The official TrainerRoad thread

Celt100

Anyone using Elite Ghibli rollers on here with Trainer Road ?

From what I can tell they are the same drums as Elite Arion rollers but the frame is metal box section, I have signed up to trainer road for some winter training as I am now two seasons into my comeback after 20 year hiatus.

I have done the 8min test and came out with an FTP of 230 not sure how accurate it is as I was using the Arion power profile.

Heres the results:
8 min test -
http://app.strava.com/activities/185755235
http://www.trainerroad.com/cycling/ride ... inute-Test

And compared to a 10 mile TT in calm conditions on the road - Twisty lumpy B road but quiet
http://app.strava.com/activities/701643 ... sis/66/653

It seems about what I would expect to be honest - but comparing to others on this thread it could be a little high.

What do you think ?

jgsi

Celt100 wrote:

Anyone using Elite Ghibli rollers on here with Trainer Road ?

From what I can tell they are the same drums as Elite Arion rollers but the frame is metal box section, I have signed up to trainer road for some winter training as I am now two seasons into my comeback after 20 year hiatus.

I have done the 8min test and came out with an FTP of 230 not sure how accurate it is as I was using the Arion power profile.

Heres the results:
8 min test -
<span class="skimlinks-unlinked">http://app.strava.com/activities/185755235</span&gt;
<span class="skimlinks-unlinked">http://www.trainerroad.com/cycling/rides/1094573-8-Minute-Test</span&gt;

And compared to a 10 mile TT in calm conditions on the road - Twisty lumpy B road but quiet
<span class="skimlinks-unlinked">http://app.strava.com/activities/70164338/analysis/66/653</span&gt;

It seems about what I would expect to be honest - but comparing to others on this thread it could be a little high.

What do you think ?

The feel of rollers is so different to turbo.
I use the Arions without resistance unit. The TR virtual power profile for mine does overestimate power substantially. Last night I used the profile from Arion e Motion and it seemed to pull the power reading into something that equates reality.
If I was 'testing' I'd use my Satori with a powertap profile which is actually proven to be very accurate... but it is also a damn sight harder to test on it!
Roller work is great exercise though.

pingu66

Well I have been on the trainer about 6 times now and only completed 1 ride.

There are two issues one being my extreme lack of fitness after doing nothing for a year due to injury and the other having to get used to the saddle again, those sit bones can hurt.

Certainly developing a sweat and the FTP test is feeling a little easier. Only started following a program this week and made myself a promise.

When I get to an FTP of 200 its new bike time as currently I am on a cross bike, will a full on road bike make a difference on the trainer? Any recomendations for about £2k and anything in the sales that I could persuade myself to buy before I get to an FTP of 200, or that may help me hit that goal. Current FTP is 144 but will go up rapidly as my cardio and strength returns.

I need to ask has anyone actually managed to fall off their bike on a trainer? Besides me I mean. Kurt Kinetic Rock and Roll, certainly rolls.

Dippydog3

pingu66 wrote:

Well I have been on the trainer about 6 times now and only completed 1 ride.

There are two issues one being my extreme lack of fitness after doing nothing for a year due to injury and the other having to get used to the saddle again, those sit bones can hurt.

Certainly developing a sweat and the FTP test is feeling a little easier. Only started following a program this week and made myself a promise.

When I get to an FTP of 200 its new bike time as currently I am on a cross bike, will a full on road bike make a difference on the trainer? Any recomendations for about £2k and anything in the sales that I could persuade myself to buy before I get to an FTP of 200, or that may help me hit that goal. Current FTP is 144 but will go up rapidly as my cardio and strength returns.

I need to ask has anyone actually managed to fall off their bike on a trainer? Besides me I mean. Kurt Kinetic Rock and Roll, certainly rolls.

I started with TR last year and have moved FTP from about 150 to 200. It's not that hard so you can start looking for a new bike.

Just remember, how you set your bike up makes a big difference on the turbo. Initially I had big problems not being able to hit my numbers, or finding it too easy. I thought it was down to good or bad days but the variance was big.

Turns out I was not consistently setting the pressure of the turbo on the tyre and also not having the exact same tyre pressure. Set it the same way and do a run down test. I knew that from 150W mine took 15 seconds for my back wheel to stop once I stopped pedalling.

