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Once you start using your Neo in Erg mode, all of these problems will go away...
Tried the Neo in erg mode today and felt fine at fairly low power (~200W) but awful at higher powers (>350W). Like riding slowly through treacle. Felt much more like road out of erg mode. Shall have to see what config can be tweaked.
For Gods sake. Beta Blockers might blunt your performance the Doc said...
Time to work on your base!
I've just started using it as part of recovery from a knee injury. Can't put much power through it yet but like the structured nature to help keep my interest. Mind you, even if I could put more power out without knee being painful it wouldn't last long as haven't ridden since a cyclocross race in November! So unfit.
It's a good excuse to listen to some loud rock as well 🙂
mrblobby - Member
Actually went ok that day but blimey, standing around for some 10 mins waiting for my start, that was hideous!
Get some of the outer edge zip tights if you haven't already, not exaggerating when I say they are a game changer for winter racing, can whip them off on the start line with a couple of minutes to go. Means warm up isn't totally futile!
Could I ask you chaps for some advice?
I've had trainerroad for about 6 months and have been doing 1 x session (sometimes a sweetspot or a Sufferfest) during the week and then a regular Saturday morning 50k chaingang with the club.
I've just decided to do the Sweet Spot base plan, which is 3 x sessions per week. Here's the thing - do I just do the two sessions on the turbo then 'count' the 90min session as my chain-gang outdoor ride?
Or do I do the three in the week then THEN the outdoor ride?
For context....it's a quick ride 4 laps of a 10k loop with long flat and then a climb. It's quite 'competitive' shall we say 🙂 and I like to be fresh for it.
I know it's a bit tricky to say, but if any of you have done the same thing it would be god to get advice.
I do the former oafisb - my third or weekend ride is outdoors unless time / weather means I'll do the TR workout.
It helps me to remember that technical skills - regardless of discipline - are training too. Even club rides can be intervals - someone will beast a hill, or you can, or pull a lead out for 5 mins... it's why I put a power meter on my road bike.
Thank you for the insight, Kryton - that seems very sensible.
Did you ever do the base plan?
I do the same, currently in week three of sweet spot base mid volume. The weekday sessions are done on turbo, Saturdays session is done on turbo if weather vile or busy, otherwise mimic the interval length outside. Sundays longer lower intensity ride is almost always done outside. As it gets lighter I start to sub in midweek outside rides for turbo too, again mimicking what tr is saying I should be working on. A bit hit and miss without a power meter (just use HR and perceived effort).
Just dipping in and out of TR but most recent FTP test is finally over 300. Woo hoo. Told wife but she gave me a blank look so you lot will have to do instead. Only problem is I'm riding like gash at the minute outdoors. Ride longer than an hour - don't think so.
It's time for me to take another FTP test as I move from base to build. I use the Tacx T2240, is it possible to get this into a slope mode for the duration of the test?
I'm sure that you can just select slope mode whenever you like in TrainerRoad.
is it possible to get this into a slope mode for the duration of the test?
Like Gray said I'm pretty sure you can just select slope mode. When I did the ftp test I left it in erg mode - it uses this on the warm up and then automagically switches to slope mode for the test intervals.
Hmm, I've been connecting via an iPad and not seen that option anywhere, but will take another look. Thanks.
I've mainly used the Windows version. TrainerRoad support are generally pretty responsive - drop them an email if you can't find it.
Thank you for the insight, Kryton - that seems very sensible.
Did you ever do the base plan?
Sweet spot base, i am time crunched.
Question, will it be a big issue if I switch the Saturday and Sunday rides around (sweet spot base mid vol 1)? Have no time for a long ride on Sunday, but on sat could concievably have a couple of hours riding in the sunshine then do the 1.5hrs sat ride on Sunday
Of course not!
Everything's flexible, and it has to be fun.
There may be more than one reason why I'm not an Olympic champion. 🙂
So how you all getting on with your winter training?
