The official TrainerRoad thread

When drugs don't work: training and health tips!
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MarkP80
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Re: The official TrainerRoad thread

Postby MarkP80 » Mon Oct 08, 2012 19:57 pm

Tunnabora tonight. Felt good after a couple of rest days.

http://www.trainerroad.com/cycling/rides/85955

Cheers,
MarkP
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twotyred
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Re: The official TrainerRoad thread

Postby twotyred » Mon Oct 08, 2012 20:47 pm

First turbo session of the autumn tonight and first TrainerRoad session as well. Went OK apart from TrainerRoad not pairing with my speed/cadence sensor but had my Garmin on so got cadence from that and I didn't have to look up all the time plus TrainerRoad got cadence data from the power meter anyway.

Started off with the 20 min FTP test. Pretty brutal even considering it was the first turbo session of the autumn/winter. My legs always take a couple of sessions to get used to the unremitting nature of the turbo. FTP down about 7-8 watts from mid summer which is pretty good considering I've done mostly tempo and sweetspot road sessions for the last couple of months just to keep things ticking over. Now I won't be going out on the road midweek I'll mix up some TrainerRoad threshold and VO2 max sessions through the week and stay mostly in endurance/tempo on the road at the weekend. I'm going to save the sufferfest for bad weather winter weekends Looks like TrainerRoad will be a good way of keeping the turbo sessions interesting with a bit of variety and so far the software is easy to use and working reliably.

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Dubcat
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Re: The official TrainerRoad thread

Postby Dubcat » Tue Oct 09, 2012 09:11 am

I did it!!!!! And it all worked - first time!!!! :)

I finally used my trainerroad setup and did the 20 minute test. Very happy about that. It's all downhill from there though :( Turns out I am weak. VERY weak :( I did the test on my Rockhopper MTB on TACX Satori Level 7.

Recommended change: FTP 165 LTHR 152. 165? OMG - I am SO weak :( I am a RELATIVELY new cyclist so I guess I should not have expected too much. Oh well :(

I can not go all out on my cycle training as my A-race next year is the Virgin London Marathon and running is my priority. However, I plan to do 2 x time crunched cyclist and a 40-50 mile club ride on the weekend or 3 x time crunched cyclist if i can not get out with the club. I hope in 2 months my FTP goes up.

I love the fact that I can measure myself. This is AWESOME. I've never even been able to see my cadence before and that in itself is bloody fantastic. Very pleased.

Now if you will excuse me I am going to get this throwing up out of the way and then consider when exactly I am going to do my 5 mile run for today!
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Dubcat
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Re: The official TrainerRoad thread

Postby Dubcat » Tue Oct 09, 2012 09:43 am

Actually looking at the programs I think Intermediate Build Phase 1 is more realistic to fit around the running which I have only just started. I will do the first two sessions on the trainer and replace the third with an outside club ride.
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EssexCyclist
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Re: The official TrainerRoad thread

Postby EssexCyclist » Tue Oct 09, 2012 12:32 pm

Is anyone using Trainer Road with what I believe to be a CycleOps Fluid (Original or version 1) ? Basically I have a CycleOps Fluid but I purchased this about 10 years ago so am wondering if I could use this with TrainerRoad?

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Tue Oct 09, 2012 13:03 pm

Dubcat wrote:I did it!!!!! And it all worked - first time!!!! :)

I finally used my trainerroad setup and did the 20 minute test. Very happy about that. It's all downhill from there though :( Turns out I am weak. VERY weak :( I did the test on my Rockhopper MTB on TACX Satori Level 7.

Recommended change: FTP 165 LTHR 152. 165? OMG - I am SO weak :( I am a RELATIVELY new cyclist so I guess I should not have expected too much. Oh well :(

I can not go all out on my cycle training as my A-race next year is the Virgin London Marathon and running is my priority. However, I plan to do 2 x time crunched cyclist and a 40-50 mile club ride on the weekend or 3 x time crunched cyclist if i can not get out with the club. I hope in 2 months my FTP goes up.

I love the fact that I can measure myself. This is AWESOME. I've never even been able to see my cadence before and that in itself is bloody fantastic. Very pleased.

Now if you will excuse me I am going to get this throwing up out of the way and then consider when exactly I am going to do my 5 mile run for today!


You might well have a lower FTP on a MTB than a road bike due to position, and everyone seems to shoot low scores if they've never ridden the test before. Also, the level you used .. is that 7 out of 10, or 7 out of 7, or something else? Did is possibly provide too much resistance to get a good cadence going? I'd say you'll go much better next time you try even if everything was set up right.


