The official TrainerRoad thread

danridesbikes

cheers,

i spotted a screenshot on supermurphs blog

http://i1237.photobucket.com/albums/ff4 ... ummary.png

danridesbikes

update,

when saved as a workout it didn't show on fitness/freshness, nor did it show in my training log

when saved as "cycling" with the indoor ride ticked it showed in both

neither affected YTD mileage

tim_wand

Right two questions. Firstly putting TR training on Strava account.

Got the basic/ free strava account. It will let me browse and download TCX files ( i.e TR workouts) on the laptop but Strava wont upload the TCX downloads, I need some form of file convertor. The one recommended through windows does not work and puts a load of other crap I don't want on my P.C.

Secondly this. I have been contemplating downloading some sufferfest Vids for sometime, but because the Spare laptop I use in the shed for TR doesn't run graphics very slickly I didn't want to commit too much money. Thought this might be a good option to try it out before outlaying too much money>>>>

http://road.cc/content/news/135304-suff ... on-service

However I have an android smart phone, how would I get the Vids from the Phone/Tablet onto TR.

jgsi

Strange but it is no issue for me to upload to Strava the original tcx files from Trainer Road.
Let me be clear..
You do the TR workout and finish it?
You download from the app the tcx file and save locally to laptop?
You log into Strava and choose upload button and browse to your tcx file?
Strava says 'no'?

I dont think you will be able to mash in streamed videos into the workouts, but you could start the TR workout and video independently, not too much out of synch... faff of doing it though.

I've been collecting since 2010, so I havent noticed the outlay in purchasing a few a year.

tim_wand

No .

Basically the problem isn't Strava. I ve got an old laptop running XP in the shed , I use purely for TR.

The laptop wont let me download the TCX file from TR , I ve used the " Windows" fix to go on-line and find a file reader/ convertor, but the one it suggested still did not work and loaded a load of other file fixing stuff into the registry of the laptop that it then wanted money for to fix " the problems it found".

Basically I m going to start taking this Lap Top into the shed when using TR as it runs better graphics ( For Sufferfest) .

Problem is Mrs W likes to use the decent Laptop for Whatever whilst I m in the shed doing my thing.

If any I.T geeks can suggest a better file convertor then please feel free.

jgsi

Is your old laptop 'offline'?
If it is uploading your workout result to the TR site, then you can download it later on the good laptop?
Not much idea about the file converter route I'm afraid.

faarn

Well the ANT USB arrived so I finally had no excuse to start on the trainerroad journey; that was until the wife broke the front Derailleur before I got home from work, did a make-shift fix but good enough to do the 8 min test.

I set my Tacx Satori to 6 and the software to 5 and used the default FTP of 200. The speed indicated about 4-5km slower than I seem to go on the road for the same effort (I was also using a higher cadence of about 90 on the trainer) and at the end I recorded a new FTP of..... 154. Disappointed? A little, but it means going upwards will be easier Didn't realise just how unfit I had become albeit this is my first foray into proper Cycling.

tim_wand

faarn wrote:

Well the ANT USB arrived so I finally had no excuse to start on the trainerroad journey; that was until the wife broke the front Derailleur before I got home from work, did a make-shift fix but good enough to do the 8 min test.

I set my Tacx Satori to 6 and the software to 5 and used the default FTP of 200. The speed indicated about 4-5km slower than I seem to go on the road for the same effort (I was also using a higher cadence of about 90 on the trainer) and at the end I recorded a new FTP of..... 154. Disappointed? A little, but it means going upwards will be easier Didn't realise just how unfit I had become albeit this is my first foray into proper Cycling.

Are these the recommended settings for your Turbo? I thought most were about setting 3. The first test I did with my Cyclops Fluid 2 came out 129 but basically the Polar curve version of their Virtual Power setting is way off, now use the Beta version and get 264 . I d go back and check your set up, or see if anyone else is using the same trainer and what settings they run

Always remember the majority of us using Virtual Power aren't looking at absolute figures, just a baseline we can use to set training levels and chart progress.

tim_wand

JGSI wrote:

Is your old laptop 'offline'?
If it is uploading your workout result to the TR site, then you can download it later on the good laptop?
Not much idea about the file converter route I'm afraid.

Sussed it. I was trying to Run the file after downloading it and before uploading it. If I just download and save it then Strava can upload it from my Downloads folder, no need to run it .

jgsi

faarn wrote:

Well the ANT USB arrived so I finally had no excuse to start on the trainerroad journey; that was until the wife broke the front Derailleur before I got home from work, did a make-shift fix but good enough to do the 8 min test.