Finding January a bit of a slog here. Having had a pretty decent base phase I'm trying something different for build phase and gone polarised. But that's coincided with me and kids picking up colds. And frosty roads leading to too much turbo doesn't help either. Could do with a week somewhere warm with the bike to kick start my motivation!
Confession time too, I'm mostly zwifting now. Though this does seem to be the default STW thread for training chat 🙂
Found the settings to drop into resistance mode, thanks folks.
FTP test went well (relatively speaking, it was still horrific), now at 310 watts. Let's see how that feels once I start General Build.
Finding January a bit of a slog here
Health issues here also have led to some inconsistent training, although when I do get a whole session in I'm on target and have a dogged determination to get through them. I too want to be out on the bike - the roads were covered in white frost this morning so its not worth the risk - I'm trying to remind myself the heady Spring/Summer/Autumn days arent far away.
With the current cold/cough I'm supposed to be Msrshalling from 7:30am tomorrow with a break to ride a Vets CX race. I thought it'd be a good session. But seeing as next week is actually "rest" week on my speciality plan and I start racing proper on 25th Feb, I'm thinking I shouldn't stand in a field all day but should rest, do some light intervals then hit pt2 of my plan hard up to the race.
I'm planning on ticking over with it - although nothing big as the CX season is a long way off [still going in some places]. Just got a power meter so would be good to get a decent ftp to take on the road for some tests later in the year.
Saying that, managed to bollox the turbo up earlier today by melting the plastic side of the roller. I must have reversed the skewer as the wheel was sitting quite far over - still on the steel but only just. Started an 8 min test and the cadence seemed high for the power output, one of the spin ups at 540W felt like a crazy effort instead of just hard. Then there was a burning smell so I stopped.
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I might be able to clean it up, but was thinking of getting a new turbo anyhow. Is there a cheap design that doesn't drift (much)? Or do you need to spend some money to get that sort of cadence stability?
Bloody hell! ^^
I've decided to sack off tomorrow. Over the years and through my posts everyone knows I never try to rest when ill. I'm going to this year!
Thought this thread was a bit quiet recently!
Winter training going ok for me. December was rest month, lots of messing around on mtb but no effort to any rides. Started sweet spot base at hte beginning of January. Given that I became a dad two weeks ago, I'm fairly pleased with how I'm managing to stick to plan. Missed the first Sunday ride (was in the maternity ward!) and bailed on a couple, one from tiredness and one from getting called to help with nappies :lol:. Otherwise plugging away and starting to feel the fatigue in hte legs. Switched round this weekends, rode outside yesterday (much shorter than planned) and did Saturdays today. Eclipse was brutal on five hours sleep. Nearly bailed every interval but managed to hang on.
Further to the above turbo issue, thinking of maybe getting a set of rollers to train on instead. I've never used them, so wondering if there are any drawbacks to be aware of [think I recall earlier posts on this thread saying they can be a bit unstable on very heavy efforts?]
Given that I became a dad two weeks ago
Congratulations! Oh and good luck.
was in the maternity ward!
Be careful with that shit, i managed to pull a calf muscle during the process and could i get anyone in a room full of nurses to help? Hurumph!
Oh and congrats ferrals. 🙂
Nice work ferrals 😀
Babies sleep most of the time so set up a baby monitor in front of the turbo and you'll be fine 🙂
Easy week here this week after 3 harder ones. Much needed with a sore throat picked up from the kids. I now also know why they've both been complaining of stomach ache... which made for a couple of worrying moments on last nights long turbo 😳
I probably shouldn't mention the Z word on this thread but did a group ride last night organised by Andrew Talansky. Pretty cool riding up the mountain with the man himself on my wheel 🙂
Good one ferrals. I did Eclipse yesterday as well, found it tough enough despite having a normal amount of sleep and no new baby!