EssexCyclist wrote:Is anyone using Trainer Road with what I believe to be a CycleOps Fluid (Original or version 1) ? Basically I have a CycleOps Fluid but I purchased this about 10 years ago so am wondering if I could use this with TrainerRoad?


I don't think it's in the list .. you can request that they program a power curve for it, for you. http://www.trainerroad.com/virtual-power
All the above is just advice .. you can do whatever the f*ck you wana do!
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Dubcat
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Re: The official TrainerRoad thread

Postby Dubcat » Tue Oct 09, 2012 13:17 pm

DW300 thanks for that. I'm definitely going to persevere. Having a number to chase during training really helps me. The level was 7/10. I was able to change gears to get the cadence I wanted - I just felt more comfortable around 80 so chose a gear that I could sustain 80-85 at. If I had gone up a gear I could not sustain that cadence so I knew I was in the right gear.

Definitely looking forward to the next session - just need to decide what plan to follow.
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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Tue Oct 09, 2012 13:50 pm

Did you post a link to your workout?

Just FYI, during my 20min interval of the FTP test my average cadence was 104rpm. I don't think I could last 20 minutes grinding a gear big enough to hit the same power at 85rpm .. my legs would be shot. My average cadence is about 85-90, so I was 15-20 more than that during the test interval.

As far as plans .. I don't really use one of the preset ones as luckily I have more time than they take. I just make sure a get a misture of short intense (1.0+IF), long lower intensity (0.7IF), high cadence - easy gear, and low cadence - hard gear work. Let your body tell you what you're capable of, and choose based on that.

I've also found that cycling 3 successive days then taking a day or two off is helping me a lot. I think that's better in terms of over-reaching yourself than day-on, day off .. although it may not be as good if you're trying to peak for an event as the intensity isn't quite as high .. but it is the off season, so that's not so important right now.
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 Dubcat » Tue Oct 09, 2012 14:10 pm

I find it hard to spin at a cadence of higher than 90.. really hard. Here is my ride: http://www.trainerroad.com/cycling/rides/86157

See anything odd in there?
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MarkP80
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Re: The official TrainerRoad thread

Postby MarkP80 » Tue Oct 09, 2012 14:11 pm

Recommended change: FTP 165 LTHR 152. 165? OMG - I am SO weak I am a RELATIVELY new cyclist so I guess I should not have expected too much. Oh well

- OMG, my FTP was 167 and that's on my road bike :oops: :shock:
Ah well.
Actually looking at the programs I think Intermediate Build Phase 1 is more realistic to fit around the running which I have only just started. I will do the first two sessions on the trainer and replace the third with an outside club ride.

- that's what I'm following. It would be a shame for you to miss the third session as that is the 90 min session. I find that a real tough one and felt it actually contributes a lot to the overall progress.

Just FYI, during my 20min interval of the FTP test my average cadence was 104rpm. I don't think I could last 20 minutes grinding a gear big enough to hit the same power at 85rpm .. my legs would be shot. My average cadence is about 85-90, so I was 15-20 more than that during the test interval

- dw, interesting that you class 85rpm as grinding a big gear, because that's a pretty quick cadence for me. I started off with a natural cadence in the low 60s and have gradually been trying to lift it and I reckon my natural is now around 78-82. Much quicker than that and I'm really blowing and I start to lose good form. I presume it's the balance between muscle power and aerobic capacity. I'm trying to work on it though. I found Eclipse a really good workout to experiment with this, as the on-screen instructions encourage you to try different cadences for the different intervals.

Cheers,
MarkP
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Re: The official TrainerRoad thread

Postby Dubcat » Tue Oct 09, 2012 14:36 pm

MarkP I don't think being on a mountain bike makes much difference other than the riding position so your 167 and my 165 are pretty similar. Do you think the 90 min session would be harder than a road ride of 40 miles with 1500-2500 feet of climbing? That is roughly what the club ride looks like. I can't do both because i am running 4 days a week and am thinking of increasing this to 5.
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Re: The official TrainerRoad thread

Postby MarkP80 » Tue Oct 09, 2012 16:54 pm

I reckon you should do whichever you fancy to be honest. If you get the chance to go out for a ride with your mates then that must be a better option than sitting on your own on a turbo. Maybe go for the turbo option when it's lashing down?
40 miles would probably take me 2 1/2 hours so it's a lot longer session and probably less intense. I'm no expert but that is probably more suited to your intention of doing a marathon.

Cheers,
MarkP
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JGSI
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Re: The official TrainerRoad thread

Postby JGSI » Tue Oct 09, 2012 18:20 pm

Dubcat wrote:I find it hard to spin at a cadence of higher than 90.. really hard. Here is my ride: http://www.trainerroad.com/cycling/rides/86157

See anything odd in there?


