The official TrainerRoad thread
Comments
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How do you do the "sprintervals" on TR?
I did a workout today with sets of 15s on / 15s off. It seems I'm either going to use up my needed rest time cranking it up to get up to sprint power, or I'm going to have to go way over the target power to get the average.
The other thing is gear changes. 15 seconds to change down to something you can spin in and then back to something you can sprint in is a bit of challenge - especially when you are dying...
Just wondered if there was a preferred method?0 -
CptKernow wrote:How do you do the "sprintervals" on TR?
I did a workout today with sets of 15s on / 15s off. It seems I'm either going to use up my needed rest time cranking it up to get up to sprint power, or I'm going to have to go way over the target power to get the average.
The other thing is gear changes. 15 seconds to change down to something you can spin in and then back to something you can sprint in is a bit of challenge - especially when you are dying...
Just wondered if there was a preferred method?
Knock the 'Power Smoothing' off in the TR app, then your power will react immediately as best as.0 -
For sessions like Sufferfest Violator use a sprint gear, you dont have time to change .. make sure your bike is clamped well enough to take the force you'll apply spinning up a heavy gear.CptKernow wrote:JGSI wrote:Knock the 'Power Smoothing' off in the TR app, then your power will react immediately as best as.
Thanks, I'll give it a look.
How about the gear changes?0 -
JGSI wrote:For sessions like Sufferfest Violator use a sprint gear, you dont have time to change .. make sure your bike is clamped well enough to take the force you'll apply spinning up a heavy gear.
Yep. Figure I'll do that.
I'm sure it says to keep the cadence up between efforts, but then you spend the recovery period fiddling with gears...0 -
I've just finished the 6 week Sweet Spot Base Low part I and done the 8 minute FTP test at the start of part II.
My FTP is up from 213 to 221 (3.75% uplift). I'm not sure if that's good, bad or indifferent, but I'm pleased with the training and my progress.
I definitely feel stronger out on the bike and I'm looking forward to the spring, where I'm confident I'll be faster over my club 10 mile TT and sprint and Olympic Triathlon distance.0 -
I reckon I went from 200 to 260W on the 12 week Mid Level 40km TT plan last year.
I'm back on it again now - its a hard workout but you do feel the benefit.0 -
Where is the best place to start with TR after doing the FTP?
Being unfit are there some 'easy' ones to get me going and progress from there as I don't want to go too nuts and either do myself in your even demoralise myself to the point of giving up all together.0 -
I'd look at the plans and see which matches your level of commitment and goals.
Its much easier to commit to a plan than just pick and choose sessions as you fancy it. Plus you know its all been put together carefully to get you to improve.
As its based on your current fitness anyway - you wont find any of their suggested sessions unmanageable - well not unless you choose a mad one anyway.
PS - there are NO shortcuts. ;-)0 -
cougie wrote:I reckon I went from 200 to 260W on the 12 week Mid Level 40km TT plan last year.
I'm back on it again now - its a hard workout but you do feel the benefit.
That's good going, did you do an FTP test before you started? Was 200 representative of your FTP at the start?0 -
LOL. I'm aware there aren't any shortcuts but was concerned about not picking a session that was beyond me and becoming disillusioned and giving up. I wondered if anybody were able to recommend some obviously 'easy' or less hard sessions to get me going and I could then take it from there. For example, what is the criteria for choosing a particular named session? Time of session, distance etc? Hoping for a fairly flat one, if that makes sense, to get started with. There are so many to choose from.cougie wrote:I'd look at the plans and see which matches your level of commitment and goals.
Its much easier to commit to a plan than just pick and choose sessions as you fancy it. Plus you know its all been put together carefully to get you to improve.
As its based on your current fitness anyway - you wont find any of their suggested sessions unmanageable - well not unless you choose a mad one anyway.
PS - there are NO shortcuts. ;-)0 -
shortcuts wrote:LOL. I'm aware there aren't any shortcuts but was concerned about not picking a session that was beyond me and becoming disillusioned and giving up. I wondered if anybody were able to recommend some obviously 'easy' or less hard sessions to get me going and I could then take it from there. For example, what is the criteria for choosing a particular named session? Time of session, distance etc? Hoping for a fairly flat one, if that makes sense, to get started with. There are so many to choose from.
The result of your FTP test will ensure that the training is challenging, but not too easy/hard. You can always crank up or dial down the intensity during the ride.
