TrainerRoad - STW approved sessions

Some hideous looking sprinty intervals in intermediate build 1. Junction looks horrendous!

Just signed up, ANT dongle installed and TT bike mounted on the TT. FTP test later this evening. Came fifth in our [url= http://www.strava.com/activities/206639258 ]Club Championships[/url] on Sunday in a breakaway with the the 2nd cats, so still recovering! Contemplating Advanced Competitor Low Volume to complement the 100 miles/week commuting and prepare for the E12/3 Winter Series. Anybody doing high volume and commuting?

Some hideous looking sprinty intervals in intermediate build 1. Junction looks horrendous!

Yeah not quite sure if I need to do a bit more on the trainer before jumping into it, sweet spot stuff could be a good lead in?

Need to shift this cold first so hoping to knuckle down next week...

Revolver tonight, just adding some finishing touches to the form before my first national CX race of the year on Sat and Sun.

Bit of a contrast, I did a nice and steady hour on Carson. Good luck for the weekend:-)

Yes I started the sweet spot 2 last week as planned, bit of an odd first week with the ftp test, the next workout I had abdominal cramps before and during and then I broke a spoke on the Saturday.

I don't claim any expertise - the TR flowchart indicates I should do both plans so I am!

I also experimented with making a playlist out of midweek mini movies: here is last weeks (26 minutes):

I think it draws a bit too much attention, also I got a bit of sensory confusion from the POV shots. I guess more scenic and slow paced stuff would work better.

Hmm, noticed you mentioned 1 was a bit easy, I'm in fairly good condition at the moment (for me) so think I'll jump straight into 2 to bridge to one of build plans.

anyone use rollers & TR?
I have just got some and was trying switch from turbo to rollers, but am really struggling?
I know rollers are trickier but can ride them ok now with 2 hands and looking forward fine, but cannot hit keys on laptop, watch sopranos & drink whilst on rollers (which was easy on turbo) so..
should i just stick to TR on turbo and forget rollers
cheers jon

It takes practice, but you'll learn. I do all my sessions on rollers.

Although I've never needed to touch the laptop during a session.

Haze, I'd recommend using the amount of time you have until your first 2015 event rather than current fitness level to decide between 1 and 2. Many times, if you have a long gap until you start racing again next year, dialing things down for a few weeks and starting with 1 and then moving to 2 is a great way to just maximize your base and really set you up for some good fitness as you move forward.

Regarding rollers, what model are you using Jonno101? Some can be more difficult than others. Especially as you get into more high-intensity work, some models are just plain sketchy to put down big watts on, but some are great, like Inside Ride for example.

-Trevor from TrainerRoad

Cheers Trevor, there's a winter series that I dipped my toe in last year at the end of Jan. Would like to do those again to see how/if I've improved since.

Sweet spot bases 1 & 2 would take me up to that point, no plans beyond that yet but guessing I'd have until April to build.

Incidentally today they have split the sweet spot plans down into low, medium and high volumes.

Yes that little change caught me off guard just before going to do my workout! It isn't just additional plans but a whole mixup. I'll stick with low but I won't feel as good about it as when it was called intermediate 🙂

I'm not sure about the 30 minute active recovery workout on wednesdays, it seems a bit of a faff but I will give it a go.

I'm starting with Low 1 I think, then move up to 2.

Will probably put the 30 minute recovery on the Wedsnesday morning to keep the night free. It might even start to encourage me to start going to bed earlier...

Urgh. Just did my first TrainerRoad session since May - dived straight in with an 8 minute test to see how racing XC and commuting over the summer has helped my fitness. Turns out, not a lot - FTP is down >10% from 215 to 192. I thought I was going to die during the second 8 min block. I guess I've been doing a bit too much pootling to work and back (plus a week in Italy eating pizza every day probably hasn't helped).

Oh well, Sweet Spot Base 1 starts tomorrow, then Sweet Spot 2 then the MTB plan. That worked well for me last winter so I may as well repeat it this year. Only this time I'll be combining turbo work with commuting by bike most days. Hopefully I can stay "on plan", not eat too much to compensate (need to lose about 4kg) and not annoy my boyfriend too much with how long I'm spending on a bike...!

I broke Trainerroad today. I was doing Bays as a prelude to sweet spot base 2 and therefore Tuesday's 8 min test, and the instructions said "go for it" during the sprint intervals, so I did. It's seems - at my settings anyway - that >610watts puts it into "workout paused" which is a bit irritating.

I managed to control myself and keep the rest circa 590w which allowed the interval to continue.

That's a bit weird - worth contacting the TR team and seeing if it's sortable?

610watts puts it into "workout paused" which is a bit irritating.

