The official TrainerRoad thread

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

Postby NapoleonD » Tue Nov 20, 2012 15:55 pm

Broke my trainer road cherry today, started the int. base plan.
First proper test in over 18 months.
Ouch. Blew up big time on the 2nd one heh heh. Very unfit. It is what it is, It'll get better.

http://www.trainerroad.com/cycling/rides/108228
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Simmotino
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Re: The official TrainerRoad thread

Postby Simmotino » Tue Nov 20, 2012 16:06 pm

At least it wasn't too long to have to hang on with the second set :wink:

jamienorton
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Re: The official TrainerRoad thread

Postby jamienorton » Tue Nov 20, 2012 17:05 pm

NapoleonD wrote:Broke my trainer road cherry today, started the int. base plan.
First proper test in over 18 months.
Ouch. Blew up big time on the 2nd one heh heh. Very unfit. It is what it is, It'll get better.

http://www.trainerroad.com/cycling/rides/108228


Still a 261ftp with a power meter not too shabby.
Just done Thunder http://www.trainerroad.com/cycling/rides/108231 really felt it today after a leg workout yesterday.
Also anyone know if there's a way to remove the Satori's resistance changer thing while keeping it at level 5? seems to just get in the way atm.

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NapoleonD
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Re: The official TrainerRoad thread

Postby NapoleonD » Tue Nov 20, 2012 17:13 pm

When I had a satori I just used to leave the resistance jobbie on the floor out of the way...
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JGSI
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Re: The official TrainerRoad thread

Postby JGSI » Tue Nov 20, 2012 17:17 pm

jamienorton wrote:
NapoleonD wrote:Broke my trainer road cherry today, started the int. base plan.
First proper test in over 18 months.
Ouch. Blew up big time on the 2nd one heh heh. Very unfit. It is what it is, It'll get better.

http://www.trainerroad.com/cycling/rides/108228


Still a 261ftp with a power meter not too shabby.
Just done Thunder http://www.trainerroad.com/cycling/rides/108231 really felt it today after a leg workout yesterday.
Also anyone know if there's a way to remove the Satori's resistance changer thing while keeping it at level 5? seems to just get in the way atm.


As said, just set it at level, then leave on floor (left hand side pref or otherwise it may catch on the rear wheel)

t5nel
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Re: The official TrainerRoad thread

Postby t5nel » Wed Nov 21, 2012 11:14 am

NapoleonD wrote:Broke my trainer road cherry today, started the int. base plan.
First proper test in over 18 months.
Ouch. Blew up big time on the 2nd one heh heh. Very unfit. It is what it is, It'll get better.

Something to work on (and more power than me!)

http://www.trainerroad.com/cycling/rides/108228


Are you still using your jetFluid trainer?

If so I would be interested to know how you find the Virtual Power readings stack up with your powermeter. You can set up Trainerroad to use Virtual Power and compare this to the realtime reading from powermeter via garmin/joule etc.

I got the TR developers to update the power profile (the Beta was WAY out) for this/my trainer after I borrowed a friends Powertap, did a ride
at lots of set speeds and let them have a look. Would be interesting to know if the figures compare reasonably on another setup - though I realise that inconsistencies between each trainer tyre etc can make a difference.

Anyway I redid my 8 min test after they recalibrated the power curve...

http://www.trainerroad.com/cycling/rides/107718

t5nel
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Re: The official TrainerRoad thread

Postby t5nel » Wed Nov 21, 2012 11:19 am

Simmotino wrote:Popped my indoor trainer cherry with my 20 minute test this morning.

Ouch. Very ouch :|

As a turbo novice, does it get easier to maintain a steady power output? Found it really hard to hit a cadence and sit there (as you can probably tell from my alpine-esque trace!). Not sure if that's down to me and my riding, or just a natural result of such accurate power tracking.

Totally hooked already though! :D

It's good isn't it.

Another JetFluid Pro rider. When I first started a few months back the power profile was VERY different for this trainer. check the difference between my two 8 min tests on old and new profile. The TR guys kindly updated the profile for me after I got some powertap data. Would be good to verify from a few sources that the current settings are 'sane'.