I set my Tacx Satori to 6 and the software to 5 and used the default FTP of 200. The speed indicated about 4-5km slower than I seem to go on the road for the same effort (I was also using a higher cadence of about 90 on the trainer) and at the end I recorded a new FTP of..... 154. Disappointed? A little, but it means going upwards will be easier Didn't realise just how unfit I had become albeit this is my first foray into proper Cycling.

Forget speed when using TR.. thats why you dont see it in their app.... it is meaningless.
I use the Satori but keep things equal... level 7 on the turbo and level 7 on the software but use the Satori (Powertap) profile.

CDN

Hi All, my first post.

I have yet to start TR as I'm still trying to get everything set up. Question any idea how long till the iPad version comes out? I won't be albe to use the laptop while I'm away from home at work.

Thanks,

markp80

CDN wrote:

Hi All, my first post.

I have yet to start TR as I'm still trying to get everything set up. Question any idea how long till the iPad version comes out? I won't be albe to use the laptop while I'm away from home at work.

Thanks,

It's supposedly with the App store for approval.

Don't forget you'll need an Ant+ dongle for your iPad if you have Ant+ sensors on your bike....

Cheers,
MarkP

faarn

JGSI wrote:

Forget speed when using TR.. thats why you dont see it in their app.... it is meaningless.
I use the Satori but keep things equal... level 7 on the turbo and level 7 on the software but use the Satori (Powertap) profile.

Thanks for the replies.

Is the general consensus to use the Powertap profiles? I have looked through the thread but found nothing concrete. I will swap to these when my current training plan is finished, as Tim Wand said as long as the output is constant the figures aren't too relevant. Would be good to see if I really am as weak as water but I can wait.

cenkee

anyone used these cheap chinese dongles ?
http://www.aliexpress.com/wholesale?cat ... min+ant%2B

do they work?

CRAIGO5000

I've recently gone back to my Elite Crono Elasto Fluid Gel and it does seem to give inconsistent results, possibly related to temperature - results which I find make it difficult to train in certain zones accurately.

I'm starting to wonder if changing to a cheap magnetic type such as the Elite Crono Mag (essentially the same frame but different resistance method) would offer more consistency to train accurately.

I understand the mag type has a remote to adjust resistance but is bike gearing still used? I liked that feature from my fluid gel trainer.

Thanks

tim_wand

Really time crunched at the moment so thought I would do something that really pushed Anaerobic like a H.I.T.T session and repeat 2 or 3 times a week, Gave Abbott a go and really bombed it.

Initially got carried away with Cadence figures and stayed in too low a gear to produce the power needed (140% of F.T.P in places), once I got on top of the gear I had to drop the intensity down to 95% for the second set of 2 minute spikes and then down to 85% for the final 3, makes me wonder if I am dropping the intensity down to 85% if I m really working Anaerobic.

Will stick at it and have to apply some rule 5 , at least I know the gearing now and what to expect.

http://www.trainerroad.com/cycling/rides/1248873

skyblueamateur

I've got the Sufferfest vids but when I open them in the corresponding TrainerRoad workout it states that there is a difference in duration. Any idea's? The vids are saved as .MP4's

jgsi

SkyBlueAmateur wrote:

I've got the Sufferfest vids but when I open them in the corresponding TrainerRoad workout it states that there is a difference in duration. Any idea's? The vids are saved as .MP4's

Be careful to match the correct workout to the video.
Some Sufferfests have been re issued over time but TR have been careful to name them as correctly as possible.
EG.
The Downward Spiral pre Feb 2012) for the original release - Sufferfest The Downward Spiral for the remastered release.

iron_duke

JGSI wrote:

SkyBlueAmateur wrote:

I've got the Sufferfest vids but when I open them in the corresponding TrainerRoad workout it states that there is a difference in duration. Any idea's? The vids are saved as .MP4's

Be careful to match the correct workout to the video.
Some Sufferfests have been re issued over time but TR have been careful to name them as correctly as possible.
EG.
The Downward Spiral pre Feb 2012) for the original release - Sufferfest The Downward Spiral for the remastered release.

As JGSI says make sure you match the version of the vid to the specific TR workout.

If you look at the mp4 info of the video file it will have a date created which tells you which version of the SF vid you have.

Have found SF vids and TR to be a punishing combination :twisted:

JPJ001

I used the iPhone app for the first time this morning. I'm still waiting on a bluetooth HR monitor to arrive so used a combination of phone and garmin to record the data. Stages PM via BT to the iPhone and PM/HR via Ant+ to garmin

Initial impressions are very positive, if only for not having to wait for my old lap top to boot up each time.

