The official TrainerRoad thread

dw300

fukawitribe wrote:

dw300 wrote:

fukawitribe wrote:

MarkP80 wrote:

I see the iOS app is being made available on beta.

I've been thinking about this, and I'm not sure I see much use for this for me personally. My speed/cadence sensor is Ant+, my iPhone isn't. So to make any use of this, I'd need a dongle plugged into my phone/iPad to allow it to receive the Ant+ signal.

Am I missing something?

Nope, not missed anything I can see. The alternatives involve either involve changing your sensors (with BLE) or your phone (with ANT+, e.g. some Sonys, and all Samsung Galaxy and Note after the S4 and Note 2).

So is there an Android App? Am I dragging my laptop out to the garage unnecessarily? *goes to look*

Ah - pooh. No, you're right and i'm not thinking straight - they're isn't an Android app yet.

Pity that, with Any+ being normal on high end smart phones now. =(

markp80

JGSI wrote:

ISLAGIATT

Who else waves to the Caribinieri on 22 and 27 minutes in?

Hmm. Just you?.......

markp80

dw300 wrote:

fukawitribe wrote:

dw300 wrote:

fukawitribe wrote:

MarkP80 wrote:

I see the iOS app is being made available on beta.

I've been thinking about this, and I'm not sure I see much use for this for me personally. My speed/cadence sensor is Ant+, my iPhone isn't. So to make any use of this, I'd need a dongle plugged into my phone/iPad to allow it to receive the Ant+ signal.

Am I missing something?

Nope, not missed anything I can see. The alternatives involve either involve changing your sensors (with BLE) or your phone (with ANT+, e.g. some Sonys, and all Samsung Galaxy and Note after the S4 and Note 2).

So is there an Android App? Am I dragging my laptop out to the garage unnecessarily? *goes to look*

Ah - pooh. No, you're right and i'm not thinking straight - they're isn't an Android app yet.

Pity that, with Any+ being normal on high end smart phones now. =(

There's a bit more info about it on the TrainerRoad blog here - http://blog.trainerroad.com/trainerroad-ios-beta-program/
I'm still not sure I see the point. It might make setting up for a workout a bit easier if you can just use an iPad, but it obviously needs an Ant+/Bluetooth converter to be able to do so. I think I'd still prefer the screen size of my laptop in any case.
I think it's great that the TR team keep developing the application, but I'm just a bit puzzled why so many people on Facebook etc have been pushing for an iOS version.

Cheers,
MarkP

fukawitribe

MarkP80 wrote:

I think it's great that the TR team keep developing the application, but I'm just a bit puzzled why so many people on Facebook etc have been pushing for an iOS version.

You'd not be the only one....

johnnybike

I wrote on their facebook page about feeling like a 2nd class citizen because I am not interested in any Apple stuff. TR response was that all benefits of this will eventually be fed into the PC version

pingu66

Just started using trainer road on my cycle trainer. I have been off the bike for a year due to a shoulder problem and just had surgery 2 weeks ago. Now started to train on the trainer as I am still a little sore and nervous to go out on the road without full control.

My figures were shocking! OK I have put weight on probably about 10kg I should weigh in around 90kg but a little over that at present.

I haven't completed the FTP yet due to issues, first attempt left at default 200 and tried to kill myself on the bike! Second atempt went for the hour but laptop went into hibernation halfway through so only got one 8 minute test. That gave me an ftp of 143 after I set it at 140 to break myself in gently.

At 47 years of age what should I aim for! I am looking for a target to set for the winter as I really want to do a short Tri next year and think that 30 minutes for 10 miles, about 17k should be achievable. Its a works triathalon so not standard distances.

I am thinking of targeting an FTP of 300 by march next year.

Any thoughts help get me back in the saddle.

johnnybike

Pingu66 - Really difficult to advise on what to aim for. So much depends on your athletic history, how fast you get fit , how hard you will train. 300 is a big FTP, I am on 212, have a strong athletic background and intending training hard over winter. My target is 240-250. I have always worked on baby steps myself but your self-motivation might be different.