OLD profile
http://www.trainerroad.com/cycling/rides/47607
NEW profile
http://www.trainerroad.com/cycling/rides/107718

Garryboy
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Re: The official TrainerRoad thread

Postby Garryboy » Wed Nov 21, 2012 11:29 am

Hi - I'm a jetfluid pro user and had similar experience with Virtual Power profile

Old (after this FTP was set to 165)
http://www.trainerroad.com/cycling/rides/85733

New (after this FTP was set to 247 - despite me losing it big style on second 8 min int!)
http://www.trainerroad.com/cycling/rides/99169

No idea if the number are sane or close to real power, but I'm ok with that as long as they are consistent and I can measure (hopefully) improvement.

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JGSI
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Re: The official TrainerRoad thread

Postby JGSI » Wed Nov 21, 2012 11:55 am

Thats all you need with virtual power - a consistent set of results to measure by.. if it bears any proximity to reality - bonus!
BTW , just basking in reflected glory of this 8)
http://www.trainerroad.com/cycling/rides/108802
If you can do Cathedral once or even 2 times a week, it will be training time very well spent.

t5nel
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Re: The official TrainerRoad thread

Postby t5nel » Wed Nov 21, 2012 12:13 pm

JGSI wrote:Thats all you need with virtual power - a consistent set of results to measure by.. if it bears any proximity to reality - bonus!
BTW , just basking in reflected glory of this 8)
http://www.trainerroad.com/cycling/rides/108802
If you can do Cathedral once or even 2 times a week, it will be training time very well spent.


I think you need a bit more than that TBH.

While I totally agree that you do not need to know the absolute power value at all...

In order for the training to work then the %ages have to be right as well. e.g. I need to know that if I am to train at 85% FTP for an interval then what the VP 85% of FTP is the same as the real 85% FTP. As on many of the trainers the relationship of speed/power is not linear I think this does not always happen. To think about this in terms of a graph (y axis power, x axis speed), an offset on the y axis (between VP and Power) would not affect the value of training at all but two curves that increasingly drift apart with speed would present a training problem.

My thoughts anyway.

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Roubaixsl3
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Re: The official TrainerRoad thread

Postby Roubaixsl3 » Wed Nov 21, 2012 12:50 pm

So I did Starr King last night at 105%, first rep was fine around 95rpm, stayed in the same gear for the 2nd rep with a little reduction in power (did Rouge Roubaix night before so legs were a bit heavy) but on the 3rd rep I couldn't hang on at 95rpm, so I went up a gear (maybe two) and slogged it out at around 80rpm. My question is, I could possibly have done all three reps at 80rpm but feel that this is working the legs more like on a steep climb as opposed to spinning faster at 95, which is the best method for training, big gear/low rpm ?. My goal is to increase average speed over 100 mile rides.
http://www.trainerroad.com/cycling/rides/108365

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NapoleonD
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Re: The official TrainerRoad thread

Postby NapoleonD » Wed Nov 21, 2012 14:10 pm

t5nel wrote:
NapoleonD wrote:Broke my trainer road cherry today, started the int. base plan.
First proper test in over 18 months.
Ouch. Blew up big time on the 2nd one heh heh. Very unfit. It is what it is, It'll get better.

Something to work on (and more power than me!)

http://www.trainerroad.com/cycling/rides/108228


Are you still using your jetFluid trainer?

If so I would be interested to know how you find the Virtual Power readings stack up with your powermeter. You can set up Trainerroad to use Virtual Power and compare this to the realtime reading from powermeter via garmin/joule etc.

I got the TR developers to update the power profile (the Beta was WAY out) for this/my trainer after I borrowed a friends Powertap, did a ride
at lots of set speeds and let them have a look. Would be interesting to know if the figures compare reasonably on another setup - though I realise that inconsistencies between each trainer tyre etc can make a difference.

Anyway I redid my 8 min test after they recalibrated the power curve...

http://www.trainerroad.com/cycling/rides/107718


Still got the jet fluid pro

I'll have a look and see what I need to do...
Twitter - @NapD
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Simmotino
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Re: The official TrainerRoad thread

Postby Simmotino » Wed Nov 21, 2012 14:16 pm

t5nel wrote:It's good isn't it.

Another JetFluid Pro rider. When I first started a few months back the power profile was VERY different for this trainer. check the difference between my two 8 min tests on old and new profile. The TR guys kindly updated the profile for me after I got some powertap data. Would be good to verify from a few sources that the current settings are 'sane'.