Have a look at the Traditional Base Low I and move through II and III in turn. It'll give you the structure of regular, planned sessions which may help with scheduling and motivation, I know it does for me.0 -
Thank you. Just the sort of advice I was hoping for. Much appreciated.LeighM wrote:shortcuts wrote:LOL. I'm aware there aren't any shortcuts but was concerned about not picking a session that was beyond me and becoming disillusioned and giving up. I wondered if anybody were able to recommend some obviously 'easy' or less hard sessions to get me going and I could then take it from there. For example, what is the criteria for choosing a particular named session? Time of session, distance etc? Hoping for a fairly flat one, if that makes sense, to get started with. There are so many to choose from.
The result of your FTP test will ensure that the training is challenging, but not too easy/hard. You can always crank up or dial down the intensity during the ride.
Have a look at the Traditional Base Low I and move through II and III in turn. It'll give you the structure of regular, planned sessions which may help with scheduling and motivation, I know it does for me.
EDIT: Except I can't seem to find Traditional Base Low in the list.0 -
Are you looking in the app or on the website? If you're using the desktop app, make sure you're on the "Workouts" tab, then click "Plans" on the filters, and scroll all the way to the bottom and you'll see Traditional Base Low Volume I, II, and III.
-Trevor from TrainerRoad0 -
Yes, a Traditional Base Low is the name of the plan, not the workout. Look for the plan then you'll see it gives three workouts per week. Print it out and tick off the workouts as you do them. Each workout is individually named.
MarkPBoardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!0 -
I am on the ipad/iphone app.TrevorDeRuise wrote:Are you looking in the app or on the website? If you're using the desktop app, make sure you're on the "Workouts" tab, then click "Plans" on the filters, and scroll all the way to the bottom and you'll see Traditional Base Low Volume I, II, and III.
-Trevor from TrainerRoad
On 'workouts' tab.
There is nothing called 'plans' in the filters.
In filters I have the following options:
Name (A-Z Z-A)
Date
Duration
Intensity
TSS
No mention of plans anywhere and no sign of Traditional Base Low Volume.
EDIT:
Looking on an old laptop which I do not want to use for TR as the battery is knacked and runs out too quickly I can see now what you mean by finding this via 'filters'. However it appears that the ipad/iphone app does not have the same manner of working and no 'filters'. So I guess the only solution is to write down the names of the workout (i.e. Whorl) on a piece of paper and locate that by that method because there appears no option of filters > plans as you have described on the iphone/ipad TR app. If I am wrong I am happy to be corrected but please explain how as though you are speaking to a techno muppet. Because that is exactly what you are doing. I am a techno muppet lol.
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Sounds like some new plans are on the way...
http://blog.trainerroad.com/long-road-leadville/
Looks like they may be good for people (like me) training for the likes of the Marmotte next summer0 -
MarkP80 wrote:Yes, a Traditional Base Low is the name of the plan, not the workout. Look for the plan then you'll see it gives three workouts per week. Print it out and tick off the workouts as you do them. Each workout is individually named.
MarkP
For the information of those about to or who have recently downloaded the ios app to iphone or ipad and are looking for the 'plans'. Don't as they don't exist. After a lot of head scratching following very well intended advice from two kind members and thinking I was going mad I emailed TR support for detailed instructions. They got back to me very quickly (thanks' TR) explaining that the full menus are planned to be added to the ios app sometime in the future and suggested a work around. TR reply pasted below for information.
"You're searching correctly. We just don't have our Plans section in the iOS app currently, but you can still find the workouts for each day of your plan. We will be adding the Plans section into the app a future release, and are currently working to improve our entire Training Plans system to make them easier and more effective for our users. So keep an eye out for that!
For the time being, you can refer to the website for your plan calendar and find the workout you're supposed to do for each day in the app by searching for the workout's name such as "8 Minute Test" or "Hawk Mountain".
I hope this is helpful and saves others the head scratching frustration 0 -
Just had my first session on TrainerRoad - attempted the 8 minute test - but kinda ballsed it up...
Before I started, I measured the wheel circumference, as I am doing this on a hardtail MTB with a Tacx trainer tyre on. But then forgot to enter it into the software. Got about 3 minutes into the first 8 minute time trial and then remembered! So I stopped. Entered the value in the software and thought I would give it another go - bit of a mistake, I got into the first spike and then thought maybe this isn't such a good idea - so gave up and will try again tomorrow. Bit gutted I messed it up so early, but I got a good sweat on just doing that, so no big loss.