Re the laptop shutting down - that has happened to me a few times and it puts a real dampener on the session

Dippydog2

pingu66 wrote:

Just started using trainer road on my cycle trainer. I have been off the bike for a year due to a shoulder problem and just had surgery 2 weeks ago. Now started to train on the trainer as I am still a little sore and nervous to go out on the road without full control.

My figures were shocking! OK I have put weight on probably about 10kg I should weigh in around 90kg but a little over that at present.

I haven't completed the FTP yet due to issues, first attempt left at default 200 and tried to kill myself on the bike! Second atempt went for the hour but laptop went into hibernation halfway through so only got one 8 minute test. That gave me an ftp of 143 after I set it at 140 to break myself in gently.

At 47 years of age what should I aim for! I am looking for a target to set for the winter as I really want to do a short Tri next year and think that 30 minutes for 10 miles, about 17k should be achievable. Its a works triathalon so not standard distances.

I am thinking of targeting an FTP of 300 by march next year.

Any thoughts help get me back in the saddle.

This may sound contrary to the modern ethos but I really suggest you do not set yourself a target.

Specific FTP figures on TR depend a lot on your equipment and setup. I would do this.

1. Get your system set up so if is repeatable. Wattbike, or a turbo with the same bike, tyre pressures etc.
2. Do an FTP test. If you do 143 that's fine. Your first test will always yield a low result as you are scared of dying before it finishes.
3. Pick one of the TR training programmes. Follow it or substitute road rides as suggested.
4. Four weeks later do a retest.

Just keep on doing this. Enjoy your cycling.
Setting up an FTP goal will not make it go up any quicker. Proper training will.

I started TR last Christmas and mine is up 50% since then. Combination of improved fitness and also understanding what I can put up with. Don't rush the programme. Just grind it and you will improve.

I am only now starting to think about targets, but more as a motivation to try harder.

pingu66

Thats the sort of thing I am looking for, what is realistic! All my athletics has been weights running etc as I am naturally a bigger guy so generating power is not an issue but there is a difference between static power and moving 90kg on a bike for an hour.

Last year before I stopped riding I was pushing my distance and speeds getting to 18mph and 50 - 60 mile rides probably dropping on those longer rides but not focused training. I have probably lost all that fitness but know it can come back quick now I can actually train.

Probably my main goal is getting my FTP up as high as I can but I believe you need to have goal. Also training for a Tri next year and just getting that 10 miles done in 30 mins. Potentially at the sacrifice of the run time.

johnnybike

Sound advice dippydog2

Dippydog2

johnnybike wrote:

Sound advice dippydog2

Yes, but if you want to ignore it here is what Joe Friel says your FTP should be.

"Step 1. Double your body weight in pounds (1 kg = 2.2 lbs). Example: A body weight of 154 pounds (70 kg) estimates an FTP of 308 watts (154 x 2 = 308).

Step 2. Subtract 0.5% for every year beyond age 35. Example: If the above 154-pound rider is 50 years old he would subtract 7.5% from 308 (50 – 35 = 15 x 0.005 = 0.075). This would predict an FTP of 285 (308 x 0.075 = 23.1, 308 – 23.1 = 284.9).

Step 3. Women riders can subtract 10% from the estimated FTP as found in steps 1 and 2 above. Example: A 120-pound (54.5-kg) woman who is 40 years old would have an estimated FTP of 211 watts (120 x 2 = 240, 240 – 2.5% = 234, 234 – 10% = 210.6).

If your actual FTP based on testing falls short of the estimation then you may have a new training objective for this winter. If your known FTP exceeds the estimation then congratulations for doing something right in your training."

These targets are really tough. I think that makes your FTP goal as 372. Good luck with that.

I shall stick to the "just getting better and happier" plan. At the tender are of nearly sixty I have decided that goal setting is for motivational presentations only. I saw a bunch of those in the 80's. Tried a few as well. Every time I missed a goal I decided it was unrealistic. Every time a made one I decided it was too easy. I have concluded that the chances of setting a goal that turns out to be just not impossible is almost impossible.

