The official TrainerRoad thread

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  • AK_jnr
    AK_jnr Posts: 717
    How do you know what psi to use in the first place?
  • Gixermark
    Gixermark Posts: 68
    what is the benefit of using the power smoothing feature ?
  • jgsi
    jgsi Posts: 5,062
    Gixermark wrote:
    what is the benefit of using the power smoothing feature ?
    Good question... a neater line for the OCD types.
    Personally dont use it with my power meter going. At the end of the ride/ training session or whatver I will get Normalised Power off Training Peaks
  • Gixermark
    Gixermark Posts: 68
    ok... is worth doing for those of us using virtual power ?
  • jgsi
    jgsi Posts: 5,062
    The choice is yours.. but only proviso is... for short intervals 20 seconds for example, have it switched to None, otherwise it wont respond quick enough.
  • Bar Shaker
    Bar Shaker Posts: 2,313
    MackanG wrote:
    What circumference is your tire, and what setting do you have in TR? Increase this value and you get higher power readings in TR.

    I have the circumference as 2051mm.

    The tyre is a 26" x 1.6 Conti Sport Contact.

    Do I have that right?
    Boardman Elite SLR 9.2S
    Boardman FS Pro
  • AK_jnr
    AK_jnr Posts: 717
    First workout earlier. What a brilliant tool. Dont know why I havent joined up before!

    Broke the Scaphoid in both wrists on saturday so the turbo (with tri bars to lean on) is going to get a good workout in the next 6 weeks

    https://www.strava.com/activities/247365573
  • cerv50
    cerv50 Posts: 272
    Question regarding training pattern following the ToS if you don't mind...

    Prior to ToS starting over the last 8 weeks according to my TR career I have averaged a TSS of 122, this is 2 to 3 sessions per week and going out for a ride weather permitting at weekends. Last weeks TSS was 305 and this week to date is 328 with still a recovery ride to do tomorrow before the final stages on Saturday and Sunday. This is going to take me way over the 400 marker and possibly even the 500 line. My question is how do you train after completing a schedule like this?

    I am aware everyone is different but now I have got to this fitness level it would be great to keep it here and increase it over the next few months putting me in a good position for the Summer months. I would like to be able to keep my fitness till at least the end of June, so should I back off after the ToS for a few weeks to let my body recuperate or keep the pressure on?

    Any ideas or your experiences would be greatly appreciated
  • cougie
    cougie Posts: 22,512
    Dunno but I came down with a bug after the last TOS. Fitting it all in and some proper riding left me vulnerable I think.

    I'd take a couple of rest days and you could either maintain fitness by doing say 2 sufferfest a week or looking at a training plan on TR.

    Good luck with the tour !
  • AK_jnr
    AK_jnr Posts: 717
    edited January 2015
    Another question. I did my FTP test which gave me a figure which I can work off with all being consistent. I did the ahem, cocksomething workout today which was a sort of tabata but less intense. Working from my FTP, the number to hit during the recovery periods was so low it barely felt like I was doing anything. Coming from working off HR is that something I am going to have to get used to?
  • jgsi
    jgsi Posts: 5,062
    Thats why they are called 'work' and 'recovery' intervals. recovery has no other 'target' apart from preparing for the next work phase.
  • johnnybike
    johnnybike Posts: 75
    Cerv50

    Also doing ToS and 'enjoying' it - well the FB group is very good and motivational and it will be nice to finish

    I am going to do a FTP test a few days later. Not sure if I will see an improvement or not.

    I am also going to repeat the 8 new Sufferfest sessions I have will have done during the Tour and seeing if I can improve on them whilst feeling slightly fresher than the first time .
  • cerv50
    cerv50 Posts: 272
    johnnybike wrote:
    Cerv50

    Also doing ToS and 'enjoying' it - well the FB group is very good and motivational and it will be nice to finish

    I am going to do a FTP test a few days later. Not sure if I will see an improvement or not.

    I am also going to repeat the 8 new Sufferfest sessions I have will have done during the Tour and seeing if I can improve on them whilst feeling slightly fresher than the first time .