I've had an interesting few weeks since coming back to TR at the start of Sept. I completed 6-7 workouts over 3 weeks at my old FTP and felt good enough to bump my FTP by another 5 points...then failed to complete the following at FTP:

Old Rag+1
Needham
Old Rag

I'm putting it down to the mild cold that I had. Other than a bit of discomfort from a sore throat and the inconvenience of a snotty nose I felt OK, so It was quite an eye opener to experience such a loss of power...I could tell as soon as I hit a significant interval that I didn't have it in me.

The cold has now been banished and I've completed a few sessions at FTP without issue, so thought I should do an FTP test...

My last FTP test was the 8 minute workout and that was back at the tail end of Jan; result was 263w which I've since increased to 305w (over 40-ish workouts) by bumping it 5w at a time, as and when it felt right.

Result of the 20 minute test from the weekend? 337w! I must admit, I'm slightly afeared of my next session 😯

I don't think a 10% increase is right for me, certainly not based on the feel of the last few sessions (ignoring the illness) but I'll give it a shot and see how it works out. I'll have a couple of weeks of Sweet Spot sessions I think, workouts that I'm familiar with and try to build some confidence at the new FTP before getting too adventurous.

that >610watts puts it into "workout paused" which is a bit irritating.

I sometimes had signal dropout cause the workout to pause, dunno if it was low battery, interference or some other connection issue but it has happened very infrequently and at no particular point in a workout so it might be related to hitting any particular point or power output.

Anyone know if they are getting closer with the iphone app release? I'm using motivo at the moment as they have an app but would rather use trainer-road.

I could use a laptop but it'd be pretty awkward where I have my turbo setup.

Anyone know if they are getting closer with the iphone app release? I'm using motivo at the moment as they have an app but would rather use trainer-road.

page[/url] has the following:

[i]"iOS update! We're just squashing bugs at the moment and will submit to the app store in the next few weeks.

At launch it will be iPhone only (iPad is next). It will natively support Bluetooth Smart and it will support ANT+ via a Wahoo Fitness Dongle.

There are two features that we haven't built yet that we were going to cut for first launch. This is so we can get the app out faster and get feedback.

Those two features are Horizontal Display and Video Support.

We figure that implementing these could add 2-3 weeks of total dev time. We think that would push us too far into the winter training season and you've all waited long enough!

I wanted to telegraph this move to everyone so that 1) Expectations are set and 2) You don't "1 star" us in the app store because of a missing feature.

We'll probably start working on these features after we submit the app store. App store approval can take 1-2 weeks.

What does everyone think? Right now we want to "get the darn thing out" then start to roll in more features."[/i]

ah cool, I'd signed up to the iOS update email which has been silent but this looks promising.

... so it might be related to hitting any particular point or power output.

That should of read ... so it might not be related ...

I understood that. I've no issues with the dongle, before of after. 2 intervals at >610 watts had the same result? It could have been my cadence at the time was 130 which I've exceeded before. It may be that the gauge had gone very red and was off the chart?

I've never had that problem with high power sprints. You have a real power meter don't you? Try it with a garmin and see what happens?

@trevorderuise
Im using Elite Arion Mag, so has 3 resistance levels. Have just completed my 1st full hour TR session which is a big improvement on before, but cant do out of saddle High watt stuff yet, even if this is possible>>?
Cheers

You have a real power meter don't you?

No, thats virtual power. Seated too that was, i iz that awsumz...

New one for me today, did [url= http://www.trainerroad.com/cycling/workouts/3169-Table ]Table[/url]. Quite nice, bit like a 25 mile TT training effort on a rolling course. Had a few crap sessions recently, mostly due to being up a lot in the night with the kids and feeling wrecked, so it was good to complete a session like that feeling comfortable. A pretty good one for getting an idea if your FTP setting is a reasonable estimation of your hour power too.

Dammit. A messy 8 minute test and only a 1 watt increase in FTP. One of those days I guess.

Sigh...

First 45 minutes of The Hunted tonight, super busted legs after the double CX weekend.

Started sweet spot base 1 today (low volume).

Little bit of a disjointed warm up with messing around with various pairs of headphones, but the 8 minute test gave me an extra 6 watts on my FTP so fairly consistent with the 20 minute I did a couple of weeks back.

Next one Thursday....

@Haze
Me too, just joined STW team on TR and see you there (& others). I think we're about same level, so be interesting to see what Sweet spot base 1 does??
I had a nice (if thats correct term!!!) raise in FTP as haven't done for a year. This is a good nerdy thread for TR fans. Thanks jon

A question; I had a bad day in the office - in my opinion - when doing the 8 min test for Sweet spot 2. I did the first workout and felt it could have been a few % harder. Should I trust TR or raise the FTP manually a bit?