Kupepe

Hello,

I used trainerroad for last 6 months and I am amazed with the result. I usually did 150-200 km per weekend with friends just crunching kms. We do that and go to 200-300 audaxes for the fun of it. Trainerroad though is more effective and smart training.

Anyhow, I haven't done any serious cycling since June, as it was the last month before new baby comes. For the last 3 weeks I do some cycling at the road solo, since I cannot follow others. I am in good form for 2 hours (avg speed 26-28 km/h) taking in consideration 2 months off the bike but that's it.

Anyhow, a click was made in my brains and I am planning to do one of the most beautiful audaxes where I live 200 km with 3300 m of elevation gain. Mountains ... mountains ... and some flats in the end before the last mountain.

Anyhow, since I got 2 kids now the only thing that can save me is Trainerroad and my balcony. I got 13 weeks to train.

So based on your larger experience and knowledge on working plans ... Should I go for Sweetspot Base Training 1 and 2 or for Traditional Base Low Volume 1-3 based on the profile of the particular audax ? My concern is whether or not the Sweetspot Base program is aiming to teach you how to suffer for a race-lenghth and wont work for an audax where u plan to ride it in 10-11 hours and is mostly a continuoys climb.

Thank you in advance

TrevorDeRuise

Given your time constraints, I would actually recommend a Century Plan. This will help to improve a lot more than just your sub-FTP capacities, with the end goal being a huge day on the bike. The advanced plan is just 7.5 hours per week and provides a wide variety of workouts to improve aerobic endurance, FTP, aerobic capacity (VO2max) & anaerobic power & endurance.

Hope this helps and good luck!

-Trevor from TrainerRoad

jgsi

Workout number 599 logged today....how do I find the time ;-) ?

dw300

JGSI wrote:

Workout number 599 logged today....how do I find the time ;-) ?

That's hardcore!

cerv50

JGSI wrote:

Workout number 599 logged today....how do I find the time ;-) ?

Well done mate and was well impressed till I looked at your career and see loads of them you have only done part of the full workout

jgsi

ooh, so if I did workouts to the end, I'd win more races?

To make it a bit clearer,, my CTL is running close to 80 and has been for a while.. my TSB has been more negative than positive and tbh when the season finishes in 2 weeks time, I'll be glad.
If I cut short a TR workout it usually means only 1 thing... I was too fcked from racing or too fcked from working full time at my time of life still.

cerv50

JGSI wrote:

ooh, so if I did workouts to the end, I'd win more races?

To make it a bit clearer,, my CTL is running close to 80 and has been for a while.. my TSB has been more negative than positive and tbh when the season finishes in 2 weeks time, I'll be glad.
If I cut short a TR workout it usually means only 1 thing... I was too fcked from racing or too fcked from working full time at my time of life still.

Don't get upset mate, but I wouldn't call 18 minutes of an hour TR workout a "full workout". In that case we could all catch you up with the amount you have claimed to have done by doing 10 minutes then getting off. In this case we could do 20 so called "workouts" a day.

If winning races is your thing then good on ya as we all have our own set of goals to achieve

jgsi

Takes a bit more to upset me... but my average workout time is 46 minutes for those 600 plus workouts.. but I wasnt actually highlighting it to it big up , as you seem to be implying..? How long does a workout have to be , to be a workout?
I was just being frivolous.
and anyway there is nothing to stop you doing the 10 minute stint 20 times a day to rack up the workout total...
it might actually be a training method nobody has actually tried.

I pay my TR subscription because it motivates me to get to use the turbo and rollers and log the efforts. I could use the training function out of Golden Cheetah... but (sorry its a bit flaky,)
As you say we all have differing goals but we all belong to the idiotic club of sat on a bike going nowhere.

markp80

JGSI wrote:

we all belong to the idiotic club of sat on a bike going nowhere.

markp80

Well, I managed my first session this evening since my accident.

