The official TrainerRoad thread

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

Postby JGSI » Sat Aug 11, 2012 12:31 pm

You can do this already.
There is an up and down arrow on the TR applet to increase or reduce by whatever % , the target power.
I use when I want to use a good workout but have it at recovery level of if you reference this ride,
http://www.trainerroad.com/cycling/rides/70854
I had to drop it for the 2nd half, and still I couldnt cope too well!

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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 » Sat Aug 11, 2012 14:09 pm

JGSI wrote:You can do this already.
There is an up and down arrow on the TR applet to increase or reduce by whatever % , the target power.
I use when I want to use a good workout but have it at recovery level of if you reference this ride,
http://www.trainerroad.com/cycling/rides/70854
I had to drop it for the 2nd half, and still I couldnt cope too well!

Yes, and you have to increase/decrease this each time you load a workout. Loading a default set % would be handy

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JGSI
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Re: The official TrainerRoad thread

Postby JGSI » Sat Aug 11, 2012 15:03 pm

Are you finding the workouts too easy?
Maybe underestimating FTP...
I have come off a hard season racing but consider mine at 260 , in need of improving significantly, but as I only now have 2 races left , I am biding my time and making improvements over a longer phase for 2013... but I want to see it nudging 300 for the start of next season.

So, unless I specifically choose a recovery ride, then each of the workouts has been on the button for intensity... even HellHath which has a disclaimer for probably needing a bucket to get thru it.

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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 » Sat Aug 11, 2012 15:06 pm

JGSI wrote:Are you finding the workouts too easy?
Maybe underestimating FTP...
I have come off a hard season racing but consider mine at 260 , in need of improving significantly, but as I only now have 2 races left , I am biding my time and making improvements over a longer phase for 2013... but I want to see it nudging 300 for the start of next season.

So, unless I specifically choose a recovery ride, then each of the workouts has been on the button for intensity... even HellHath which has a disclaimer for probably needing a bucket to get thru it.
Honestly I can't say either way,just happened to notice it reset to 100% each time I loaded a workout.

Maybe I'm just lazy :lol:

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JGSI
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Re: The official TrainerRoad thread

Postby JGSI » Sat Aug 11, 2012 15:39 pm

No, it's me thats been lazy and thus that's why TR is such a bonus to actually train the right way for the first time with all the bloomin guesswork out of the equation...

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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 » Sat Aug 11, 2012 16:40 pm

JGSI wrote:No, it's me thats been lazy and thus that's why TR is such a bonus to actually train the right way for the first time with all the bloomin guesswork out of the equation...

You're honest about it lol!

The last interval was a killer!! http://www.trainerroad.com/cycling/rides/72335

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Sat Aug 11, 2012 22:59 pm

What does TMHNET stand for anyway?
All the above is just advice .. you can do whatever the f*ck you wana do!
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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 » Sun Aug 12, 2012 07:09 am

dw300 wrote:What does TMHNET stand for anyway?


Too Many Hobbies Not Enough Time

I dunno was bored that day :lol:

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Re: The official TrainerRoad thread

Postby T.M.H.N.E.T » Sun Aug 12, 2012 14:33 pm

For the uninitiated Trainer Road (which shall be referred to as TR from now onwards) is a Windows and Mac compatible software designed to make turbo trainer workouts a little more challenging. The software itself relies wholly upon ANT+ technology to provide the real-time feedback during a workout.

There are 3 ways in which to do and record a workout with TR

ANT+ Power meters: (Quarq , PowerTap , SRM , Power2Max, Garmin Vector, Zone, etc) or a CompuTrainer.

Heart Rate: ANT+ HR Strap (Garmin , Cycleops, Wahoo Fitness , etc)

Virtual Power: ANT+ Speed Sensor - Garmin GSC10, Wahoo Fitness Speed and Cadence Sensor

***All three methods require a USB ANT+ receiver stick. Garmin make one as do Suunto(Movestick mini)***

And a compatible Turbo Trainer: List here


Virtual Power(commonly used by TR users here on BR) takes the known power curve from a listed trainer and through your ANT+ speed sensor turns this into an approximate figure in watts. This figure is then used as you follow the onscreen instructions and prompts during a workout.