OLD profile
http://www.trainerroad.com/cycling/rides/47607
NEW profile
http://www.trainerroad.com/cycling/rides/107718


Don't have access to a power meter I'm afraid so can't cross reference the results. I know they recently updated the profile as you say, so presumably moving closer to 'accurate'.

I'm not really looking for definitive numbers though, just a constant by which I can measure improvement as well as structured rides to help achieve that.

ExigeR
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Re: The official TrainerRoad thread

Postby ExigeR » Wed Nov 21, 2012 18:47 pm


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JGSI
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Re: The official TrainerRoad thread

Postby JGSI » Wed Nov 21, 2012 19:07 pm

Try a few more workouts like Balcony that are under that thicker line on the graph :wink:
It's not a race ...

ps I am still joint 1st in number of rides this month..... :wink:

Garryboy
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Re: The official TrainerRoad thread

Postby Garryboy » Wed Nov 21, 2012 19:30 pm

JGSI wrote:Try a few more workouts like Balcony that are under that thicker line on the graph :wink:
It's not a race ...

ps I am still joint 1st in number of rides this month..... :wink:


Damn you, hadnt noticed that section before. Am sitting 8th for TSS and 10th for number of rides this month.

Now I'll never take a recovery day! (see 'give it a rest' thread) :D

ExigeR
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Re: The official TrainerRoad thread

Postby ExigeR » Wed Nov 21, 2012 19:35 pm

Yeah i think i will back it off a little, been working through the "20 Minute Power Accelerator" plan but I'm starting to get bored with it being flat out every time i get on the turbo.
Having a hard week at work as probably doesn't help.

24 turbos in 21 days thats good going lol.

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gwillis
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Re: The official TrainerRoad thread

Postby gwillis » Wed Nov 21, 2012 21:57 pm

Joined up tonight and did my 20min test not 100% sure ive done it correctly .I have a tacx swing which isnt listed but appears to be similar to the satori. I set it to level 2 which gives me a road feel.

How did I do?

http://www.trainerroad.com/cycling/rides/109105

Im 42 no racer but any feedback is welcome

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dw300
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Re: The official TrainerRoad thread

Postby dw300 » Wed Nov 21, 2012 22:39 pm

Oh, so we're having a competition to see who can do the most hours in the saddle or TSS .. suddenly I have motivation again!
All the above is just advice .. you can do whatever the f*ck you wana do!
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MarkP80
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Re: The official TrainerRoad thread

Postby MarkP80 » Wed Nov 21, 2012 23:39 pm

t5nel wrote:
JGSI wrote:Thats all you need with virtual power - a consistent set of results to measure by.. if it bears any proximity to reality - bonus!
BTW , just basking in reflected glory of this 8)
http://www.trainerroad.com/cycling/rides/108802
If you can do Cathedral once or even 2 times a week, it will be training time very well spent.


I think you need a bit more than that TBH.

While I totally agree that you do not need to know the absolute power value at all...

In order for the training to work then the %ages have to be right as well. e.g. I need to know that if I am to train at 85% FTP for an interval then what the VP 85% of FTP is the same as the real 85% FTP. As on many of the trainers the relationship of speed/power is not linear I think this does not always happen. To think about this in terms of a graph (y axis power, x axis speed), an offset on the y axis (between VP and Power) would not affect the value of training at all but two curves that increasingly drift apart with speed would present a training problem.

My thoughts anyway.

- I agree with you completely (and I'm pretty sure JGSI would too). Yes, it's repeatabity between rides that's important to monitor improvement, but the VP profile certainly needs an accurate shape to ensure training in the correct zones. If it's not, then all those great TR workouts become a bit meaningless. The zones can be quite tight in terms of % of FTP, so there's not a huge margin for error, but having said that, most of the training zones are relatively close to FTP, so it just needs the correct profile in that region.

Then again, how tight to the target do you ride? +/- 5%?

And JGSI - that Cathedral is two and a half hours! You must have a hell of a saddle!!! (And a masochistic streak).

Cheers,
MarkP
Boardman Road Comp - OK, I went to Halfords
Tibia plateau fracture - the rehab continues!


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