The official TrainerRoad thread
Comments
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So with the weather closing in and new baby imminent have finally signed up for TR and had my first trial run today using virtual power.
Enjoy seeing some numbers on the screen which I think will help with motivation/pushing yourself.
Currently working with virtual power but I am only looking to measure improvement against myself and my goals are motivated around my own enjoyment of cycling and trying not to be beaten too heavily by mates on group rides.
Look forward to asking for advice and tips over the winter months!0 -
Chadders81 wrote: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.
Agree, cheers. Just ordered
Now just need the TT !!0 -
Welcome Chadders, Nibby and Iron Duke
It is very addictive isn't it.
I made a rookie TR mistake last week. Looked at the workouts at work and decided I would do White which is 6*10 minute efforts over 80m minutes. In the garage started up TR , searched for White and started it off. Thought it looked a bit odd but had started by then so kept on going. Turned out it was White Cap which is 2hours 30 of steady cycling at 80% FTP - Great for Half Ironman training apparently. I managed an hour but had lost the will to live after 40 minutes. Not a mistake I will be repeating0 -
Any sensible ideas/suggestions on how to increase long term fitness on TR?
I can ride 50 miles no problems at an average of between 18 and 21mph depending on how much climbing there is and I feel fine. However after 50 miles things start to go down hill with me getting slower and slower. Take yesterdays Wiggle New Forest 100 for example, everything was going well despite the weather, but from about the 60 to 70 mile range I was running out of steam, (I ate during the ride and kept liquids topped up too), so far by for the last 15 miles I was finding it hard to keep my average speed at 16 and finally finished with a 15.9 average over the 100 mile distance.
My TR FTP has gone down this year from 271 to 251 but when riding I feel stronger than before so cant work that one out either... Which program should I follow to increase both my FTP and long term endurance?
Earlier this year I did the TR 8 DC and feel this brought my to very near my peak fitness which was in mid to late June, things have been slowing down since and will be taking a few weeks break in November to recharge my batteries. I will then start my new program in December 0 -
@cerv50 You're probably looking at something relatively simple like plenty of 2x20s/3x20s. I've made my own custom workouts for this and at the moment I'm seeing weekly improvements on my FTP, but I am coming back from 2 years off the bike.
Has the setup of your turbo changed as that seems like a large drop in FTP?"A cyclist has nothing to lose but his chain"
PTP Runner Up 20150 -
To make any significant improvements will demand probably a higher output and more commitment from you pure and simple.
TR is however excellent in the sense of you can use it daily...
Can you really justify those dot days? Why do you need to recharge? Be honest with yourself, is there more to it?
You have to be your own coach a la Grunter.. if you want it... work at it.
Work on your base to the end of the year, even though you may well have a great base.
In January add in a few more severe workouts.
The Sufferfest 'tour' is always good value in creating a hard training block.
Any one who wants to get better with a musical instrument practises every single day.... a serious cyclist should also adopt that same attitude.0 -
I've been enjoying cycling for a few years now and not taken it too seriously, so thought I would sign up to trainer road, get a bit fitter and make the most of autumn/winter, then maybe have a go at a few races next season (maybe).
Signed up, using mac, suunto movestick, garmin hr/speed/cadence and an elite 'mag force' trainer. Did 8min test early this week, and really pleased at the suggested ftp. Also learnt I need to get a fan; a BIG fan (off to get one now).
Did anybody else really struggle with the first few sessions? Started with xc plan, blew up completely within 25mins. Realised my base isn't as strong as I thought, so have now started the sweet spot base instead. But I still can't maintain the suggested virtual power; I'm about 20% below. Wonder if I've just had a couple of bad days, or whether I had a really good day when I did the ftp test! (Have checked the obvious - resistance, tyre pressure etc).
If I continue working this hard 3times a week until spring, hopefully I'll be somewhere near the front of the local group ride, instead somewhere near the back!0 -
johnnybike wrote:Welcome Chadders, Nibby and Iron Duke
It is very addictive isn't it.
I made a rookie TR mistake last week. Looked at the workouts at work and decided I would do White which is 6*10 minute efforts over 80m minutes. In the garage started up TR , searched for White and started it off. Thought it looked a bit odd but had started by then so kept on going. Turned out it was White Cap which is 2hours 30 of steady cycling at 80% FTP - Great for Half Ironman training apparently. I managed an hour but had lost the will to live after 40 minutes. Not a mistake I will be repeating
Been posting on here a while - just not as much as some of you
Bungaballs - wouldn't judge it too soon. I don't know what workouts you're doing but it took me a while to be able to get through workouts without turning down the intensity - this is a good tip if you're struggling. If it's easy, whack it back up.
