The official TrainerRoad thread

michaelede

MarkP80 wrote:

Well, that's my season ruined. I was out hill walking just over a week ago and fell coming down a path. Thought I'd damaged knee ligaments but it turns out I've broken my leg!
So, a week in hospital, operation and a plate inserted and now sat at home, wearing a full leg brace. No weight bearing for 6-8 weeks for starters.
No TrainerRoad for me for a while, just when I felt I was making progress and about to start my first full season in the club TT league
Cheers,
MarkP

That sucks mate, get plenty of bone broth down your gob, give your body all the building blocks it needs to fix you up. Probably will make sod all difference but tastes good and feels "comfy". Hope it isn't too much of a nightmare for you.

cerv50

MarkP80 wrote:

Well, that's my season ruined. I was out hill walking just over a week ago and fell coming down a path. Thought I'd damaged knee ligaments but it turns out I've broken my leg!
So, a week in hospital, operation and a plate inserted and now sat at home, wearing a full leg brace. No weight bearing for 6-8 weeks for starters.
No TrainerRoad for me for a while, just when I felt I was making progress and about to start my first full season in the club TT league
Cheers,
MarkP

Sorry to hear about your leg Mark, you were doing so well this year. Lets hope it repairs quickly

supermurph09

danridesbikes wrote:

Supermurph09 wrote:

Did my first FTP test this evening outdoors on my Tacx Flow with my Stages PM hooked up. Not quite the number I was expecting but at least I know! http://tpks.ws/r0bM

dont see the value as a negative, see it as a positive as you have a "true" figure to work with

Dan, I'm going to do just that, I can now train more effectively and measure my efforts on rides better now I know what the figure is.

johnnybike

Joined TR and got my KK Road Warrior, GSC10, Sunto Mini Move combo working.
First ride below - wasn't sure what to do as I could not see the TP box in the l/h corner - oops. TBH I could see it but without my glasses I missed that it was supposed to be a target.
Going to do intermediate base 1 after I have done a couple of practise rides and then an FTP test

http://www.trainerroad.com/cycling/rides/993600-Clyde

johnnybike

First 20 minute FTP test completed and I start on Intermediate Build 1 plan next.

FTP of 221 and I was stuffed at the end but not a near death experience so I suspect I have got more to offer. Quite happy with that as I am 57 and not really a cyclist at all - just an injured runner

http://www.trainerroad.com/cycling/ride ... inute-Test

My only concern is that I only have 1 bike and I was running it on the normal tyre as I cannot be changing the tyre for a training tyre every time I use the turbo and I don't have a spare wheel. Bits of rubber left on the floor afterwards - not sure how long it takes to shred a road tyre. I will probably get a new road bike later this year but I still will be using the other as the winter bike

littledove44

johnnybike wrote:

First 20 minute FTP test completed and I start on Intermediate Build 1 plan next.

FTP of 221 and I was stuffed at the end but not a near death experience so I suspect I have got more to offer. Quite happy with that as I am 57 and not really a cyclist at all - just an injured runner

http://www.trainerroad.com/cycling/ride ... inute-Test

My only concern is that I only have 1 bike and I was running it on the normal tyre as I cannot be changing the tyre for a training tyre every time I use the turbo and I don't have a spare wheel. Bits of rubber left on the floor afterwards - not sure how long it takes to shred a road tyre. I will probably get a new road bike later this year but I still will be using the other as the winter bike

Best to buy another wheel that you use just for the turbo. There's what I have. Get one with a very smooth tyre and then you will have no shredding.

johnnybike

Well I am a bit of a dummy. Got on for the 2nd session of Wk1 of Intermediate Base 1 and I thought this is easy warm-up - then I realised that I had not tightened the knob on the resistance. DOH. Anyway I tightened it up and started again and was into the rest after the first of 4 * 8 minutes (Gayley) when I started wondering if I had done 5 turns or half-turns and what did I do yesterday. Well the end point is that I had done my FTP test with 5 half-turns not 5 full turns and that an FTP of 221 is much too hard for me. So for now I have manually put it to 195 until my next test (which may be a bit high).

The interesting point is that for consistency it does not matter what level of resistance you set the tyre at as long as it is always remains the same but 2.5 turns makes it much easier to get a better (close to 90) cadence than it does on a full 5 turn. PS I dont think that after 5 turns I could get a 6th out of the knob even 5.5 would be almost impossible.