I only managed 30 mins of Carter, at 75%, but that'll do me for now - if you'd asked me 3 months ago, I couldn't see this day arriving.

Onward and upward.....

Cheers,
MarkP

johnnybike

Nice one Mark - just in time for a lot of winter turbo training

shockedsoshocked

Bit late in the thread, but how did you break your tibia Mark?

PS I've been up and down to Aberdeen for work recently and I have go say the country side around it looks fantastic, especially along the coast!

tim_wand

Right, sorry if this takes things backwards a bit! but after 129 pages I ve got an excuse.

Want to get some Sufferfest vids to spice things up a bit this winter and add a little bit of structure.

I will also be getting a new laptop soon, so the question is. If you download the vids to one PC/ laptop are they stuck on that machine or can you transfer them to another.

I would imagine to protect their product that they are proprietary to each machine.

Also any recommendations on which 3 to try out first. defo want a short beasty interval one for when im time poor!

Do I need Rubber Glove or am I better using the FTP tests on TR and plugging the figures in.

Thanks Tim

jgsi

The videos are in mp4 format and are transferrable. The only drawback is their size.. from 2gb to almost 4gb.
In fact you are best off backing them up onto a pen drive or sd card as you have paid for them.
The videos if I had to choose 3 .... Extra Shot/Downward Spirals and Hell Hath No Fury.
Their 'protection' is plain old honesty of not making them freebies to all and sundry, which has seemed to work over the last few years.

tim_wand

JGSI . thanks for that, I ve no intention of exploiting sufferfests good will in not making downloads machine/ licence specific! didn't realise they took up so much Ram. will download on to laptop then transfer to pen drive as you suggest.

As regard to which package to go for. I thought "an extra shot" was an add on to the other downloads for real sadists who wanted to add to their sessions.

fukawitribe

tim wand wrote:

As regard to which package to go for. I thought "an extra shot" was an add on to the other downloads for real sadists who wanted to add to their sessions.

It is, although a good little workout if you're really time constrained (probably want to warm up a bit before hand). HHNF and Downward Spiral are both great work-outs, with slightly different focus - which is good for variety. Personally i'd go for Angels somewhere in your list - short-ish but really good climbing-style workout, love the footage and the soundtrack isn't half bad IMO - but it does overlap a bit with HHNF.

Local Hero is a good mix of stuff, good fun too. The 3 video starter kit is a decent balance too - A Very Dark Place, Downward Spiral and The Long Scream and only 32 dollars less a penny.

markp80

ShockedSoShocked wrote:

Bit late in the thread, but how did you break your tibia Mark?

PS I've been up and down to Aberdeen for work recently and I have go say the country side around it looks fantastic, especially along the coast!

A silly fall when I was out hill walking, which 99/100 times would have resulted in nothing, and I was just unlucky on this occasion.
There is some great countryside up here, you're right. I'm only here during the week though, so it's evening rides for me, although there's daylight until really late in the summer. Weekends it's back to Teesside!

johnnybike wrote:

Nice one Mark - just in time for a lot of winter turbo training

- and the humour isn't lost on me. I spent all last winter training on the turbo for the local club summer evening time trial season, and ended up missing them all. And here we are, just getting back on the bike in time for the turbo months again....

Goodness knows where my FTP will have fallen to.

Cheers,
MarkP

markp80

tim wand wrote:

Want to get some Sufferfest vids to spice things up a bit this winter and add a little bit of structure.

Also any recommendations on which 3 to try out first. defo want a short beasty interval one for when im time poor!

Thanks Tim

Hi Tim,

It's worth having a look at the workout profiles for the Sufferfests within the TrainerRoad library. This will give you a clear idea of what the sessions are like, and will help you choose the type of workout you are looking for.

I personally like the structure of rides like Angels and A Very Dark Place, and also Fight Club.

Cheers,
MarkP

shockedsoshocked

MarkP80 wrote:

There is some great countryside up here, you're right. I'm only here during the week though, so it's evening rides for me, although there's daylight until really late in the summer. Weekends it's back to Teesside!

Ha, probably get the same train