Getting a new bike on your turbo may give you higher FTP numbers! but that doesn't mean your FTP has increased. It may just be that more energy is going into wheel turning.

deanflyer

Pingu66,

FTP tests should never feel easier!

johnnybike

Physically a new more expensive bike might look flashier and will almost certainly weigh less and be probably more aerodynamic. However none of those things help on a turbo trainer. Therefore I would not expect to see significant improvements on TR by spending £2K on a bike. You definitely will on the road and that will translate back to your FTP tests as you get fitter.
I would be tempted to leave my old bike set up on your KK and continue to use that.

Improving your FTP just means putting some effort in - and that can hurt

pingu66

I hear what you are saying about FTP test not being easy. When I say easier I mean actually being able to breathe and not thinking about having a cardiac arrest. Now sorting out my sit bones is another issue.

Just got a new track pump, amazing the difference getting the tyre pressure up makes. small pumps just are not able to produce the goods but get you back home after a puncture.

Photosynthesis

Hello everyone, new guy here. I have been riding for almost two years and I'm wanting to train hard over this winter. I was wanting to make sure my setup would be good to get accurate virtual power readings and see if there is anything you could suggest to improve.

I am planning on getting a Kurt Kinetic Road Machine and the TrainerRoad program. I have a Garmin 500 and the speed and cadence sensor and heart rate monitor. From reading on here it it looks like being consistent when setting up the wheel will give the most accurate virtual power readings. Because of this I was thinking about maybe getting an extra wheel and just leaving it on the trainer. I've been looking at http://www.artscyclery.com/Arts_Trainer_Wheel_Tire_Cassette_Package/descpage-ACTTP.html?crumb=RDMACCESS as a trainer wheel. I am also going to get the Suunto movestick mini ant+ usb drive. Then finally looking at finding a quite but powerful fan.

So it will be...
-KK Road Machine
-TrainerRoad program
-Trainer wheel (linked above)
-Suunto Ant+ usb drive
-Fan

Anything else that I might need or have any suggestions for my setup to keep my virtual power accurate? Thanks

markp80

Photosynthesis wrote:

Hello everyone, new guy here.
From reading on here it it looks like being consistent when setting up the wheel will give the most accurate virtual power readings. Because of this I was thinking about maybe getting an extra wheel and just leaving it on the trainer.
So it will be...
-KK Road Machine
-TrainerRoad program
-Trainer wheel (linked above)
-Suunto Ant+ usb drive
-Fan

Anything else that I might need or have any suggestions for my setup to keep my virtual power accurate? Thanks

Hi there,
Personally I wouldn't bother with getting a dedicated wheel. The consistency comes from ensuring the tyre pressure is the same each time, and that you use the same clamping force - having a dedicated wheel won't help with either of these variables. Just pump your tyre up to the same pressure and use the same number of turns when you clamp the resistance unit to the tyre and away you go. You can't just leave the wheel on the trainer unless you leave your bike on there too.
The only additional thing I would suggest would be to get a thong. Not to wear (!) but to fasten between your seat post and handlebars to catch all the sweat before it lands on your bike. You will sweat. A lot.
Also maybe, depending on where you have your setup, consider a mat under your bike, to 1) collect the sweat that misses your thong, and 2) to dampen the sound/vibrations if you're indoors or on a suspended floor. I have my setup in the lounge of my flat, so for me, both of those are essentials.

Edit - a couple of options, but there's plenty of others from many other sources -
http://www.wiggle.co.uk/elite-protec-sweat-cover/
http://www.wiggle.co.uk/bkool-training-mat/

Cheers,
MarkP

fukawitribe

MarkP80 wrote:

Personally I wouldn't bother with getting a dedicated wheel. The consistency comes from ensuring the tyre pressure is the same each time, and that you use the same clamping force - having a dedicated wheel won't help with either of these variables. Just pump your tyre up to the same pressure and use the same number of turns when you clamp the resistance unit to the tyre and away you go.

Personal preference, but i'd go for a separate wheel if you have some spare cash for it. It doesn't have to be expensive, my current one was an old Mavic Aksium that runs great but the rim is pretty worn and cost me about 25 quid for the set and I flogged the front.