I also think the 2x8 min test flatters people to begin with. Do some sessions which work on your endurance. Under-overs like Sill are good. As well as some big efforts and you'll start to see some improvements within four weeks.
Don't be tempted to go back and re-test your FTP too often either. Once a month is about as much as you want to be messing with it.0 -
Thanks Chadders,
Yeah I think you are right - the ftp is set too high. At first i tried the xc plan as I race mtb over winter - far too hard! So went back to the start and I'm trying the sweet spot base 1 plan, just completed gayley, next up is baxter. Will try dropping the intensity and see how i go. To give you an idea, the 8min test set my ftp at 214. My average across the 4 threshold 8min intervals in Gayley was about 182. Which seems a bit odd, given that I managed to sustain 240ish across the 2 intervals of the 8min test.
Maybe the big new fan will help me out!0 -
Bungalballs wrote:
Maybe the big new fan will help me out!
Best purchase I ever made. You'll notice the difference immediately."A cyclist has nothing to lose but his chain"
PTP Runner Up 20150 -
Just over 3hrs z1-2 today on TT bike virtual training, rode over the Galibier via the telegraph. The video for this one is stunning! Listened to some suitable classical music while I was at it
Pleased with my average power.
https://www.strava.com/activities/206546873
http://my.virtualtraining.cycleops.com/ ... out/251203Insta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Bungalballs wrote:Thanks Chadders,
Yeah I think you are right - the ftp is set too high. At first i tried the xc plan as I race mtb over winter - far too hard! So went back to the start and I'm trying the sweet spot base 1 plan, just completed gayley, next up is baxter. Will try dropping the intensity and see how i go. To give you an idea, the 8min test set my ftp at 214. My average across the 4 threshold 8min intervals in Gayley was about 182. Which seems a bit odd, given that I managed to sustain 240ish across the 2 intervals of the 8min test.
Maybe the big new fan will help me out!
Not sure if you have done this, but consistent setup makes a huge difference. If you are on a turbo make sure your tyre pressure and roller pressure are the same every time. A run down test is a good check on this. I won't explain this in case you already know what it means.
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Dippy dog - not sure how things could have changed between workouts as bike has sat in the trainer throughout (apart from tyre pressure). But something is definitely up. Thanks for the tip - have googled run down tests and think that might be the way forward.0
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Hi Guys,
Just purchased a Turbo Trainer and i have a problem, it is leaning slightly to the left.
The model i have is the Elite Crono Fluid ElastoGel Trainer.
I just wanted to see if anyone else had a similar issue or i was doing something wrong.
The set up is pretty simple, its a case of putting in the new QR sqewer and then seating it on the holding brackets.
I found a few other people with the same problem too !!
http://www.cyclechat.net/threads/bike-l ... 920/page-2
If anyone has managed to solve this or can tell me if im doing anything wrong then that would be appreciated0 -
gibbers82 wrote:Hi Guys,
Just purchased a Turbo Trainer and i have a problem, it is leaning slightly to the left.
The model i have is the Elite Crono Fluid ElastoGel Trainer.
I just wanted to see if anyone else had a similar issue or i was doing something wrong.
Strangely enough I had this too with this trainer - spent quite a bit of time eliminating what I thought were the more obvious potential causes, and bunch of weirder ones, but never got to the bottom of it. As it was, it just became another reason to return it - the bigger problem I had was that the rear wheel unloads slightly if you get out of the seat quickly, which causes the tyre to slip. According to documentation from Elite that came with the trainer, letting the tyre slip against the roller is one condition that can void the warranty - so the whole lot went back pointing out that the design of the trainer was unacceptable.
Slope aside it was a nice trainer to ride if you just sit down and spin - quick to set up, comfortable and quiet ride, good progressive resistance - but glad I got rid of it. I realise that's probably not a massive help to your situation if you have to keep it though.0 -
Hi,
That does help because i can show this and the other thread that i found to wiggle when returning it
What trainer did you get in replacement? If any !
Thanks0 -
gibbers82 wrote:Hi,
That does help because i can show this and the other thread that i found to wiggle when returning it
What trainer did you get in replacement? If any !
