's what I learned on the 90 minute workouts. I struggled on the first two of these until I worked out what was different. On the 60 minute workouts I listened to music, on the longer ones I watched films. The movies just weren't stimulating enough ( example: 7 years in tibet ! ).
After switching to music I am managing the 90 min workouts fine.
The workouts are part of the Intermediate base. Low vol base may well be better suited to watching a film.0 -
I completely agree with having music to motivate you. I did my first 20 minute test on Thursday and the Chicane greatest hits was a great accompaniment. I already have a few Sufferfest videos and I'm interested to see how they go. I think they're great without TR so with they should be fab!
I got a suggested FTP of 260 which I'm half pleased by and half worried it's too high. I've got a Tacx Satori and put the resistance on 4 so I found that on the scroll down list as Tacx Satori Level 4. That seems obvious. How do I check the wheel circumference without a tape measure? Anyway, I'm not too worried on the actual number but it will be interesting to see the improvement.
Thanks to everyone who has already recommended Trainer Road to me, and helped out with technical advice.Giant TCR2 and lovin it!
http://www.trainerroad.com/career/pipipi0 -
After applying pressure to the roller I measured the radius from the roller to the axle. Then a bit of maths gives you the circumference.pipipi wrote:How do I check the wheel circumference without a tape measure?
It's important to measure the tyre clamped down as the "weight" will essentially shorten the circumference.
Happy to be corrected with a better/more accurate method.0 -
I just use this -
http://sheldonbrown.com/cyclecomputer-calibration.htmlBoardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!0 -
Ok, FTP. We all did the 20 minute, 8 minute or Rubber Glove 20 minute to get our FTP on the turbo trainer. Or did we. Anyone out there already have an on road FTP which they used ?
I suspect that I could get a better FTP out on the road, that motivation thing again.
In fact when this current training program finishes I'm going to do another FTP test on the Turbo. Then another one outdoors !0 -
my road measured ftp is around 30w higher than turbo one, but road was height of last year compared to now on turbo so it's possible I was in better shape during mid-race season0
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My FTP indoors seems about 20W lower than outdoors.
I'm going to stick with the indoor reading for trainerroad or else my indoor efforts will be too much.
I reckon it's the build up of heat inside. Would an air conditioned garage be a bit much ?0 -
my FTP is about 60w lower with a real powermeter (Power2Max) than TR's virtual power. These numbers were both done on the trainer. I can't test outside since I'll be doing my training mostly on the trainer for this season.
I'm not frustrated on how my FTP is lower, it just messes with my head since I've been following this virtual power since November.
I expected to be only 20w lower since I've kept myself in pretty good shape and never skipped a beat since September, but this is frustrating. I don't know if I'm doing something wrong. The set virtual power seemed just to be correct.0 -
g32ecs wrote:my FTP is about 60w lower with a real powermeter (Power2Max) than TR's virtual power. These numbers were both done on the trainer. I can't test outside since I'll be doing my training mostly on the trainer for this season.
I'm not frustrated on how my FTP is lower, it just messes with my head since I've been following this virtual power since November.
I expected to be only 20w lower since I've kept myself in pretty good shape and never skipped a beat since September, but this is frustrating. I don't know if I'm doing something wrong. The set virtual power seemed just to be correct.
Ditto. I started with VP on the Fluid 2 Trainer. My FTP was 251, then I pumped the tyres up and it was 235. I used this until I got a power meter and now it's 191 !!
I deleted all my results up to the introduction of REAL power
Can't wait to see if it's up after this training program finishes.0 -
g32ecs wrote:my FTP is about 60w lower with a real powermeter (Power2Max) than TR's virtual power. These numbers were both done on the trainer. I can't test outside since I'll be doing my training mostly on the trainer for this season.
I'm not frustrated on how my FTP is lower, it just messes with my head since I've been following this virtual power since November.
I expected to be only 20w lower since I've kept myself in pretty good shape and never skipped a beat since September, but this is frustrating. I don't know if I'm doing something wrong. The set virtual power seemed just to be correct.
I was the same moving from a Tacx Flow with VirtualPower compared to a P2M powermeter and it was 70W out!
Frustrating that my FTP is now much lower than before. However, given I was more interested in consistency as opposed to the real value (which I always knew to be out) it certainly gives me something to aim at.
What I did notice is that as the power got higher the discrepancy between TR virtual power and real watts from the P2M increased. This makes me think that for the higher power (interval, V02Max) type sessions I was most likely not pushing myself as hard with virtual power as my figures were over-reading.
So, I console myself that my training sessions will be a lot harder now but going to be interesting to see what the real FTP improvements are going to be like as I follow my training plan!0 -
Which profile were you using?muzzmackay wrote:g32ecs wrote:my FTP is about 60w lower with a real powermeter (Power2Max) than TR's virtual power. These numbers were both done on the trainer. I can't test outside since I'll be doing my training mostly on the trainer for this season.
I'm not frustrated on how my FTP is lower, it just messes with my head since I've been following this virtual power since November.
