Viewing 40 posts - 601 through 640 (of 3,508 total)
  • TrainerRoad – STW approved sessions
  • dirtyrider
    Free Member

    i guess the answer is to do a 20 minute test indoors

    👿

    Haze
    Full Member

    Week 5 of Sweet Spot Base 2 tomorrow, finding the 90 minute sessions particularly tough at the moment.

    Motivation has slipped a touch but there’s enough left to get through this week, next week is a steady one which I may vary a little just to fit in some workouts I’m familiar with and can look forward to. Probably revisit some of the old favourites out of interest, can turn them down a little to keep the ‘recovery’ aspect.

    Then have a full week before my first crit, maybe repeat the easy week to keep well rested?

    Kryton57
    Full Member

    Serious question – I failed an FTP test ( after illness) but need to continue into my plan for timeliness. On the basis of the difference between completing intervals successfully (long ones such as 8/10 mins) or not should I lower my FTP by a nominal value?

    From a fitness/developmental perspective more important to complete the interval entirely at a lower output or complete 3/4 of it and try to push myself even it means not completing it to the end and possibly compromising the final /3rd interval?

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    akak
    Free Member

    The workout texts always suggest scaling down so that you can complete. Personally I am having to face the fact that I can’t do the long vo2max intervals and will need to set them all to 95% from the start. I wouldn’t even describe the problem as pain its just a sort of hopeless feeling.

    The-Swedish-Chef
    Free Member

    Generic answer from my perspective for this time of year, reduce the intensity and complete the session. Had it been June and the middle of the racing season I’d have personally hit the numbers for as long as possible.

    Kryton57
    Full Member

    I’d like to Swedish Chef, but after almost recovers from 5 weeks of Chest infection I had food poising yesterday. I’d like to get a session in today, have an easy club ride tomorrow and Langille again Friday, with 100k base on Sunday.

    So perhaps Langille at 95% today is best…?

    dirtyrider
    Free Member

    Did Carson TC yesterday,

    Something’s not setup right, this was using VP with the satori powertap profile on level 5

    http://www.trainerroad.com/cycling/rides/1403630

    Haze
    Full Member

    5% probably only equates to 10 – 15 watts so I’d go with time on the trainer and complete at the lower intensity, maybe nudge it up steadily over the next week or two.

    The-Swedish-Chef
    Free Member

    Bald knob at 95% is my default tapping out the blah session that I use.

    Kryton57
    Full Member

    Dirtyrider – is your intensity factor the key? You way over 1 – aka over your ftp for an hour. Unless you are Wiggo in disguise I’d suggest you’ve typed your power meter Ftp into TR, and the two don’t corresponded. I’d do a 8/20 min test using virtual power, let TR set the Ftp which at my guess would show higher than you have it.

    IMO the differential between your powermeter FTP and the VP ftp is due to TR’s algorithms.

    IanMunro
    Free Member

    my outdoor FTP is 295W – i have TrainerRoad set at 300W, so why am i dying on my arse trying to put out 260w

    Bit of a long-shot but was your outdoor ftp set with a power meter or from Strava’s power guestimate?

    I only ask because 261watts to achieve 33kmh on your commute doesn’t sound right, unless your commute is through a muddy field.

    If you’ve selected your bike type as ‘mtb’ in Strava, it will assume that you are riding though a muddy field and will give vastly inflated power readings if you’re riding on road / hardpack.

    Apologies if I’ve misread and you are actually using a powermeter on the commute.

    dirtyrider
    Free Member

    Yup I have a power meter on the road bike

    IanMunro
    Free Member

    Now I’m curious as to what the terrain is like on your commute:)
    I don’t have a power meter (though picking up a 4iiii one on friday), but strava and various bike power calculation websites would typically give me a figure of around ~200 watts for 20mph, I guess it would be higher on the hoods, but I don’t think 60 watts higher.
    Maybe the power meter is out of calibration?

