dw300 wrote:Ha, yeh, I just did my first TR ride ..
I went out about 1930 for a ride, and punctured after 16 miles, less than 5 mins walk from home, so I just walked it in. Then I watched a bit of the Olympics and jumped on the trainer after I'd changed my tube.
I did the '20 Minute Test' at about midnight. I guessed my FTP to be about 170 (lol, yes I'm a lightweight) based on Strava's estimation for on the road TT efforts, but put in 160 as I was feeling lazy and didn't want to hurt too much. I also figured it didn't really matter at this point since the test is for calculation FTP anyway.
Jumped on, did the first half hour and thought it felt about right, maybe a little easy. It was looking for me to sustain 170W for the 20 mins, but I tried to hold it around 190 to start with and gradually let it slide. Averaged 182W for the 20 mins.
A few thoughts went through my head during the test ..
1. Half way through the 20 minute part i had a pain right in my left knee cap. I've had it before once or twice, but as long as it doesn't get too sore I just work through it, which I did.
2. I had another pain in a tendon behind my right knee. I've had that a lot too, usually when I don't get a break from pedalling for a long time. Probably just a bit of tendinitis.
2b. My HR didn't go above 170. My max is about 185-188, and I can sustain 180+ on the road for a number of minutes. But on the trainer I just couldn't push it harder, not because of heart or lung limitations, but because my legs hurt.
3. I'm going to turn the 'pedal to start' function off so that I can take breaks from pedalling during the rest periods, if I start to hurt.
4. My ar$e really hurt!
Soooo .. even though I do about 90 miles a week, plus a couple of light trainer sessions, I was completely unprepared for a tough trainer session. But being able to stand up or stop pedalling should see those ache's and pains right.
But I think this has highlighted a weakness. I get by by spinning everywhere. When I'm out and there's a headwind I simply slow down if I'm solo. I wheelsuck if I'm in a group! I like putting my effort in on climbs instead. Riding the trainer in that big a gear feels like riding into a stiff headwind .. feels more a strain on my legs than my fitness.
Has avoiding pushing the big gears been to my detriment? I am getting faster, but am I limiting my progress? I usually avoid it to reduce recovery times so I can get out more.
Is there a difference between generating x amount of power spinning up a steep climb, compared to churning along on the flat? I know that some people say that that big gear training is useless, and you'll go further by spinning. But I'm having second thoughts.
PS. I'm dw300 on TR.
Advice would be,Start at eliminating riding pain getting your bike fit spot on.
You may have already done all this but maybe you could rework things again.
Make sure cleats on shoes have the balls of your feet central to peddle axle.
Feel your kneecap and just below it on the outer side of the knee cap is a bone that sticks out slightly take a piece of string with a weight on the bottom and their should be a straight line from that bone to the pedal axle.
Get someone else to check it whilst your sat properly on your bike.
This should then rule out knee pains.
Your right about sitting at the back of the pack on club runs on the flat get up front and do some work into the wind.It will make you strong!!
Big gear work will make your legs stronger.If you keep training the same way then you will keep with the same results you need to mix things up to get stronger.
I strongly recommend the 20 minute power accelerator plan on TR... if you follow it to the T you will progress to the next level.
I`m PendlePunisher on TR