I expected to be only 20w lower since I've kept myself in pretty good shape and never skipped a beat since September, but this is frustrating. I don't know if I'm doing something wrong. The set virtual power seemed just to be correct.
Ditto. I started with VP on the Fluid 2 Trainer. My FTP was 251, then I pumped the tyres up and it was 235. I used this until I got a power meter and now it's 191 !!
I deleted all my results up to the introduction of REAL power
Can't wait to see if it's up after this training program finishes.
Also what power meter are you using now?0 -
bobgfish wrote:Can someone advise on the twenty min test? This this a few weeks ago and result was far far worse than my Lab tested FTP.
I have a Wahoo KickR which changes the mode from watts to Level Mode 3 as described here.
http://support.trainerroad.com/entries/23998285-What-do-the-Wahoo-KICKR-s-Modes-Indicate-
Basically I was small chain ring and it was too hard in one gear and too easy in the above gear. Should I have decreased to Level Mode 2 and upped the gearing instead? Is there a sweat spot or just suck it up and get tough?
Thanks
Anyone?0 -
It's good to know I'm in the same boat as others. I was still thinking the calibration was wrong or off (but I know P2M is self-calibrating). For the record, I used to have a PowerTap wheel which I used last yr (though not with TR).Crashs2k wrote:g32ecs wrote:my FTP is about 60w lower with a real powermeter (Power2Max) than TR's virtual power. These numbers were both done on the trainer. I can't test outside since I'll be doing my training mostly on the trainer for this season.
I'm not frustrated on how my FTP is lower, it just messes with my head since I've been following this virtual power since November.
I expected to be only 20w lower since I've kept myself in pretty good shape and never skipped a beat since September, but this is frustrating. I don't know if I'm doing something wrong. The set virtual power seemed just to be correct.
I was the same moving from a Tacx Flow with VirtualPower compared to a P2M powermeter and it was 70W out!
Frustrating that my FTP is now much lower than before. However, given I was more interested in consistency as opposed to the real value (which I always knew to be out) it certainly gives me something to aim at.
What I did notice is that as the power got higher the discrepancy between TR virtual power and real watts from the P2M increased. This makes me think that for the higher power (interval, V02Max) type sessions I was most likely not pushing myself as hard with virtual power as my figures were over-reading.
So, I console myself that my training sessions will be a lot harder now but going to be interesting to see what the real FTP improvements are going to be like as I follow my training plan!
This really blows because my Endurance Zone now is around my V02 zone now. I have to test soon.0 -
patrickf wrote:
Which profile were you using?muzzmackay wrote:g32ecs wrote:my FTP is about 60w lower with a real powermeter (Power2Max) than TR's virtual power. These numbers were both done on the trainer. I can't test outside since I'll be doing my training mostly on the trainer for this season.
I'm not frustrated on how my FTP is lower, it just messes with my head since I've been following this virtual power since November.
I expected to be only 20w lower since I've kept myself in pretty good shape and never skipped a beat since September, but this is frustrating. I don't know if I'm doing something wrong. The set virtual power seemed just to be correct.
Ditto. I started with VP on the Fluid 2 Trainer. My FTP was 251, then I pumped the tyres up and it was 235. I used this until I got a power meter and now it's 191 !!
I deleted all my results up to the introduction of REAL power
Can't wait to see if it's up after this training program finishes.
Also what power meter are you using now?
I was using the Powertap [0%] slope as I borrowed a Powertap wheel last year and didn't want to lose the consistency of the numbers. The 1.0% and 2.0% slopes may well be more consistent with real power but I only did a calibration ride with VirtualPower on my laptop vs. P2M watts on my Garmin headunit on the 0% slope.
I just got a Power2Max Type-S last month as I needed a powermeter compatible with Q-Rings which I started using last year. Bit gutted that Rotor have now released Q Rings with the new 110mm 4 bolt Shimano pattern as the new P2M Type-S is compatible too - oh well that's progress for you!
Have reset all my stats now and started my FTP plan last night - will be interesting to see how it goes.0 -
bobgfish wrote:bobgfish wrote:Can someone advise on the twenty min test? This this a few weeks ago and result was far far worse than my Lab tested FTP.
I have a Wahoo KickR which changes the mode from watts to Level Mode 3 as described here.
http://support.trainerroad.com/entries/23998285-What-do-the-Wahoo-KICKR-s-Modes-Indicate-
Basically I was small chain ring and it was too hard in one gear and too easy in the above gear. Should I have decreased to Level Mode 2 and upped the gearing instead? Is there a sweat spot or just suck it up and get tough?
Thanks
Anyone?
I don't have a Kickr but have you done what it suggests, ie "We recommend switching into Level mode before you do the test to find the level that will work for you. Use the left/right arrows on the keyboard or the slider on the bottom of the workout window to change levels. Next, you can change gears on your bike as you'd do outside to find the correct cadence."
If you find a resistance level that lets you use the large front chainring the ratio changes as you change gear on the cassette will be much closer, so it should be easier to find a gear that works for the test.0 -
Anyone recommend a good crit session on TR? 1hr-1.5h?
