The official TrainerRoad thread

When drugs don't work: training and health tips!
whojanicanackerov
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Re: The official TrainerRoad thread

Postby whojanicanackerov » Tue Aug 07, 2012 18:29 pm

Well when I first ever did an FTP test it was roughly 170.1st Jan this year I`m nearly 40.I not bragging I`m just saying with work it will come better.
I used a cycling coach following a strict training plan.
The plan started with a turbo ride (FTP raising) Tuesday and Thursday, big road ride Saturday and recovery on Sunday.
Consistent training will deliver consistent results is what my coach tells me.
So do the 20 minute plan on trainer road.Or do a slightly modified one.
Tuesday and Thursday using rides from the 20 minute plan because these rides are designed to raise your FTP.
Still go out on the road with your friends and rip it up!!
Remember these FTP raising rides hurt like hell regardless of your FTP so your not on your own where pain is concerned.Just push through the pain using Music and be aggressive with your thoughts and imagination not giving in to the pain in your legs.
I will be checking your rides out on TR and I bet if your consistent you can hit 200 in 6 weeks.
How old are you?
I do hope I`m not coming across as a clever ar$e or a wanna be coach I`m just trying to share what having a Coach has done for me. :) I aint no Bradley Wiggins even though I do have the side burns haha. :oops:
P`s I left you a comment on your todays ride on TR :wink:

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Tue Aug 07, 2012 22:38 pm

I just had a look at my first Strava ride .. http://app.strava.com/rides/9451477

And compared it to my most recent .. http://app.strava.com/rides/16625877

I'm up about 25W for a 3hr ride in 11 weeks. I don't know how that would equate to my FTP .. You can also see that my short term power 1-5mins is up significantly. I'm currently at 2.5FTP/kg

But yeh, I'll have a look at the power building workouts. I'm 33 by the way. I'm actually not working at the moment due to redundancy, so I have a lot of time to train, I just need to try and balance it with rides with my friends. I also don't mind the free advice for the same reason. ;)
All the above is just advice .. you can do whatever the f*ck you wana do!
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whojanicanackerov
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Re: The official TrainerRoad thread

Postby whojanicanackerov » Wed Aug 08, 2012 06:55 am

I`ve checked your Strava and your certainly improving.
I`m also following you now On Strava.

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T.M.H.N.E.T
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Re: The official TrainerRoad thread

Postby T.M.H.N.E.T » Wed Aug 08, 2012 10:59 am

Just need Cad/Speed sensor and HRM to arrive! Love how small the Suunto Movestick is!

Image

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Dubcat
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Re: The official TrainerRoad thread

Postby Dubcat » Wed Aug 08, 2012 13:02 pm

Guys - bit of a silly question here but can i use TR on my mountain bike? I have a cheap ebay wheel with a trainer tyre which i use when mounting my MTB on my TACX turbo trainer.

If I train on my MTB will this have good benefits for when I ride a road bike? I don't want to put my road bike on the turbo trainer.

Thanks.
Dub.
2010 Specialized Rockhopper
2012 Bianchi Infinito
Strava: http://www.strava.com/athletes/amirkhan

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T.M.H.N.E.T
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Re: The official TrainerRoad thread

Postby T.M.H.N.E.T » Wed Aug 08, 2012 13:03 pm

As long as the tyre rolls smooth and you have minimum of ANT+ speed/cadence sensor then yes, the bike type really isn't relevant.

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Dubcat
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Re: The official TrainerRoad thread

Postby Dubcat » Wed Aug 08, 2012 13:12 pm

Thanks - it is the tacx tyre and definitely rolls smooth. Now I need to decide whether I buy the GSC10 + Garmin ANT+ stick or buy an edge500 bundle. I already have a forerunner 210 - I REALLY wish I had just got the 910XT now. Oh well.
2010 Specialized Rockhopper
2012 Bianchi Infinito
Strava: http://www.strava.com/athletes/amirkhan

whojanicanackerov
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Re: The official TrainerRoad thread

Postby whojanicanackerov » Wed Aug 08, 2012 13:25 pm

T.M.H.N.E.T wrote:Just need Cad/Speed sensor and HRM to arrive! Love how small the Suunto Movestick is!