    Kryton57
    Full Member

    Such a relief. I finished Langille without dropping my rhythm on the 3 x 10 intervals, so performing it at less than 100% was good for my motivation, and I could have gone slightly harder so with 5 weeks off ive survived a major trauma of massive power loss and go into 2015 carrying my power gain over from 2014.

    Onwards and upwards!

    mrblobby
    Free Member

    Kennedy Peak for me last night, all two and a half hours of it! Knocked up a few percent it looked a pretty good substitute for a z2/z3 road ride and wasn’t as tedious as I thought it would be.

    philwarren11
    Free Member

    Something isn’t right in my setup. Just signed up and tried to do the 8 min ftp test. I’m finding it really difficult to hit the power targets, they seem really low. To hit 100 my cadence is about 35!

    At a more comfortable 90rpm I can easily hold 500w which clearly isn’t right.

    Setup is:

    26″ mtb with tacx turbo tyre (notice there isn’t a wheel diameter setting.)
    Elite volare mag elsatogel turbo
    Bluetooth speed cadence sensor
    Polar gem
    IPhone 6

    Any ideas?
    I’m downloading the software to my laptop now to try.

    Any help would be great. Thanks.

    Jase
    Free Member

    The first time you use it you can ignore the target power.

    But yes 500 seems high. Have you amended your settings to reflect what trainer you are using

    Kryton57
    Full Member

    There’s also a setting for wheel size in the local app (bottom of the devices tab I think).
    Make sure that is right otherwise the revs of the smaller wheel will show you as faster / more power than you are generating.

    philwarren11
    Free Member

    Yeah I’ve picked my trainer and resistance. It’s way out. I think it’s closer picking the correct resistance level of a slightly different trainer. An Elite Volare Mag Alu instead of an Elite Mag Force Elastogel.

    On this setting at 90rpm, resistance 2 of 5 I’m seeing 165w instead of 390w.

    I’m going to email them I think.

    philwarren11
    Free Member

    My laptop doesn’t connect to my speed sensor or hrm. Ffs.

    No wheel size option on the app.

    philwarren11
    Free Member

    Can you change the wheel size later and have it recalculate?

    mrblobby
    Free Member

    Wheel circumferance is in the settings page, right at the bottom, you may need to scroll down.

    Haze
    Full Member

    Not seen this covered yet, is there a way to extract the power curves?

    Mine seems a little light compared to some of the graphs I’ve found on a Google image search, I know consistency is key but just wondering if I should maybe tweak my set up to bring it closer to the published curves.

    Kryton57
    Full Member

    Just do the FTP test(s). Each time you’ll get more proficient at riding consistently over the interval period and your power measurement, albeit it virtual will get to a point that matches your physiological ability.

    Tough week this week:

    Today: 1hr 20 mile road ride including hills out and a 5 mile TT threshold interval over rolling roads back home
    Tuesday eve: Givens
    Thursday eve: Black Cap
    Saturday morn: Temple
    Sunday: 100k club ride.

    But I’m feeling good – bring it on!

    mrblobby
    Free Member

    Fair old chunk of TSS there!

    The-Swedish-Chef
    Free Member

    So who’s up for this year’s Tour of Sufferlandria?

    Looks a real treat, especially the last two days!

    I’ve donated to the Davis Phinney fund and have changed my training plan to incorporate it, I’ll be using TrainerRoad but I’m not sure how long I’ll last at the recommended power outputs.

    Starts on Saturday 24th Jan:
    Elements of Style + The Long Scream – 1:10
    Blender – 1:40
    Fight Club – 1:00
    Nine Hammers – 1:00
    Angels – 1:00
    Local Hero – 1:25
    The Rookie – 1.00
    Revolver + Violator + Half is Easy – 2.25
    ISLAGIATT – 2:00

    Details:
    http://www.thesufferfest.com/sufferlandrian-community/tour-sufferlandria-2015/http://www.thesufferfest.com/sufferlandrian-community/tour-sufferlandria-2015/

    Kryton57
    Full Member

    Fair old chunk of TSS there!