    After the 8 days of California last year my FTP went down and no matter what I did it would not go back up. I did make massive improvements in my cycling ability though and increased my average pace on a 53 mile ride to over 20mph which I was well pleased with.
  • jgsi
    jgsi Posts: 5,062
    If you leave the test 7 to 10 days you might be suprisingly surprised. Dont switch off in between time - maintanance block.
  • andy37
    andy37 Posts: 120
    Ok so here goes my 1st post on the TR thread. I bought a turbo back in September to use over the winter specifically with TR to bring me onto the next level in 2015 however with the mild(ish) winter and picking up MTBing again ive never used either. Ive entered the Etape du Dales on May 17th as well as other sportives of similar scale but this is the one i need to focus on as its the 1st in the year. I dont have a power meter just HR and cadence and im wondering if TR can help me much in the 3 mnths i have before my season starts? I do an average of 100 miles a week Road mainly 12 miles each way commute and roughly 20 miles of MTB a week over 2 rides ive just started upping the road miles but realise that my legs are suffering after doing a 40m ride with 2500ft of climbing in although i know as the weather improves my MTB miles decrease and my road miles get to more like 200 a week. The thing is i really want to get the endurance up and climbing back to better than it was last summer.

    Without signing into TR you cant really see what the program is like so just after advise really.

    Thanks in advance,
    Andy
  • jgsi
    jgsi Posts: 5,062
    andy37 wrote:
    Ok so here goes my 1st post on the TR thread. I bought a turbo back in September to use over the winter specifically with TR to bring me onto the next level in 2015 however with the mild(ish) winter and picking up MTBing again ive never used either. Ive entered the Etape du Dales on May 17th as well as other sportives of similar scale but this is the one i need to focus on as its the 1st in the year. I dont have a power meter just HR and cadence and im wondering if TR can help me much in the 3 mnths i have before my season starts? I do an average of 100 miles a week Road mainly 12 miles each way commute and roughly 20 miles of MTB a week over 2 rides ive just started upping the road miles but realise that my legs are suffering after doing a 40m ride with 2500ft of climbing in although i know as the weather improves my MTB miles decrease and my road miles get to more like 200 a week. The thing is i really want to get the endurance up and climbing back to better than it was last summer.

    Without signing into TR you cant really see what the program is like so just after advise really.

    Thanks in advance,
    Andy

    I know this question comes up time and time again on training forums.
    More consistency. maybe more focussed effort.. that is all TR (and other systems) does for people.. there is no magic bullet. You can do an effective training program fully on the road but TR is an enabler for those who prefer to train indoors under controllable conditions.
    I would fully endorse it but you asking if it going to get you quickers for longers...?
    That is all on your shoulders.
  • johnnybike
    johnnybike Posts: 75
    edited February 2015
    I hhave to say that I think TR is absolutely fantastic and through January when I would not have gone out that much in poor conditions I have done 450 miles on the turbo. I have just completed ToS which increased the volume slightly but I was targeting 100 m/w anyway.

    TR gives me focus and a target to keep to. The plans are well designed and I am sure would give improvements if followed well. What I have picked up on is pedalling technique. I can now see the difference in power output and cadence when I pedal better and I think I will take that out onto the road with me.

    I have bought about 6 Sufferfest videos and I wil continue to do those even through the better weather - either as extra one hour sessions or days when I cannot fit an outside ride in.

    If you are looking to do any sort of speed work then that is much easier and more repeatable and measurable using TR than on a road or hill.
  • pipipi
    pipipi Posts: 332
    I completely agree with the last post that TR gives me much more focus on actual numbers. I used to spin at the gym but never really knew if I was going hard, how does this week's effort compare to last time? Using TR I can make an actual comparison because I am getting feedback all the time.


    Just wondering if anyone had advice on plans. I am hoping to complete several sportives this year that have some big hills (one is in Wales) and just wondering if anyone had done a plan and could recommend one ?
    Thanks in advance!
    Giant TCR2 and lovin it!
    http://www.trainerroad.com/career/pipipi
  • cougie
    cougie Posts: 22,512
    andy37 wrote:
    Ok so here goes my 1st post on the TR thread. I bought a turbo back in September to use over the winter specifically with TR to bring me onto the next level in 2015 however with the mild(ish) winter and picking up MTBing again ive never used either. Ive entered the Etape du Dales on May 17th as well as other sportives of similar scale but this is the one i need to focus on as its the 1st in the year. I dont have a power meter just HR and cadence and im wondering if TR can help me much in the 3 mnths i have before my season starts? I do an average of 100 miles a week Road mainly 12 miles each way commute and roughly 20 miles of MTB a week over 2 rides ive just started upping the road miles but realise that my legs are suffering after doing a 40m ride with 2500ft of climbing in although i know as the weather improves my MTB miles decrease and my road miles get to more like 200 a week. The thing is i really want to get the endurance up and climbing back to better than it was last summer.

    Without signing into TR you cant really see what the program is like so just after advise really.

    Thanks in advance,
    Andy

    You have 12 weeks - you'd definitely see an improvement in your power if you use Trainerroad. When you're riding and commuting - it all sounds a bit hit and miss. WIth TR each session has a plan and targets to hit.