I am sticking with the 5 turns and the lower FTP and I also know know that at 90rpm on a certain set of gears I get ~150

michaelede

Well I'm approaching the end of the low volume novice century and stuck with it fairly religiously for 8 weeks or so (although I did slip the 8DC in about halfway through) started to ease off for my event next weekend, I am doing the Dartmoor classic 107 mile route, a good 50% more than I did in the Exmoor Beauty which was planned as a training ride for the classic. Have shed 9 kg en-route and I feel so much "stronger" as a cyclist. Have been low carbing in the main and doing fasted rides to improve the % of fat burnt. Totally crapping myself about it and really worried about what to do if it is hot (never ridden when it's warm before because I really don't like the heat much)

Got a bit carried away this morning when my son got up all grizzly @ 5am and thought sod it and did Sufferfest Islagiatt, someone didn't tell my head I should be taking it easy with PB's @ 5s, 10s and 90 minutes.

http://www.trainerroad.com/cycling/ride ... -ISLAGIATT

Tried to do it fasted but it was about 36 hours since I last ate and really started to struggle around the hour mark, a couple of gels sorted that and set me up for the two sprint PB's at the end. Really pleased I tried the gels because I tried out a Mule gel and it really upset my guts, get on well with high5 and SiS so really pleased I didn't rely on the Mule gels next week. Horrible consistency as well, it was like trying to suck honey from a gel wrapper.

If anyone would would like to sponsor me that would be great, Cancer research UK and Devon air ambulance are two excellent charities who need support.

http://uk.virginmoneygiving.com/MichaelEde

cerv50

Out riding the Etape Du Sussex yesterday sporting my 8DC jersey and a silver convertible Merc passed me , tooted horn and waved. Anyone on here?

markp80

michaelede wrote:

Have been low carbing in the main and doing fasted rides to improve the % of fat burnt.
... but it was about 36 hours since I last ate and really started to struggle around the hour mark, a couple of gels sorted that and set me up for the two sprint PB's at the end.

That's interesting, as during the 8DC I tried a bit of fuel during the stages, which was a first for me when using the turbo. I was quite surprised by just what a boost I got, so I might try that in future, even for hour-long sessions

markp80

MarkP80 wrote:

Well, that's my season ruined. I was out hill walking just over a week ago and fell coming down a path. Thought I'd damaged knee ligaments but it turns out I've broken my leg!

johnnybike wrote:

It's only one leg and you have a spare to pedal with. Seriously - tough luck. Hope the recovery goes well

michaelede wrote:

That sucks mate, get plenty of bone broth down your gob, give your body all the building blocks it needs to fix you up. Probably will make sod all difference but tastes good and feels "comfy". Hope it isn't too much of a nightmare for you.

cerv50 wrote:

Sorry to hear about your leg Mark, you were doing so well this year. Lets hope it repairs quickly

- thanks for the good wishes guys. Things are going ok so far. The op went well apparently and I've been given 60deg of movement in the brace, but no weight bearing while the bones heal. I go for an x-ray in 3 weeks, when hopefully I'll be given the all-clear to start using it again. The amazing thing is how my quads have completely disappeared in under 4 weeks - my thigh looks like a pipecleaner!

Cheers,
MarkP

markp80

johnnybike wrote:

Well the end point is that I had done my FTP test with 5 half-turns not 5 full turns and that an FTP of 221 is much too hard for me. So for now I have manually put it to 195 until my next test (which may be a bit high).

The interesting point is that for consistency it does not matter what level of resistance you set the tyre at as long as it is always remains the same but 2.5 turns makes it much easier to get a better (close to 90) cadence than it does on a full 5 turn. PS I dont think that after 5 turns I could get a 6th out of the knob even 5.5 would be almost impossible.

I am sticking with the 5 turns and the lower FTP and I also know know that at 90rpm on a certain set of gears I get ~150

I use 4 full turns on my KK, and even at that it's getting really tight. At 2.5 though, did you not find the tyre slipping?
As you say, the key thing is to be consistent, in order to get consistent results. I always check my tyre pressure before a session as well.
Ultimately, it doesn't matter a fig what the actual FTP number you use is. The key is that you obtained it from an FTP test and that all your subsequent workouts use the same setup. What you want is to see that FTP go up, and if you stick to that plan, that's exactly what you'll see!

msupkf

1st time post here.

just placed an order today for both JetBlack Z1 hydrogel & Suunto movestick mini. once all good, then i'll have a go with TR. delivery should be in 2 days time.

i've started cycling last December 2012 and, so far, have lost 18kg (though only 2kg the last 4 months) and ridden 6,700km. my average speed is 25kph only.

hopefully, with TR, i'll have structured approach to improving performance.

any tips for newbies?