Image


WOW don`t put that down you`ll lose it! So small compared to Garmin stick

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T.M.H.N.E.T
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Re: The official TrainerRoad thread

Postby T.M.H.N.E.T » Wed Aug 08, 2012 15:05 pm

whojanicanackerov wrote:
T.M.H.N.E.T wrote:Just need Cad/Speed sensor and HRM to arrive! Love how small the Suunto Movestick is!

Image


WOW don`t put that down you`ll lose it! So small compared to Garmin stick

I plugged it in and let the generic USB ANT+ drivers install. It's safer in a port than lying on my desk lol!

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Wed Aug 08, 2012 21:47 pm

Wow, that's a tiny USB stump. Mind out it doesnt disappear inside your computer!

I'll follow you too whojan, cheers.

My usual cycing buddy is heading to Switzerland for some high altitude training next Tuesday. The rest of his family seem to be under the impression that it's a holiday! But anyway .. I'm hoping desperately for some highly localised rain in my area for that week so I can do some structured training with TR, and see where I'm at.

Gona really push my buddy when he gets back on our 20 minute TT, and see how being in the Alps for a week helps him.
All the above is just advice .. you can do whatever the f*ck you wana do!
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whojanicanackerov
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Re: The official TrainerRoad thread

Postby whojanicanackerov » Thu Aug 09, 2012 06:48 am

Sounds like your buddy will be going well when he comes home with the high altitude stuff!!!
Work hard on TR while he`s away otherwise he will be dropping you LOL.
Yeah follow me on Strava.

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T.M.H.N.E.T
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Re: The official TrainerRoad thread

Postby T.M.H.N.E.T » Thu Aug 09, 2012 11:44 am

Hardwares arrived,test data to follow.


Fitted and functioning perfectly!

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Thu Aug 09, 2012 13:56 pm

T.M.H.N.E.T wrote:Hardwares arrived,test data to follow.


Fitted and functioning perfectly!


Cane it!
All the above is just advice .. you can do whatever the f*ck you wana do!
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danowat
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Re: The official TrainerRoad thread

Postby danowat » Thu Aug 09, 2012 14:12 pm

dw300 wrote:
whojanicanackerov wrote:Dw I have a Powertap and on Saturdays club run the TSS 369
Yesterday I trained on TR in the afternoon
Then at 5 30 went for a 80k bike ride up in them their hills!!
Yes my legs were sore before the evening ride but you'll be surprised what the body can withstand.
I read a post a while ago by sbezza on this forum about training with tired legs and how you can over come it and reap the rewards.
So when you think you done enough do about more Lol.
Even Graham Obree said something like that on the cycling show the other week.
Maybe you could find a tempo or sweets pot ride on TR for when you don't feel as strong??
Pain is tempory glory lasts for ever!!!!!
And who ever come up with that saying lied!!
It never stops !!!!


Excellent, this is exactly what I want to be hearing. I think the great thing about Strava and TR and the like is that you see exactly how little effort you are putting in compared to some people!

I know TSS capacity is going to vary slightly from person to person depending how long they've been riding, physical factors, age etc. But I'm slightly unclear as to why the TSS scores per week for the training plans seem pretty low. I know that plenty of people will get into the 200, 300 or 400s for one ride regularly, so I'd assume the training plans would have had higher TSS. I guess it's because most sessions are in the 1-2 hour range and not a 6+ hour weekend ramble?

Do you have any suggestions for training with a more powerful rider? My FTP is 172 .. i think that's reasonably accurate, but the guy I ride with mostly is around 230, he weighs about 30lbs more. I feel like I'm on the rivet just keeping up with him riding his sweetspot. I usually try and drag him into the hills as much as possible, even though his power to weight is still better, at least I can see him in the distance for longer!


TSS is a good indicator of just how far the power measurements are out, "people are regularly riding 400TSS"?, really, that's a HECK of a ride, my TSS for a 12hr TT is "only" 530TSS.
Remember that 100TSS is an hour at threshold (or FTP), so it's an hour pretty much as hard as you can.......
FTP isn't something you can guess, it is what it is, all this "virtual power" is just a random number generator.