I'm interested to hear other experience and any tips.

Dippydog3

JPJ001 wrote:

I used the iPhone app for the first time this morning. I'm still waiting on a bluetooth HR monitor to arrive so used a combination of phone and garmin to record the data. Stages PM via BT to the iPhone and PM/HR via Ant+ to garmin

Initial impressions are very positive, if only for not having to wait for my old lap top to boot up each time.

I'm interested to hear other experience and any tips.

Ordered my ANT+ dongle today. Really looking forward to binning the old PC from the man-cave.

faarn

faarn wrote:

I set my Tacx Satori to 6 and the software to 5 and used the default FTP of 200. The speed indicated about 4-5km slower than I seem to go on the road for the same effort (I was also using a higher cadence of about 90 on the trainer) and at the end I recorded a new FTP of..... 154. Disappointed? A little, but it means going upwards will be easier Didn't realise just how unfit I had become albeit this is my first foray into proper Cycling.

I have read a few posts saying you don't need to calibrate the Satori (how could you) but what you do need to make sure is that the tyre isn't pressing too tight against the roller. Not sure how I missed it but the tyre was well indented meaning a normal 6 friction was probably at least a 9 if not higher. I will re-do my fitness test and hopefully it ill be a bit better than last time (also the new groupset will make me a least 50Watts stronger ).

pipipi

Remembering the number of turns is a problem for any trainer. TR needs consistency.

My Satori has knob to turn and a clamp. I have found a number of turns and left it, and now I just clamp on and off, so the turns shouldn't ever change.

Still need to try the settings on TR and investigate the other options, but I am happy enough with TR 5 and resistance 6, although I have recommended to try the powertap settings. That would need another FTP test and with the little time I have I would rather just jump on and get on with another ride. 30th November...

And an iPad version sounds interesting

pgmabley

What sort of spec PC are people using?

This is the spec trainerroad says, I've looked up some PC's and it appears to need something pretty high spec:

TrainerRoad will work on PC and Mac computers with the following specifications:

PC
2.33GHz or faster x86-compatible processor, or Intel Atom™ 1.6GHz or faster processor for netbook class devices.
Microsoft® Windows® XP Service Pack 3, Windows Server 2008, Windows Vista® Home Premium, Business, Ultimate, or Enterprise (including 64 bit editions) with Service Pack 2, Windows 7, or Windows 8.
512MB of RAM (1GB recommended).


I set everything up with an old work laptop that I've got in the workshop which is an Intel Celeron R 1500GHz processor with 512mb ram.

Things were a bit jerky with the screen freezing for a few seconds when the workout (8 min FTP test) was about to change to the next timing phase.

Result was that I didn't get a proper FTP due to this and my speed magnet moving down the spoke away from the sensor and I wasn't doing the correct timings for each phase.

Anyway I've got sufferfest videos and would like to stream movies or music while training also which seems like I've got no hope of doing currently.

Do I need a new PC just for the garage, seems a bit OTT when it supposedly runs on an iphone!

Workout is here if relevant:

http://www.trainerroad.com/cycling/ride ... inute-Test
http://www.strava.com/activities/220680557

Thanks for any help
Paul

faarn

pipipi, I set up the bike and trainerroad, with powertap this time, and re did my 8 minute test. The first 8 minutes were too easy but the second was about right. I have calculated this myself using just the second 8 minute stint (even that wasn't paced that well). Upshot is my FTP is now 194 so a big improvement on 154 in under a week without any training. One question, can I change the resistance setting without redoing the test?

iron_duke

faarn wrote:

pipipi, I set up the bike and trainerroad, with powertap this time, and re did my 8 minute test. The first 8 minutes were too easy but the second was about right. I have calculated this myself using just the second 8 minute stint (even that wasn't paced that well). Upshot is my FTP is now 194 so a big improvement on 154 in under a week without any training. One question, can I change the resistance setting without redoing the test?

I think that if you have a power meter then how the trainer is set up should not matter (within reason!). Virtual power needs a consistent set up as this can be artificially altered by change of bike/turbo set up.

pipipi

faarn wrote:

pipipi, I set up the bike and trainerroad, with powertap this time, and re did my 8 minute test. The first 8 minutes were too easy but the second was about right. I have calculated this myself using just the second 8 minute stint (even that wasn't paced that well). Upshot is my FTP is now 194 so a big improvement on 154 in under a week without any training. One question, can I change the resistance setting without redoing the test?