    You have a 30 day money back guarantee anyway -

    "We offer a 30 day no questions asked money back guarantee. If you get sick, injured or just plain don't like us we will give you your $10 back. This is for new accounts only and does not apply to people re-subscribing after suspending their account. This guarantee DOES apply to all beta users for the first 30 days after they sign up with a credit card.

    Cancel after 30 days and you won't be charged again. Once you cancel your account, future payments to TrainerRoad will stop. We do not offer partial month refunds. For example, if you are billed the first of every month and cancel on the 15th you will not receive a partial month refund."
  • johnnybike
    johnnybike Posts: 75
    pipipi wrote:
    Just wondering if anyone had advice on plans. I am hoping to complete several sportives this year that have some big hills (one is in Wales) and just wondering if anyone had done a plan and could recommend one ?
    Thanks in advance!

    There is a new century plan with various leves based on how much time you have per week. I also think the time trial plan would be very helpful. I am thinking of doing that next
  • pipipi
    pipipi Posts: 332
    Thanks jonnybike.

    I think I will give the SweetSpot base one a go. I like the idea of the Century but I don't have the time spare. Either that or I need a different job!
    Giant TCR2 and lovin it!
    http://www.trainerroad.com/career/pipipi
  • Eebijeebi
    Eebijeebi Posts: 91
    Been using TR since the new year and love it and the improvements I'm making.
    The thing is that I can't actually imagine being able to do a whole hour at my FTP. Am I right that that in theory I should be able to do that? I'd give it a try but it smacks of incredible agonies!
  • jgsi
    jgsi Posts: 5,062
    Eebijeebi wrote:
    Been using TR since the new year and love it and the improvements I'm making.
    The thing is that I can't actually imagine being able to do a whole hour at my FTP. Am I right that that in theory I should be able to do that? I'd give it a try but it smacks of incredible agonies!

    Yes, it would hurt.
    Realistically, doing a 25 TT is the best of proving to yourself of your threshold. The power of a pinned number.
    Not forgetting though that the magical FTP changes from day to day depending on other factors that affect you.
  • Dodger747
    Dodger747 Posts: 305
    Latest effort at the 8 minute FTP test [not the most consistent effort ever]..

    http://www.trainerroad.com/cycling/rides/1652803

    Pleased with the 11% increase in 6 weeks :D
    VO2 Max - 79 ml/kg/min
    W/kg - 4.9
  • danridesbikes
    danridesbikes Posts: 170
    they are not very smooth efforts, cadence is also quite high/choppy
  • Dodger747
    Dodger747 Posts: 305
    Yeah I stood up for sections of the last segment and I agree pacing could have been a lot better.
    VO2 Max - 79 ml/kg/min
    W/kg - 4.9
  • danridesbikes
    danridesbikes Posts: 170
    why the constant decline on the first one?

    id retake the test, a lot of the "gains" people post are due to learning how to test better,
  • jgsi
    jgsi Posts: 5,062
    danridesbikes wrote:
    why the constant decline on the first one?

    id retake the test, a lot of the "gains" people post are due to learning how to test better,

    pish... spoil sport ;-)
  • gcwebbyuk
    gcwebbyuk Posts: 1,926
    I need to do another FTP test before starting the Traditional Base Low Volume II. Is it worth trying the 20 minute test rather than the 8? I understand the 20 minute gives a better idea of LTHR, whereas the 8 minute is only really for FTP.

    Also, it suggests raising the front wheel to match the kind of hill gradients you are likely to encounter. Most of the hills near me are around 6-8%. What sort of heigh should I aim to raise the front wheel by to mimic this kind of gradient?
    StumpJumper HT

    Canyon Endurace CF8.0

    TrainerRoad Career

    Strava
  • shazzz
    shazzz Posts: 1,077
    JGSI wrote:
    Eebijeebi wrote:
    Been using TR since the new year and love it and the improvements I'm making.
    The thing is that I can't actually imagine being able to do a whole hour at my FTP. Am I right that that in theory I should be able to do that? I'd give it a try but it smacks of incredible agonies!

    Yes, it would hurt.
    Realistically, doing a 25 TT is the best of proving to yourself of your threshold. The power of a pinned number.
    Not forgetting though that the magical FTP changes from day to day depending on other factors that affect you.

    Try doing a workout like Leconte - this gives you 6x10 minute threshold intervals in the space of 75 minutes (with 15 mins of warm up / cool down either side). When I did it, I aimed to get the average power for each 10 min interval at or slightly above my FTP. This was hard but really quite doable and seems a good cross check that my FTP is in the right ball park.

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