Thanks
I got a second hand Kurt Kinetic Road Machine - even used, it cost a bit more but a fabulous bit of kit (IMO). The feel of the resistance is absolutely spot on, would love the pro-flywheel but they still seem a bit steep price-wise. I have been thinking about selling it recently, but only so I can buy a KK Rock'n'Roll HTH
PS. I got my Elite from Wiggle too and they were pretty good about the return.0 -
Hi
I have purchased a road bike (Specialized Allez Sport) to help with my fitness for my Mountain biking, must say i'm loving the road I have done mostly 50/60km rides, I have also done a couple of 130km rides.
I have just got a Elite Alu turbo trainer and TrainerRoad so that I can use through the winter
I have done a few rides on TrainerRoad to get used to it then I did the 8 minute test which was not great as it lowered my FTP to 146
I have started to do the Traditional Base plan 2, I did the Mont Albert today and found it very easy is it meant to be easy?
here is a link to the ride http://www.trainerroad.com/cycling/ride ... ont-Albert
Does that look how it is meant to be ridden?
Should I be keep changing the gears to keep around 80rpm to maintain the power needed for the workout?
Thanks for any helpSpecialized Camber Expert
Specialized Allez Sport0 -
camerauk wrote:Hi
I have purchased a road bike (Specialized Allez Sport) to help with my fitness for my Mountain biking, must say i'm loving the road I have done mostly 50/60km rides, I have also done a couple of 130km rides.
I have just got a Elite Alu turbo trainer and TrainerRoad so that I can use through the winter
I have done a few rides on TrainerRoad to get used to it then I did the 8 minute test which was not great as it lowered my FTP to 146
I have started to do the Traditional Base plan 2, I did the Mont Albert today and found it very easy is it meant to be easy?
here is a link to the ride http://www.trainerroad.com/cycling/ride ... ont-Albert
Does that look how it is meant to be ridden?
Should I be keep changing the gears to keep around 80rpm to maintain the power needed for the workout?
Thanks for any help
Cant view it.. you have set your rides to be private.
Yes, on a traditional mag trainer, you leave the resistance at whatever setting you have chosen on the turbo and on Trainer Road and use the gears to vary the ride.0 -
Just found out an extra feature in Workout Creator.... but dont know if it is intentional or not.
If you want ( if you are mad enough) to double up a Sufferfest video you can ensure that the video repeats by copying the profile with a gap in between and link to the Sufferfest vid on the PC/Mac in the normal fashion.
When you do the workout and the video has stopped and you get to the gap,dont stop pedalling do a 3 minute rest for sake of argument. As you get to the end of it, pause the workout either by stopping pedalling or by clicking on the pause icon on the screen.
When you start up again, the video will repeat.
I have done this for Xtra Shot.0 -
Sorry have now updated my profileSpecialized Camber Expert
Specialized Allez Sport0 -
camerauk wrote:Sorry have now updated my profile
Mont Albert is a fairly unarduous Zone 2, so yes it should be not so taxing. However,
possibly your HR is 10 or so beats down. Repeated workouts such as these still require the zones to be fairly accurate.
Possibly repeat a 20 minute test to confirm...0 -
Ok thanks for the info
I have not done a 20 minute test only the 8 minute one
should I do the 20 minute one instead?Specialized Camber Expert
Specialized Allez Sport0 -
The 8 minute test and 20 minute test are interchangeable and should give similar results. See
http://support.trainerroad.com/hc/en-us ... inute-Test0 -
Thanks good info
any other info for good plans to do over the winter on the turbo?Specialized Camber Expert
Specialized Allez Sport0 -
QUESTIONS
1) What is the best way to get the most consistent virtual power readings? I just ordered a Kurt Kinetic Road Machine 2.0 and it should be here sometime this week. Is it just use the same tire pressure every time, along with the same number of turns on the tightening knob? Is there a general consensus on the number of turns for best results or is it a trial and error type deal? Or is there another tried and true method?
2) What is the first thing I need to do with Trainerroad? Should I do an FTP test first thing? Or do a couple rides first to make sure everything is functioning properly?
That's all I can think of right now, I'm sure there will be more haha! Thanks!0 -
I have a cheap second hand Turbo Trainer I acquired off somebody a year ago. I also have a Garmin which came with Speed and cadence sensor plus heart rate which I have paired with Trainer Road.
It is asking me to put my trainer down but isn't listed, what do you put which is a generic trainer to get decent Virtual Power read outs??0 -
I´m looking for a video workout, what is the easiest sufferfest video?0