For me there are two main reasons why I like one - firstly I prefer a trainer tyre (rather than ruining my nice road tyres) and secondly I like to run a different cassette with more of an emphasis on top-end gearing as I find it helps with things like lower cadence/high power drills (e.g. simulated climbing). I used to run a 12-25 or 12-30 on the road and a 11-23 on the trainer on my old 10-speed setup, similar but slightly different on the 11-speed stuff - each to their own though, might be different with different trainer setups.

With a separate wheel I obviously have to change it over, but that only takes a minute.

Agree with something to catch the sweat with - I tend to go down to the trainer with a top on and take that off and use that as the sink to catch the Sufferlandrian Holy Water as things hot up

markp80

fukawitribe wrote:

MarkP80 wrote:

Personally I wouldn't bother with getting a dedicated wheel.

Personal preference, but i'd go for a separate wheel if you have some spare cash for it. It doesn't have to be expensive, my current one was an old Mavic Aksium that runs great but the rim is pretty worn and cost me about 25 quid for the set and I flogged the front.

For me there are two main reasons why I like one - firstly I prefer a trainer tyre (rather than ruining my nice road tyres) and secondly I like to run a different cassette with more of an emphasis on top-end gearing as I find it helps with things like lower cadence/high power drills (e.g. simulated climbing). I used to run a 12-25 or 12-30 on the road and a 11-23 on the trainer on my old 10-speed setup, similar but slightly different on the 11-speed stuff - each to their own though, might be different with different trainer setups.

With a separate wheel I obviously have to change it over, but that only takes a minute.

I don't disagree with anything you've said there, I was just making the point to the OP that a dedicated wheel won't improve virtual power consistency over the "outdoor" wheel, if that's the reason he was going to get one - it's repeatability with the the setup that's important.
It's a good point you make about the gearing. I originally had quite a wide-spaced cassette to make the hills a bit easier, but on one occasion I found I just couldn't get a good gear when I was doing an FTP test - it was either too high or too low, so I changed to a closer ratio cassette, and I've found that helps not just with the FTP test but also generally on workouts. A dedicated wheel would certainly help further, as I could go even tighter on the ratios, so I'll give that some thought.

Cheers,
MarkP

fukawitribe

MarkP80 wrote:

I don't disagree with anything you've said there, I was just making the point to the OP that a dedicated wheel won't improve virtual power consistency over the "outdoor" wheel, if that's the reason he was going to get one - it's repeatability with the the setup that's important.

Ah, I see - think I missed the point there - yes indeed in that case.

pipipi

anyone using a Tacx Satori?

I was just wondering what resistance level other people have it set at?

Smithster

pipipi wrote:

anyone using a Tacx Satori?

I was just wondering what resistance level other people have it set at?

I use the Satori. I currently have mine set at level 6.

I didn't start at 6 though. Faffed around for ages 12 months ago until I settled at 3, then went to 5, then up to 6 after a few months.

pipipi

Thanks Smithster.
I tried a few sessions last year and I remember 5 being too hard so settled on 4. Then found 4 a bit too easy. Does your FTP have to change when you change resistance settings, or can you carry the same FTP through?

Smithster

pipipi wrote:

Thanks Smithster.
I tried a few sessions last year and I remember 5 being too hard so settled on 4. Then found 4 a bit too easy. Does your FTP have to change when you change resistance settings, or can you carry the same FTP through?

I think you have to do a new FTP test if you change the setting, which I think I read on the TrainerRoad website, or someone mentioned on here.

I did one anyway, guess it does no harm.

Pauld100

Well having not ridden for a while I decided to sign up, and spent a week doing easier rides before finally doing the 8 minute test tonight.

I got a recommended FTP of 179 after making a complete mess of the pacing! I tried matching the target at 230w and could't hold it - managed 4 minutes of the first interval and had to slow off as I was close to vomiting! Then too easy on the second interval and ended up sprinting the last minute to try and make up for it.

Ah well, gives me an idea of where to aim for next time, and lets me crack on with a plan (Sweet spot intermediate 1).

One question - is the max heart rate on this ride supposed to be my actual max heart rate (is the ride designed to hit this figure)?

Kupepe

"Strength Sprints: Practice turning a big gear as forcefully as possible in order to recruit as many muscle fibers as you can. From a near stop and in the biggest gear you can gracefully turn over without exceeding 90rpm in 12 pedalstrokes, stand & hold onto your handlebar drops while driving each foot down as hard as you can. Maintain excellent form and if you reach 90rpm inside of 12 pedalstrokes, choose a larger gear next time. "

My issue is that I cannot reach target power without going over 90 cadence, using 50x12. I am using Tacx Blue Motion with level 4 Resistance. The only way I could do it would be if I turned resistance to 5.