I say that but I have Keeler Needle tomorrow....

still waiting for the iphone app. FB suggests it may be immenent.

which is good as i'm stuck in abergloom this week.

Sorry Jonno missed your post, looking forward to Goddard tomorrow? Only 60 minutes this time!

I was in the same situation Kryton (except keeler needle was put in after I'd started the plan) and I have stuck with it rather than raise. First failed session on Sunday as well and a few signs of overtraining so I have to be more careful what I'm doing in the real world.

I may have mentioned this before 😉 but the test just gives an estimate. It's an estimate of the power you could sustain constantly for 60 minutes. For some an 8 min test may give a decent estimate, for others it may not. If you think it's high or low then tweak it.

I think its reasonably accurate for me, as i usually find the workout reasonably hard, sometimes get of the turbo wobbly and have aching legs an hour after, but I wouldn't say I was in the James Cracknell passing out stage at the end of each one.

Sweet Spot isn't supposed to be that hard anyway is it.

But my test - I was good for 6 mins on the first 8 min interval but was suffering with leg pain, then (stupidly) convinced my self to change down for 30 seconds before changing up and finish the final minute. On the second test the same, although once I changed up gain I couldn't get a rythm going. I did gain 1w, but the latter 1/4 of each interval was "spikey" in the profile. If I'd have been consistent I reckon perhaps a 5-8w gain?

I was very tired - as in kneel on the floor and take a breather for 5 - after the test though.

Sweet Spot isn't supposed to be that hard anyway is it.

Depends how long the interval 🙂 An hour at that pace should be manageable and not leave you totally spent as it is slightly below your hour max. Try something like Galena, a 3x20 sweetspot. You should be able to comfortably complete that.

You could have a go at something like Table too as a way to validate your FTP. Should be hard but doable. If you finish it comfortably then FTP is probably too low, if you're on the limit towards the end then maybe too high.

I was very tired - as in kneel on the floor and take a breather for 5 - after the test though.

I had a sick bucket next to the turbo last time I tried it 🙂

If you think it's high or low then tweak it.

It's unlikely that someone new to threshold testing is going to get an accurate result on their first couple of attempts. When I started TR I did the 8 min test twice in 3 days and went from 234-263w...clearly my fitness hadn't changed one iota, but my understanding of the effort required had.

Anyhow, regarding the FTP tweaking; I did this repeatedly through the Sweet Spot II plan...complete a few sessions at FTP, bump it by 5 points....complete a few more, another 5 points. This took me from 263-300w by the end of SS2. I did wonder whether I was pushing it too much, i.e. turning SS intervals into threshold / VO2 max efforts, but it all seems to have worked out OK. Just go on your gut feel.

If anyone's looking for a quick workout to fit in when they're short on time then I can recommend [url= http://www.trainerroad.com/cycling/workouts/12315-ride-fit-master-blaster ]Ride Fit Master Blaster[/url] - 36 minutes of high intensity intervals with short rest intervals. Great for early mornings before work.

[url= http://www.trainerroad.com/cycling/workouts/20594-pensacola-stage-race ]Pensacola Stage Race[/url] is quite interesting. It looks doable, not too tough, but has a nice sting in the tail due to the intervals ramping up meaning the last couple of rest intervals aren't 🙂

I race TT so last winter from Jan to March I followed their 40k TT prog. It gave me a great boots in FTP, around an extra 40 watts over 12 weeks. I PB'd all my distances early in the season.

I'm currently on the 11 week Competetive cyclist prog. If you want a brutal session try Givens. 2 lots of 3 intervals at 110%, 120% and 130% FTP, 3 minutes at each level.

I'd also recommend following a programme, that way you get proper structure and an easier week every 4th week to help recover rather than doing it adhoc and becoming fatigued.

Sheesh. Although my quads were burning in the last 20 seconds of each Keeler needle intervals, I didn't struggle through it. I've 3 x 12 mins on Thursays preceeding a long weekend away on the mtb, so I'll think I'll leave my Ftp as it is for that, and up it next week.

Goddard tonight, probably my least favourite to date.

Form sprints were okay but struggled with finding a good cadence for the required power in the spin ups and ended up working too hard (although no bouncing).

ILT's were a pain in the arse, I used to do this for a laugh on the way back from the pub. I guess practice will bring perfection but I'm not sold on them enough to spend lots of time working on them...are they really worth it?

Antelope on the other hand was excellent....

Seems a tough week this week - all muscular endurance. I completed Jepson which is 4 x 8,mins close to FTP intervals, with 3 x sprints included per interval last night - just - using Jen's "shut up legs" philosophy. The final set of sprints had that "I might be sick" feeling meaning I had to ride through that and the lactic build up for a minute before setting back into an FTP sized interval.

I'm glad today is a off day!