My Sartori is set to resistance 5... I started out with it on 4 back in July
It now gives me as close as it gonna get to a road feeling and I wont need to change it in a hurry.

Just a thought.

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Re: The official TrainerRoad thread

Postby Dubcat » Tue Oct 09, 2012 18:53 pm

That is extremely useful info! I never thought of trying to make it feel like a road ride :)

I figure I will have to spin like a lunatic to get any kind of power at level 5 but I will give it a try.
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Re: The official TrainerRoad thread

Postby JGSI » Tue Oct 09, 2012 19:14 pm

Dubcat wrote:That is extremely useful info! I never thought of trying to make it feel like a road ride :)

I figure I will have to spin like a lunatic to get any kind of power at level 5 but I will give it a try.

Yup, at least try it out... and post up your ride annotated with the gearings you have used.

if the power target is set at 220 for example, pick your gear and sustainable cadence for that interval, try and stick at it.
but dont blow up trying to prove a point to yourself!
Here's my 20min test back in July
http://www.trainerroad.com/cycling/rides/67985
You are actually more stable than I was.

burtie
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Re: The official TrainerRoad thread

Postby burtie » Tue Oct 09, 2012 19:25 pm

Well I've made a start http://www.trainerroad.com/cycling/rides/85819 the 20 min test was fun. I'll be following the Intermediate Base I program and still getting out on the road 2-3 times a week hopefully.
I've been cycling since may 2011 so I thought my numbers would be higher, but I've lost a lot of training this year with ITB syndrome. Gayley tomorrow.

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Tue Oct 09, 2012 20:38 pm

Dubcat wrote:I find it hard to spin at a cadence of higher than 90.. really hard. Here is my ride: http://www.trainerroad.com/cycling/rides/86157

See anything odd in there?


I just notice the low cadence and your heart rate. I wouldn't worry about it though. First time I did the test my heart rate peak in the mid 160s .. in subsequent test having gotten used to riding the trainer in 25° heat, I've got used to pushing my heart rate up further. You won't really get near your peak power until you can get you HR and breathing up high. The high cadence helps put the pressure on your CV system. I'd say you've got 200W in you now .. just a matter of finding it.

PS. Did you do it without cycling shorts?!

PPS. As JGSI just said, he's putting out 270W+ on level 5 on that trainer. That could be why you struggle to get the cadence up.


MarkP80 wrote:
Just FYI, during my 20min interval of the FTP test my average cadence was 104rpm. I don't think I could last 20 minutes grinding a gear big enough to hit the same power at 85rpm .. my legs would be shot. My average cadence is about 85-90, so I was 15-20 more than that during the test interval


- dw, interesting that you class 85rpm as grinding a big gear, because that's a pretty quick cadence for me. I started off with a natural cadence in the low 60s and have gradually been trying to lift it and I reckon my natural is now around 78-82. Much quicker than that and I'm really blowing and I start to lose good form. I presume it's the balance between muscle power and aerobic capacity. I'm trying to work on it though. I found Eclipse a really good workout to experiment with this, as the on-screen instructions encourage you to try different cadences for the different intervals.

Cheers,
MarkP


Maybe I mis-spoke a bit there. I'd grind at about 70-75rpm. I just meant that it would be 'a grind' to ride at my FTP in a gear that's a sprocket or 2 bigger than the gear I actually did it in.
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 Dubcat » Tue Oct 09, 2012 22:27 pm

I did it in cycling shorts. Well, I wore the liner from my mtb shorts. I will wear my bib shorts next time. I'm really intrigued by what you said. I am definitely going to try it at level 5 next time.
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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Wed Oct 10, 2012 19:36 pm

I ventured out on the road today to try a little 10k TT Strava segment that I use to test my progress. Busted my best by 41 seconds! I'm really pretty poor on the flat and in the wind at 150lbs (10st 10lbs), so I'm working at my weak points.

http://app.strava.com/rides/24572447#439312365

You probably can't see all my results, but for anyone interested they are as follows ..

1 David Williamson Oct 10, 2012 20.8mi/h 17:46
2 David Williamson Jul 26, 2012 20.0mi/h 18:27
3 David Williamson Jul 04, 2012 19.4mi/h 19:03
4 David Williamson Jun 20, 2012 19.3mi/h 19:06

Well chuffed! Been using Trainer Road since the start of August if that's of any relevance..
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 Dubcat » Wed Oct 10, 2012 19:49 pm

Fantastic! Well done! Really encouraging to see the impact TrainerRoad is having for you.
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