With VirtualPower™, we are effectively measuring power at the trainer. That means that any variance in the drive train between your pedals and the trainer can have an effect. When training with VirtualPower, make sure your tire pressure and tension against the wheel are the same each time you ride. This will give you consistent power readings.

Different tensions on the wheel effect rolling resistance and can skew your readings. The important thing is to have consistent and repeatable readings to train with. That's why having the same tension on your tire and the same tire pressure each ride is important.



So once you have the hardware you chose fitted it's time to download TR and begin the very easy setup process. The first time you load the program is will take a few seconds to download workout files.

You can then go to this screen if you have your USB ANT+ stick plugged in and installed. I've already used TR so my sensors have been paired already but haven't been woken up.

Image

A quick spin of my cranks (bike is on other side of room) wakes up the Wahoo speed/cadence sensor fitted. The HRM will pair itself once a heartbeat is detected.
Image

Note: I have my trainer and resistance level selected in this same window.


With devices paired it's almost time to do a workout(theres plenty of them!) But some other minor stuff first.

Click on the "Profile" tab.
Image

For most purposes you would want to be training with FTP, this by default is set to 200 which can be lower or higher for you. As you can see mine is currently 220

LTHR: Is a pretty random number as I was having problems with a known bug.

Power smoothing: This option stabilizes the figures as an average during a workout. You can have none, 3secs or 5secs.

The last important option is "Don't use cadence to play and pause workouts". This option ticked will start a workout once you hit the start button, if you use cadence(above 60rpm) starts the workout and 0 rpm pauses the workout. A handy feature if you break your bike like I did yesterday :P (this was not any fault of TR or the trainer :) )

Workout screen: The gold stars are workouts that I have favourited,these will remain at the top of the window. I'm currently doing the intermediate base plan and Baxter is my next ride so it's there waiting. You can open and view a workout by clicking the graph or by using the Open button when you are viewing the details of the workout.

Image

A sensible place to start is with the 20 minute test. This is 1 hour long with a 20 minute max effort segment. This segment is used to calculate your FTP (the maximum power you can sustain for 1hr) After you have done this, TR will give you a recommendation as to what it thinks your FTP should be set to. As you will see soon,this setting scales all workouts for you.

Here is the result: Although it suggested 201 I made it a little higher anyway.

Image

Down to business:

Image

I've taken the liberty of highlighting 6 fields to explain a little further so onto the 3 upper left of the window:

Power: This is the current power that is being calculated

Bold red line: When this bar is green you are in the sweet spot either side of the target.

Target power: This is the target for you to achieve during a particular segment. As a segment is either beginning or ending, loud bleeps and onscreen instructions tell you what to do. Watch for this target power figure changing as you go

Heart rate and cadence are a given. If you don't have an HRM paired this field won't show.

Across the middle of the workout is a thick white line. This is my FTP and the workout has scaled around that. The highest peak you see corresponds to 352watts for 30 seconds into a 5minute recovery period of 88watt target. This ramps up to the first 8minute segment @ 253watt target.

Bottom left: This option makes TR stay on top of anything else you are doing,handy for watching fullscreen dvd's, youtube, netflix and so on.

The up/down arrows:
This option changes the intensity of your workout on the fly. 100% is your current FTP so if a workout is too easy, turn it up and likewise turn it down if it's too hard.


The other awesomeness in TR is compatibility with SufferFest. Currently I only have Hell Hath No Fury and here it is,fully integrated with TR.

Image


The workouts you do will then be listed under the "Career" tab within which you can share via Facebook,download and review the data.

Image
Last edited by T.M.H.N.E.T on Sun Aug 12, 2012 15:44 pm, edited 1 time in total.

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Sun Aug 12, 2012 15:05 pm

To Much Time, Not Enough Hobbies!

Good post!
All the above is just advice .. you can do whatever the f*ck you wana do!
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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 » Sun Aug 12, 2012 15:45 pm

dw300 wrote:To Much Time, Not Enough Hobbies!