I hesitate to answer because I am no expert on this, but I will add what I have gleaned from reading this excellent thread.

The FTP takes the average of both 8 minute sessions and does a quick calculation with them (average then 10% reduction I think) so be careful about just using one of them.

I believe TR uses different graphs of the power curves for each resistance setting. So if you change the resistance you are changing 'the graph' so you should redo the FTP. This means that it will calculate the FTP for the graph/setting you are on.

However, I would imagine that it would not make a massive amount of difference (to change TR settings between different graphs) so don't worry too much.


The biggest thing for TR is consistency. Tyre pressure, number of turns (temperature for some turbos) etc. Find a setting that works for you and try to stick to it. I can imagine the FTP would fluctuate the first few times you do the test as you find the correct settings for you, and you get used to working at that level for 8 minutes.

jonno101

You have a power meter so doesnt matter what setting your turbo is on. But you might as well be consistent doesnt do any harm. I have found doing FTP tests in big ring and high cadence helps keep a more constistant power, something to do with limiting dead spots in pedal stroke.
Ideally for 8 min test you want both to be pretty consistent otherwise it means you weren't pushing hard enough, or too little for one, so not going to be a great average. You get better at pacing yourself the more you do. But you should be pretty wiped out at the end.

faarn

jonno101 wrote:

You have a power meter so doesnt matter what setting your turbo is on. But you might as well be consistent doesnt do any harm. I have found doing FTP tests in big ring and high cadence helps keep a more constistant power, something to do with limiting dead spots in pedal stroke.
Ideally for 8 min test you want both to be pretty consistent otherwise it means you weren't pushing hard enough, or too little for one, so not going to be a great average. You get better at pacing yourself the more you do. But you should be pretty wiped out at the end.

I am using virtual power so the turbo setting is mapped against their graphs. It wasn't the best 8 minute test but then it is only my second one so am still not sure how to pace myself. The first really was far to easy and the second not far off max. I know I could have done the second one twice so have used that. I know it will not be 100% accurate but then nor would using the average of the two be, and nor would any of mine until I can pace myself better . My legs were certainly tired at the end but I could still breath easily.

Next time I will also increase the resistance a bit as I was in the highest gear and cadence around 95, I am not used to this and was bouncing too much, practice makes perfect I guess.

All in all though better than the first attempt (I blew up too quickly hence my hesitant second test) and I think a good enough base for the next 6 week training plan.

jgsi

faarn wrote:

jonno101 wrote:

You have a power meter so doesnt matter what setting your turbo is on. But you might as well be consistent doesnt do any harm. I have found doing FTP tests in big ring and high cadence helps keep a more constistant power, something to do with limiting dead spots in pedal stroke.
Ideally for 8 min test you want both to be pretty consistent otherwise it means you weren't pushing hard enough, or too little for one, so not going to be a great average. You get better at pacing yourself the more you do. But you should be pretty wiped out at the end.

I am using virtual power so the turbo setting is mapped against their graphs. It wasn't the best 8 minute test but then it is only my second one so am still not sure how to pace myself. The first really was far to easy and the second not far off max. I know I could have done the second one twice so have used that. I know it will not be 100% accurate but then nor would using the average of the two be, and nor would any of mine until I can pace myself better . My legs were certainly tired at the end but I could still breath easily.

Next time I will also increase the resistance a bit as I was in the highest gear and cadence around 95, I am not used to this and was bouncing too much, practice makes perfect I guess.

All in all though better than the first attempt (I blew up too quickly hence my hesitant second test) and I think a good enough base for the next 6 week training plan.

It does not matter if you are using the virtual power as such. You do need to keep that setup consistent however.
Same resistance setting on the turbo matched to the Trainer Road setting.
Using the same tyre and psi

From reading how you did the 8 minute tests, definitely I'd probably suggest that your base fitness could do with improvement.... probably needs more than a 6 week plan to really make an impact... it is a long haul to reach a goal in aerobic fitness but well worth the sacrifice in time.

The FTP testing is always an unpleasant experience - nature of the beast I''m afraid.
Even after 2 x 8 minutes you should be able to ride to an intensity and maintain it so that you really do have jelly legs and unfortunately NOT breathing easily at the end of it... that usually suggests to me that you 'blew up' and backed off.
Thats not a bad thing.it can happen to all of us.. something to aim for then.
If you really want to hurt yourself try riding to the Sufferfest Long Scream with Trainer Road -- it can be 30 minutes of hell if you have the intensity correct.... just a 10 mile timetrial in the summer months.