Bokoshoko

msupkf wrote:

any tips for newbies?

1) Towel
2) Fan
3) Something on the floor to collect the stuff not caught or flung against the wall by the first two on the list

Do the FTP test first, don't go too hard as there's no point and you'll just end up with a woefully inaccurate FTP.

johnnybike

Having had TR for a couple of weeks I really rate it but it is hard to keep on plan (I am following Intermediate Build 1) when the opportunity of long light nights allows evening rides. I think come Autumn I will be getting the best out of it.
The other thing to overcome is the fact that a fully structured, all out effort is done in an hour which is great but only gives 15-20 miles for the log.
I am cancelling my gym membership and anticipate more free time as I can get my TR training done and showered in much less time than visiting the gym, training, showering and getting home.

Keep on posting on here how you are going.

PS Never heard of the JetBlack but it looks a nice piece of kit

msupkf

had a quick go last night and, damn, i really need a fan! i'll do the 8-minute test tonight.

anyway, i notice that my average speed is way lower than normal. i guess this is normal when on a trainer?

charlie_potatoes

msupkf wrote:

had a quick go last night and, damn, i really need a fan! i'll do the 8-minute test tonight.

anyway, i notice that my average speed is way lower than normal. i guess this is normal when on a trainer?

Average speed is not relevant on a Turbo Trainer.
Screwfix sell a kickass fan...

http://www.screwfix.com/p/18-high-velocity-floor-fan-chrome/54056

michaelede

I have one of these:

http://www.ebay.co.uk/itm/Sinbo-22-Floor-Fan-3-Speed-Ventilation-Fan-New-SF6750-N6GO-/331232532681?pt=UK_Home_Garden_Hearing_Cooling_Air&hash=item4d1eff58c9

Use it most of the time on speed 1 as 3 is like a hurricane but used it on 2 on a few warm evening sessions. Been reliable so far (7 months or so). Audio from laptop is fine on speed 1 and 2 (3 not so good) so can watch Amazon prime stuff on the longer more endurance based workouts.

barry_kellett99

msupkf wrote:

had a quick go last night and, damn, i really need a fan! i'll do the 8-minute test tonight.

anyway, i notice that my average speed is way lower than normal. i guess this is normal when on a trainer?

Well your average speed on a trainer is Zero.
I would guess you can manage a lot more than that outdoors

Kryton57

A quick question if I may; Having used TR all year now and having a consitent setup, I've completed my 3rd 8 min test. Being more experienced I completed this in a well focused manner achieve straight lines across the intervals and reasonable accuracy. But it hurt - even though I finished it was hell to get through.

My FTP went up about 6% as a result, but I'm finding the subsequent plan/workouts really hard - I've just done a 75min 4 x6 OU, completed the first two OU's but failed halfway through the next two (I knocked it doen a gear and still complete the profile albeit at lower effort).

Should I lower my FTP to enable me to complete the workout or keep hammering at the extra effort with a view to "training up" to the appropriate level?

johnnybike

was the 6% increase from the start point or from the last test (which was how long ago?).
If you have ensured consistency (type pressure, tightness of turbo screw to wheel) between efforts then your FTP can only be assumed to be accurate.
Was it particularly hard work out? (not sure what 4 * 6 OU means, is it a named effort on TR?) - was it at higher than FTP for sections.

I would give it another couple of goes and see how it goes and if still struggling adjust your FTP to the mid-point between last and new target

michaelede

Are you well rested? Any chance of something mechanical causing a significant increase in effort? I had a KK rock and roll fail on me last year, I did a workout before I realised that the wheel was hitting the floor I just found it incredibly tough going and failed miserably. It wasn't until the next workout that I realised what was going on.

Kryton57

I am rested 48hrs since a 1hr mtb race but that's normal. Good sleeps this week no drinking same diet, same setup tyre pressure etc.

FTP went up 15% in March from My first plan, my second plan was April to June , and the next 6% was measured two weeks ago at the start of this plan. OU is OverUnders - I was riding Starr which is 25mins endurance with 4 intervals, each of 2mins 95% FTP, 1 min 110%ftp, 2mins 95% FTP, 1 min 110%ftp, then 5 mins rest. On the 3rd interval second set I had to knock it down a gear, 4th interval second set I was done immediately after the 1 min over not aerobic just very painful legs couldn't keep going.