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T.M.H.N.E.T
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Re: The official TrainerRoad thread

Postby T.M.H.N.E.T » Thu Aug 09, 2012 14:59 pm

dw300 wrote:
T.M.H.N.E.T wrote:Hardwares arrived,test data to follow.


Fitted and functioning perfectly!


Cane it!


http://www.trainerroad.com/cycling/rides/71958

No HRM yet but my average was 119 on my cateye :)



Trainer : Elite Volare Mag
Receiver : Suunto Movestick Mini
Desktop pc : 4yr old self build. 2.4quad core - 4gb - 1gb video
ANT+ Speed Cadence Sensor : Wahoo Fitness speed/cadence ( this one can actually be lengthened to provide cadence on recumbent bikes lol)
ANT+ HR Monitor : Garmin something, monitor is bundled with the Forerunner 405 but ANT+ still
Last edited by T.M.H.N.E.T on Thu Aug 09, 2012 16:58 pm, edited 2 times in total.

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JGSI
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Re: The official TrainerRoad thread

Postby JGSI » Thu Aug 09, 2012 15:20 pm

danowat wrote:TSS is a good indicator of just how far the power measurements are out, "people are regularly riding 400TSS"?, really, that's a HECK of a ride, my TSS for a 12hr TT is "only" 530TSS.
Remember that 100TSS is an hour at threshold (or FTP), so it's an hour pretty much as hard as you can.......
FTP isn't something you can guess, it is what it is, all this "virtual power" is just a random number generator.


I reckon my own tss scores , calibrated from using TR and this as well from Training Peaks
Image
are pretty spot on.
No way would I think about estimating even a race at tss levels you have pointed to.
My 75 miler in Staffs/Derby hils was only just over 200 I reckon.
People are probably going a bit daft with bigger tss values.

whojanicanackerov
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Re: The official TrainerRoad thread

Postby whojanicanackerov » Thu Aug 09, 2012 15:28 pm

Danowat
I don`t quite understand what your saying here about some people claiming 400 TSS rides.Some of the Saturday club runs I have done have a TSS of 450+ I use a power tap have a coach and can prove it through Trainingpeaks.
If I have misunderstood you then I APOLOGISE in advance LOL.
If I have`nt and your directing that claim at me then I bet you £1000!!
I can prove it!! 450+ TSS on club runs on some saturdays.

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Thu Aug 09, 2012 17:22 pm

danowat wrote:TSS is a good indicator of just how far the power measurements are out, "people are regularly riding 400TSS"?, really, that's a HECK of a ride, my TSS for a 12hr TT is "only" 530TSS.
Remember that 100TSS is an hour at threshold (or FTP), so it's an hour pretty much as hard as you can.......
FTP isn't something you can guess, it is what it is, all this "virtual power" is just a random number generator.


His powertap told him that his Sunday club ride was in the region of 370 .. he wasn't talking about TR. Plenty of Sunday rides are 4-6 hours broken into two halves going 80-85% FTP, I don't see why 400 would be so unattainable.

I can't imagine riding my bike for 12 hours .. i'd imagine it would be an fairly low intensity ride for the most part .. it's a huge economy drive. I presume it's done on a TT bike too, meaning you go faster with less power.
All the above is just advice .. you can do whatever the f*ck you wana do!
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danowat
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Re: The official TrainerRoad thread

Postby danowat » Thu Aug 09, 2012 18:02 pm

My point is, overated TSS is a good sign of incorrect FTP, two rides of 200TSS don't add up to a 400TSS ride :P

How long are these 450TSS rides?, as that is a 4.5hr ride at threshold, link to the ride?, I'd be interested to see it.

12hr TT was ridden at the top end of Z2, with the final 2hr's at the low end of Z3, as for faster with less power, power is what it is, I'd have ridden the exact same power if I were on a road bike.

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Thu Aug 09, 2012 19:07 pm

Has anyone using trainer road that has a powermeter ridden using virtual power on TR and power on their bike computer to check the difference simultaneously?
All the above is just advice .. you can do whatever the f*ck you wana do!
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