I did Sawtooth and I dont think I was doing it correctly but will have another bash at that. Was wondering if anyone else got anything?0 -
Well, I finished Intermediate Base 1 last week (with a few breaks for the ToS and holidays) so I thought it was about time to do another FTP test. I always use the 8 min test, because a) I always have so would like to keep things consistent, and b) I don't think I could face a 20 min interval test!
I've been reading all the previous comments with interest, but for me personally I'm not bothered what my actual FTP is - I just want my setup to give consistent figures I can monitor myself with and get consistent workouts at the intended intensity, and I think I get that.
Anyway, FTP increase from 211W to 227W since last test, and I'm well pleased with that. FTP/kg is now 2.58.
I'm pretty chuffed with this - when I started with TR in Sep 2012, my FTP was176W and my FTP/kg was 1.78
Time for the next plan, probably Base 2.
Cheers,
MarkPBoardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!0 -
bobgfish wrote:bobgfish wrote:Can someone advise on the twenty min test? This this a few weeks ago and result was far far worse than my Lab tested FTP.
I have a Wahoo KickR which changes the mode from watts to Level Mode 3 as described here.
http://support.trainerroad.com/entries/23998285-What-do-the-Wahoo-KICKR-s-Modes-Indicate-
Basically I was small chain ring and it was too hard in one gear and too easy in the above gear. Should I have decreased to Level Mode 2 and upped the gearing instead? Is there a sweat spot or just suck it up and get tough?
Thanks
Anyone?
Using my Kickr I always use the big ring in the front for FTP tests. However, I hate to say but I think you just need to MTFU and push through it. When it switches to level 3, I always feel it is slightly too hard for how I would like it to be, but I just dig in and get through it.VO2 Max - 79 ml/kg/min
W/kg - 4.90 -
Okay , really enjoyed T.R for what it is , this winter, but now the sun is shining , I m leaving the party. How do I de subscribe? Back in the WInter for sure.0
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I'm going to keep up with the TR through the summer as best I can. I can get such a good session in in an hour or so.
If I was to head out on the roads - well I'd have to finish work early and batltle rush hour and I couldn't get the quality.
That said - I'm still going to go out on the roads where time and weather permit - its a bit mad to train inside 100% of the time for cycling !
Now a question - I did a duathlon at the weekend and my Garmin gave me these figures :
Avg Power 261W.
Max Avg 20 Mins 279W
NP 285
How do these stack up against my current FTP in Trainerroad of 240 ? I think I need to test again ?0 -
I think I will keep going with TR as well. Whilst I would much prefer to be out on the road, the limited time means I can only really be a weekend rider. I can squeeze a few sessions in during the week though and that is where I will make use of TR. Maybe even a few sessions in front of the TdF! (on the telly)
I completely agree that trying to maintain certain workrates or hit power scores is much easier indoors. And there are too many traffic situations to get a prolonged workout for. Traffic lights can be good for sprint starts though!
As regards FTP. I don't know how accurate a reading you have but with what I have read on this thread, people have different FTPs depending on what device has measured it. I would strongly advise ALWAYS doing the FTP for indoors on the same equipment. How that gets translated to what you aim for on race day, I simply don't know.Giant TCR2 and lovin it!
http://www.trainerroad.com/career/pipipi0 -
Oh power is measured from my powertap wheel. I think its fairly common to have a higher FTP outside than in - I guess cooling must be a big factor.
I'm gonna have to rubber glove it again aren't I ?
Gulp.0 -
bobgfish wrote:bobgfish wrote:Can someone advise on the twenty min test? This this a few weeks ago and result was far far worse than my Lab tested FTP.
I have a Wahoo KickR which changes the mode from watts to Level Mode 3 as described here.
http://support.trainerroad.com/entries/23998285-What-do-the-Wahoo-KICKR-s-Modes-Indicate-
Basically I was small chain ring and it was too hard in one gear and too easy in the above gear. Should I have decreased to Level Mode 2 and upped the gearing instead? Is there a sweat spot or just suck it up and get tough?
Thanks
Anyone?
I had the same problem when I first got my KICKR, As suggested already and in the support section, It will start in ERG mode, about a minute or whatever you like switch it Standard, I have it on level 1. At the end of the 8 minutes it will switch back to ERG, then repeat above for the 2nd 8 Minutes.0 -
Start using TR back in August 1st 200 FTP 8 Minute Test gave me and FTP of 169, it's has then progress as follows 186, 203, 208, 217 and currently 230.
I'm currently on week 6 of the Intermediate Build II plan, but since the last FTP increase half way through the plan i'm really struggling. I'm completing them but a couple I had to drop the FTP down to 95% and a couple I have had to pause and continue.
Not been at this point before everything has/had been progressing nicely.
Any recommendations, week off the plan with some light rides, week off full stop, or maybe drop the FTP back a little?
Here is my TR page:
http://www.trainerroad.com/career/ajfoggy0