I am finding that at this FTP the cadence doesn't suit me, it's too slow and higher gears don't give the power so I do feel I'm in between gears.

shockedsoshocked

Just bit the bullet, got an ant+ stick and signed up. Looking forward to starting a plan on monday, although i've not decided which one yet!

michaelede

Kryton57 wrote:

I am rested 48hrs since a 1hr mtb race but that's normal. Good sleeps this week no drinking same diet, same setup tyre pressure etc.

FTP went up 15% in March from My first plan, my second plan was April to June , and the next 6% was measured two weeks ago at the start of this plan. OU is OverUnders - I was riding Starr which is 25mins endurance with 4 intervals, each of 2mins 95% FTP, 1 min 110%ftp, 2mins 95% FTP, 1 min 110%ftp, then 5 mins rest. On the 3rd interval second set I had to knock it down a gear, 4th interval second set I was done immediately after the 1 min over not aerobic just very painful legs couldn't keep going.

I am finding that at this FTP the cadence doesn't suit me, it's too slow and higher gears don't give the power so I do feel I'm in between gears.

My take on it, feel free to ignore, two likely options
1) not rested or enough calories for the amount of work you have been doing. 48 doesn't seem like much rest after a race if you were trying. I appreciate you may have been doing this before but presumably race + new ftpnow is too much.
2) only other thing I could think of, what has most of your training emphasised up until now? If it has mainly been work to improve ftpand you haven't done much over under work maybe your fitness on OU work isn't quite in line with your Ftp? Maybe knock it back to a level you know you can achieve and then increase by 1% a week or two until you are where you think you should be. Just my thoughts, probably wrong!

michaelede

Time for an update:

Nov 24 2013 - FTP 216 virtual watts
December 19 2013 - FTP 228 virtual watts
Jan 26 2014 - FTP 201 (KK R&R broken during test, but didn't realise)
April 1 2014 - FTP 236 virtual watts
May 13 2014 - FTP 247 virtual watts
June 29 2014 - FTP 300 virtual watts

No bike from early Feb until end of March.

Completed Tour of Sufferlandria and 8 days of California.

Also completed Exmoor Beauty and Dartmoor Classic Grande in the "real" world.

84 virtual watts or a 39% increase (as measured on KK rock and roll) in 217 days, not bad.

Not sure what plan to start next but apprehensive about the next workout.

jgsi

My FTP testing is never so regular.but I do push a TR test every so often..but mine never responds so nicely linear - fluctuates quite widely in many respects, especially within season with a number pinned. Training Peaks will derivate thresholds from race data and there's be a HUGE difference.. no way you can replicate that for training purposes.. or actually would want to.. you'd kill yourself in training and have nothing for racing.
Not to sound heretical.. sometimes too much is made of FTP.

michaelede

JGSI, I don't kid myself it is any more than a number Doubt I'll ever race (wish I had discovered road riding a lot younger but even then as a large 90+kg rider I wouldn't have stood a chance) but it is nice to see progress (and I am seeing progress on the road as well, chasing climb times that were way out of reach a year ago). I also appreciate that as I have only been riding for 12 months I will make my big gains early on. I test regularly because I kind of have a weight training / gym mentality and I've always been taught to mix things up on a monthly basis to keep making progress and at the moment I can feel things getting easier part way through a plan.
So pleased I found this forum and thread, the bike would probably be gathering dust in the garage now if I hadn't.

johnnybike

Really good stats Michealde and I am sure it will provide encouragement to everyone. Whilst FTP is not everything and is not even relative between riders with the same TT (I posted previously about using 2.5 turns instead of 5 and getting a bigger FTP as a result) if you know the conditions are similar each time and you see the numbers incraesing then that is real proof that whatever you are doing is working.

I like the post here which quantifies TR FTP scores and correllates it with some strava segments - virtual and real-world combined http://quadrathon.blogspot.co.uk/2014/0 ... -plan.html -have you anything similar?

Two other questions - how did your KK RR break - sounds worrying to someone who has a KK RW

Finally does anyone else suffer with Emmerson - 2 attempts now and I just cannot complete -other sessions have been fine but Emmerson just seems to wipe me out- - I cannot get on the required power and certainly not stay there

michaelede

Thanks for the blog link! My inner nerd is leaping for joy, I will try and find some time to do some comparisons between the TR numbers and the real world. I often ride to and from work, with a couple of reasonable hills in both directions so maybe we'll see a correlation between the two data sets.