    I wish there was some way of entering the road ride content into TR. I end up with a TSS of about 165 in TR, but if I added in the road stuff it’d be way up on that

    Is there a method of calculating TSS? I use Strava if that helps…

    mrblobby
    Free Member

    Spend your Stava money on Training Peaks instead and use that for analysis. Works TSS and NP of rides into detailed performance management charts. Training peaks can work out a TSS based on HR too, though it’s not as accurate as if you have a PM.

    I think Strava have done a lot of work on their “suffer score” though don’t know how that relates to TSS. Similar idea I think.

    Chef, maybe next year 😉

    philwarren11
    Free Member

    First FTP done. Dear Lord that was hard work, first interval I pushed too much too often, second one found a rhythm and pushed it out more. Wish I had picked a slightly higher trainer resistance as I was flat out in the biggest gear.

    Changed my turbo bike to a road bike which I’ve never ridden before too lol.

    I picked a different turbo in the end, from what I can see TR have it wrong, they list two mag force elastogel. One was way out.

    Ftp came out at 198. Here’s my session, any comments welcome as I’m not sure what to make of the results, I’ll see what the training goes like at this power. Thanks.

    http://www.trainerroad.com/cycling/rides/1432746

    The-Swedish-Chef
    Free Member

    Nothing wrong with that graph, looks pretty good for a first attempt!

    Expect to see large gains very quickly as you get more used to taking the test and riding with/to power.

    Best bet is to try a half a dozen sessions and make an evaluation from there, if they all feel too easy then either add 10 watts to your FTP and repeat until you can’t complete the session or re-take the test.

    philwarren11
    Free Member

    Thanks for that, good to have some feedback.

    Looking at the flow chart it recommends that i do the sweet spot base 1. Is this the best to go for?

    I don’t race at any level yet, i mostly ride for fun but want to get faster on gravity type stuff but would also like to get to the top of the mountain quicker and easier. i will probably enter a few gravity enduros and DH races this year.

    philwarren11
    Free Member

    Sweet spot base 1 started. No issues from me.

    Mount Field

    akak
    Free Member

    Glad to see a long term training plan come out but a bit earlier would have helped TR! Guess I will finish the current MTB plan then put a build phase in.

    mrblobby
    Free Member

    philwarren11, good effort there. How did that feel? Have a look at the TSS and IF values, they tell you a lot about a session, get to know what they feel like. You should have a good feel for the RPE of sweet spot now too.

    philwarren11
    Free Member

    Felt fine if im honest, ive done a few zone 2 HR sessions over the past few months (not many tho) and this felt like that. At no point did i struggle at all, I do find it very difficult to do the low power outputs tho, spinning with no real effort needed, almost bouncing.

    dunmail
    Free Member

    spinning with no real effort needed, almost bouncing.

    Usually that’s poor (or sub-optimal if you prefer 😳 ) pedalling technique but there will be a cadence at which everyone exhibits the problem.

    Kryton57
    Full Member

    Hmm, seen the new plans? I appreciate you can continue with the old ones, but I was going to start MTB after I finish Novice race in Feb.

    Now it’d be Speciality plans/off road/ XC olympic I guess?

    akak
    Free Member

    Xco is the same as the old MTB plan but they now reckon you should precede it with an 8 week build. First Southern xc is 1st March so it won’t all fit in now but I was expecting to train all year anyway so I will be in form at some point.

    Kryton57
    Full Member

    Oh that good – I’m effectively on the same general planning as you akak using Novice Race to build now, and some road crits to sharpen up before the Mud Sweat and Gears series starts in March.

    So I’ll finish that and move on to XCO.

    mrblobby
    Free Member

    Felt fine if im honest, ive done a few zone 2 HR sessions over the past few months (not many tho) and this felt like that. At no point did i struggle at all, I do find it very difficult to do the low power outputs tho, spinning with no real effort needed, almost bouncing.

    If you were spinning with no real effort during the sweet spot intervals then you’ve got your FTP set too low! Do a few more sessions and get use to pacing on the turbo. Could could nudge your FTP setting up a bit too. Then consider retesting.

Viewing 40 posts - 601 through 640 (of 3,508 total)

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