What is the real achievement ? To keep the 90 rule and and not reach the target FTP or keep the rule and go 0-20% achievement ?

http://www.trainerroad.com/cycling/rides/1147376-Gros-Morne

markp80

Pauld100 wrote:

One question - is the max heart rate on this ride supposed to be my actual max heart rate (is the ride designed to hit this figure)?

(At risk of being flamed)

No, it's not supposed to be your maximum heart rate. As you've said, the idea is to pace yourself so that you keep can keep a steady pace throughout the test, but only just make it to the end, with nothing left in the tank. Your average heart rate during the test is then used to calculate your Lactate Threshold Heart Rate, which you can use to set training zones, as percentages of LTHR (as an alternative to FTP).

If you don't have TrainerRoad set up for virtual power, then you can use this as an alternative for the workouts (or for training rides outside).

From TrainerRoad - http://support.trainerroad.com/hc/en-us/articles/201681830-FTP-and-LTHR-Calculations

If you feel you didn't pace the test well, it's worth doing a couple of weeks on the plan then retesting. It's likely you'll have a better feel for using the turbo with TR, and will get a more meaningful result.

Cheers,
MarkP

chadders81

How do other people get on with the workout Clarence King?

I cannot get through the thing, even at 94% intensity. The plan is to nail that and then nudge it up slowly to 100%. I tend not to struggle with other workouts at full intensity.

I know Trainerroad sessions aren't meant to be easy, but this one is ridiculous.

Here's my latest attempt...

http://www.trainerroad.com/cycling/ride ... ence-King-

Celt100

It's always good to find your weaknesses, would be better if you had a heart rate monitor as this would give more clues as to how your body is reacting to the workouts...... my guess would be your lacking endurance hence why your running out of steam, it's always best to stop before you completely fail a session.

The good news is it's getting that time of year to take it back a notch and start Base training for a month or two and follow it up with a build phase for muscular endurance, I bet if you went back and tried it again after 12 weeks you would crush it.

jgsi

Chadders81 wrote:

How do other people get on with the workout Clarence King?



I cannot get through the thing, even at 94% intensity. The plan is to nail that and then nudge it up slowly to 100%. I tend not to struggle with other workouts at full intensity.

I know Trainerroad sessions aren't meant to be easy, but this one is ridiculous.

Here's my latest attempt...

http://www.trainerroad.com/cycling/ride ... ence-King-

Not surprised, and I wouldnt worry about it either .. as this workout has the feel of a succession of MAP tests on the bounce - I reckon it's designed for you to fail at some point.

supercyril

I had to cut a workout short today for the first time. How do you save it without it running on to the end?

Thanks

Chris

shockedsoshocked

It should save automatically when you end the work out.

supercyril

That's what I'm saying. This morning I was 1hr 20 into a sufferfest when I ran out of time to complete the session. It still had about 30mins to go. How do I save what I have done ?

charlie_potatoes

supercyril wrote:

That's what I'm saying. This morning I was 1hr 20 into a sufferfest when I ran out of time to complete the session. It still had about 30mins to go. How do I save what I have done ?

Use the force Cyril

Or refer to ShockedSoShocked reply.

venster

I've just signed up to Strava Premium and you get a couple of Sufferfest videos to use.

Has anyone found a workaround to use them in TR ?

nibby

Hi guys,

just ordered a kk rock n roll and going to give the TR software a try.

Is the virtual power worth doing?

I've got a Garmin 800 with the cadence on and will need to buy a Bluetooth dongle if I'm going to use the virtual power feature.

I was originally thinking of just using the heart rate monitor I've got but if the VP is worth it then will get the dongle.

Any thoughts appreciated.
Cheers

chadders81

For what it costs, it's 100% worth it. Get this one http://www.wiggle.co.uk/suunto-movestick-mini/

It's tiny so you don't have to unplug it.

chadders81

Finally cracked Clarence King albeit at a reduced intensity (but the 94% I have been aiming for).

http://www.trainerroad.com/cycling/ride ... ence-King-

Now to nudge it up 1% per week and set a new FTP when I get to 100%.