Would you suggest the Traditional Base Low Volume I or the Sweet Spot Low Volume I would be the best starting point for someone who is relatively un-fit and wanting to improve fitness and lose weight with a view to possibly entering a sportive next year?0 -
Yeah, I perhaps wasn't clear with what I meant. I tend not to use the new plan filter facility in the PC app, I just go to the website and print out the plan from there - it has a printer-friendly option. Then I just search for the workout from within the programme itself when i use it, without using the filters.shortcuts wrote:MarkP80 wrote:Yes, a Traditional Base Low is the name of the plan, not the workout. Look for the plan then you'll see it gives three workouts per week. Print it out and tick off the workouts as you do them. Each workout is individually named.
MarkP
"You're searching correctly. We just don't have our Plans section in the iOS app currently, but you can still find the workouts for each day of your plan.
For the time being, you can refer to the website for your plan calendar and find the workout you're supposed to do for each day in the app by searching for the workout's name such as "8 Minute Test" or "Hawk Mountain".
I hope this is helpful and saves others the head scratching frustration
I like to have a piece of paper with the plan clearly laid out on a schedule, so I can just tick them off - I'm old fashioned like that!
Cheers,
MarkPBoardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!0 -
^^ ^^ 0
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Excellent idea and I understand. What I don't understand however is where to find the printer friendly plans/workouts you refer to.MarkP80 wrote:
Yeah, I perhaps wasn't clear with what I meant. I tend not to use the new plan filter facility in the PC app, I just go to the website and print out the plan from there - it has a printer-friendly option. Then I just search for the workout from within the programme itself when i use it, without using the filters.shortcuts wrote:MarkP80 wrote:Yes, a Traditional Base Low is the name of the plan, not the workout. Look for the plan then you'll see it gives three workouts per week. Print it out and tick off the workouts as you do them. Each workout is individually named.
MarkP
"You're searching correctly. We just don't have our Plans section in the iOS app currently, but you can still find the workouts for each day of your plan.
For the time being, you can refer to the website for your plan calendar and find the workout you're supposed to do for each day in the app by searching for the workout's name such as "8 Minute Test" or "Hawk Mountain".
I hope this is helpful and saves others the head scratching frustration
I like to have a piece of paper with the plan clearly laid out on a schedule, so I can just tick them off - I'm old fashioned like that!
Cheers,
MarkP0 -
Currently just started working through the Sweet Spot plan 1 - low volume. Couple of questions.
How do you fit the programmes in around your normal riding?
I am just following them on after my usual rides, rather than sticking to the days religiously. So if the programme states that you should be doing a session on a Sunday, but I am out riding, I'll then probably do it the next day or the day after, and pick it up from there until it next needs adjusting
But I was wondering if this reduces the effectiveness of the plan?
Cheers.0 -
Smithster wrote:Currently just started working through the Sweet Spot plan 1 - low volume. Couple of questions.
How do you fit the programmes in around your normal riding?
I am just following them on after my usual rides, rather than sticking to the days religiously. So if the programme states that you should be doing a session on a Sunday, but I am out riding, I'll then probably do it the next day or the day after, and pick it up from there until it next needs adjusting
But I was wondering if this reduces the effectiveness of the plan?
Cheers.
I try to stick the the plan days, as it works around my run and swim training. However, for the past few weeks I've been going out on the Saturday club rides (80-90km) and doing the 90 minute "Saturday" sessions on a Sunday morning.
I do worry a little that I'm not at my freshest, but I didn't feel like I struggled with the SS Low I sessions after a ride the day before.
However, this week I did the first 90 minute Low II session, 5 x 10:00 @ 95-99% FTP, and by the last interval I'd had enough. I can't say for certain though if that was just general fatigue or whether Saturday's ride contributed excessively.0 -
I just had a quick look - all I did was right clicked anywhere on the plan and selected Print - the plan then pops up in a printer-friendly format on the Print Dialog page, pre-selected at print-to-pdf. Windows 7 but I don't know of that makes a difference. It comes out as two pages and includes the descriptive narrative for each week.shortcuts wrote:
Excellent idea and I understand. What I don't understand however is where to find the printer friendly plans/workouts you refer to.MarkP80 wrote:I like to have a piece of paper with the plan clearly laid out on a schedule, so I can just tick them off - I'm old fashioned like that!