Good post!

Tis Sunday, it's a rest day :lol: :lol:

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JGSI
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Re: The official TrainerRoad thread

Postby JGSI » Mon Aug 13, 2012 11:04 am

go on then, who has or is going to do the 3 hour turbo ride , so that the neat little graph thingy gets filled up on the career page?

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Re: The official TrainerRoad thread

Postby whojanicanackerov » Mon Aug 13, 2012 12:03 pm

JGSI wrote:go on then, who has or is going to do the 3 hour turbo ride , so that the neat little graph thingy gets filled up on the career page?

Well it wont be me :lol:

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Re: The official TrainerRoad thread

Postby T.M.H.N.E.T » Mon Aug 13, 2012 12:58 pm

JGSI wrote:go on then, who has or is going to do the 3 hour turbo ride , so that the neat little graph thingy gets filled up on the career page?

If there was a SF vid of Vicky P going round the velodrome for 3hrs, I would certainly follow it.

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Mon Aug 13, 2012 14:29 pm

JGSI wrote:go on then, who has or is going to do the 3 hour turbo ride , so that the neat little graph thingy gets filled up on the career page?


That makes my buttocks ache just thinking about it!
All the above is just advice .. you can do whatever the f*ck you wana do!
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Re: The official TrainerRoad thread

Postby dw300 » Mon Aug 13, 2012 15:56 pm

Ok, gona jump on the bike, but i don't know what workout to do.

Thinking about an hour. Don't want any big 20 minute intervals, but want to exert myself. I'm thinking something that'll help me get back on the end of a group of better riders if I get dropped, might come in useful!

Thinking maybe .. Fight Club (Remastered) .. ?
All the above is just advice .. you can do whatever the f*ck you wana do!
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Re: The official TrainerRoad thread

Postby T.M.H.N.E.T » Mon Aug 13, 2012 16:04 pm

Starting last WO of WK1 Intermediate Base.

90 mins of baxter. yay!

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Re: The official TrainerRoad thread

Postby whojanicanackerov » Mon Aug 13, 2012 17:47 pm

dw300 wrote:Ok, gona jump on the bike, but i don't know what workout to do.

Thinking about an hour. Don't want any big 20 minute intervals, but want to exert myself. I'm thinking something that'll help me get back on the end of a group of better riders if I get dropped, might come in useful!

Thinking maybe .. Fight Club (Remastered) .. ?

Well executed that fight club ride DW :wink: I`m having 2 days rest as Saturdays Club run was a tough one on tired legs :) Tomorrow will be back to business though.

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Mon Aug 13, 2012 17:52 pm

Ok, well I sorted 2 of my 3 niggling pains from the 20min test, but I still have some pain from my left knee area. specifically, the boney bit to the right of my left kneecap. I never feel this on the road, only on the trainer, and only in my left leg. Any ideas?

Anyway, here's the workout .. felt easy enough apart from the knee pain .. http://www.trainerroad.com/cycling/rides/72645

Well spotted whojan, I hadn't even finished this post!

You finished yet TM?
All the above is just advice .. you can do whatever the f*ck you wana do!
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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 » Mon Aug 13, 2012 18:04 pm

dw300 wrote:Ok, well I sorted 2 of my 3 niggling pains from the 20min test, but I still have some pain from my left knee area. specifically, the boney bit to the right of my left kneecap. I never feel this on the road, only on the trainer, and only in my left leg. Any ideas?

Anyway, here's the workout .. felt easy enough apart from the knee pain .. http://www.trainerroad.com/cycling/rides/72645

Well spotted whojan, I hadn't even finished this post!

You finished yet TM?
Aye. Had to call it quits at 55mins or so, boring the tits off me! Felt a bit "tourist" opposed to the hard graft of Gayley.

Onward to week 2 which is a balls lol Ericsson - Monitor - Eclipse
Last edited by T.M.H.N.E.T on Mon Aug 13, 2012 18:07 pm, edited 1 time in total.


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