Cheers,
MarkP
HTH,
MarkPBoardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!0 -
The Traditional Base Low Vol I plan seems to have fairly low intensity rides, which are described as being for developing an aerobic base.gcwebbyuk wrote:Would you suggest the Traditional Base Low Volume I or the Sweet Spot Low Volume I would be the best starting point for someone who is relatively un-fit and wanting to improve fitness and lose weight with a view to possibly entering a sportive next year?
The Sweetspot Low Vol rides have more intense intervals in them, and I've found them more difficult than the Traditional workouts.
If you're relatively unfit, then you might find the Traditional plan useful. While the workouts are low intensity, they are continuous, with no rests, and that could well be what you need to start off with.
Once you've got a succesful FTP test under your belt, I'd suggest you give that Traditional plan a go for a couple off weeks. If you're finding it too easy, or want a bit more of a challenge (maybe you're aerobic base is better than you think), then you could switch over to the Sweetspot plan.
FWIW, I've been following Sweetspot, and often do a workout from the Traditional plan on the free days if I get chance.
Cheers,
MarkPBoardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!0 -
MarkP80 wrote:
The Traditional Base Low Vol I plan seems to have fairly low intensity rides, which are described as being for developing an aerobic base.gcwebbyuk wrote:Would you suggest the Traditional Base Low Volume I or the Sweet Spot Low Volume I would be the best starting point for someone who is relatively un-fit and wanting to improve fitness and lose weight with a view to possibly entering a sportive next year?
The Sweetspot Low Vol rides have more intense intervals in them, and I've found them more difficult than the Traditional workouts.
If you're relatively unfit, then you might find the Traditional plan useful. While the workouts are low intensity, they are continuous, with no rests, and that could well be what you need to start off with.
Once you've got a succesful FTP test under your belt, I'd suggest you give that Traditional plan a go for a couple off weeks. If you're finding it too easy, or want a bit more of a challenge (maybe you're aerobic base is better than you think), then you could switch over to the Sweetspot plan.
FWIW, I've been following Sweetspot, and often do a workout from the Traditional plan on the free days if I get chance.
Cheers,
MarkP
I managed to get an FTP test in on Sunday, with a rather poor result of 83! Went down to the garage to try the Whorl ride, and found it extremely easy. I have a knee problem, where my knee cap doesn't track and clicks when doing low resistance pedalling - it goes away when I am pushing harder. I found this easy pedalling (my target power was about 40/50 based on my abysmal FTP) to make it click each revolution, so not ideal.
While riding though, I remembered that the resistance adjuster for the Booster had moved since I last used it, and so decided to stop and check it out. As you set the resistance level and leave it, I had decided to not mount it to the bars, and had left it on the floor. I realised that just slightly moving it was enough to knock it up to the next power setting, so on Sunday I had TrainerRoad set as if it was in setting 2, but in fact it was in setting 3.
So I decided to mount it to the bars, and do yet another FTP test! This time I managed an FTP of 117 - so slightly better, but still bad - I have a lot of work to do!
Moral of the story is, check everything before starting a test, and don't do like I did and rush into it just like I did.
I will try the Mount Field workout from the Sweet Spot plan on Thursday and see how that goes.0 -
Hi Mark,MarkP80 wrote:
I just had a quick look - all I did was right clicked anywhere on the plan and selected Print - the plan then pops up in a printer-friendly format on the Print Dialog page, pre-selected at print-to-pdf. Windows 7 but I don't know of that makes a difference. It comes out as two pages and includes the descriptive narrative for each week.shortcuts wrote:
Excellent idea and I understand. What I don't understand however is where to find the printer friendly plans/workouts you refer to.MarkP80 wrote:I like to have a piece of paper with the plan clearly laid out on a schedule, so I can just tick them off - I'm old fashioned like that!
Cheers,
MarkP
HTH,
MarkP
Thanks' for the advice. I really appreciate it. However I am a total muppet and cannot find the plan with description narrative that you refer to.0 -
LeighM wrote:
I do worry a little that I'm not at my freshest, but I didn't feel like I struggled with the SS Low I sessions after a ride the day before.
That's probably what my concerns are. Whether I am doing a session the day before a ride, or after, and whether fatigue reduces the effectiveness of the other.
I think I'll just do like you are doing and slot in the sessions where practical, take rest as my body suggests, and see if there is any increase in my FTP at the end. Whether the plan takes me 6 weeks or 9, I'll try and not worry to much, one can only fit in what's practical
Cheers0