base 1 & 2 done, just starting second week of general build. Official FTP not going up much from before xmas but I had a really bad test last week after the rest week. Just couldn't get going, felt awful and heart rate down about 8 bpm on previous tests, but managed to record the same power despite that - so I guess I may be improving on a good day. I did the first week of the build plan at about 103% with no problems, so I may be getting stronger. Certainly feel pretty good on the bike and sitting just below 4.5 w/kg at the moment, I think my fantasy of getting to 5 w/kg is not going to happen unless I lose 6kg!
ferrals, your post on the other thread about weight got me curious so had a look at the stw team on TR. Your w/kg is ridiculous, good work 8)
Edit... First baby coincided with a running injury for me. Spent a year shell socked, not exercising, eating lots of bad stuff to try and stay awake during the day. Got back on the bike 11kg heavier and my first 8 min TR test came out over 110W less than it is now. You have been warned 😉
Dont believe it for a second! Its virtual power so I have no idea where it is in reality. If it really was that I'd not be sitting in a office at the moment! I also haven't ammended weight for the christmas / newborn eating binge 😳
I'm actually thinking about paying to do a proper fitness test to get a real number for power to weight - a bit sad as it wont be much use but I'd like to know!
edit in response to your edit 😆 - Thats why I'm trying not to stop training at all. We are eating too much instant food and cake/biscuits, but I think thats ok for the first month or so then I'll start eating better again.. I've always struggled with sleeping before races so training sleep deprived will probably pay dividends 😆
ferrals, if you were a bit closer I'd lend you PM for some testing 🙂
Thats why I'm trying not to stop training at all.
It's easily doable, was a bit more motivated with racing when we had our second child, I think I missed a day or two's training 🙂
I've always struggled with sleeping before races so training sleep deprived will probably pay dividends
It would be nice if there was some benefit to this, like there is with fasted training, unfortunately I don't think there is 🙁 Funny reading stuff about not training when tired or with elevated HR, if I didn't do this I'd probably have not trained for a year or two!
but I think thats ok for the first month or so
Lol, you'll learn... you'll be grabbing anything that can be stuffed down in 30 seconds. There are however a lot more "naked" or "raw" snack bars etc about now than I could find 8 years ago, so try to fill your Kitchen cupboard with those every week.
I also found good soups like the Covent Garden soups / Supermarket own versions which pretty good low cal / quick options.
Basically, quality over quantity in the "reach for" stakes...
funny you should mention soup, been living off the Yorkshire provender 'naturally skinny' chicken and veg soup which is really nice, easy and healthy. Sadly been complementing it by lemon drizzle cake and Stilton (not together 😆 )
I've always struggled with sleeping before races so training sleep deprived will probably pay dividends
It would be nice if there was some benefit to this, like there is with fasted training,
Lateral thinking chaps! I definitely benefitted from getting used to operating on next to no sleep. For a while I was 'happily' getting up at 0430 to get some hours in - some days to get in early to work, others to ride the long way in (~4 hours). There's no way I could have done that pre-children. Embrace the sleep deprivation, consider it the new normal, then you'll have some extra hours each day forever!
I'm currently waiting to see my surgeon chap. Ho hum.
Bit of a training update, I’ve been following sweet spot low volume for about 7 weeks now.
I find that this gives me a structured plan for the dark nights on my rollers whilst leaving me fresh enough to for a couple more sessions on the MTB if time/weather permits.
Upped the FTP 7 watts to 4.2w/KG from just before Christmas, so things are moving the right direction.
Racing licence paid for and first race entered in order to create a little extra motivation.
Keep looking at new bikes whilst I've been hunting around for a new one for my eldest son. Some really nice 2017 models out now, way more tempting than 2016 ones were this time last year, odd.
So how you all getting on with your winter training?
Mine never really got started, and has mostly wilted and died. Combination of reasons / excuses including being poorly and having a sore back. Now I have surgery kind of hanging over me at an unknown time with an unknown outcome so it's hard to motivate myself to ride for training's sake (I did think that 'being fit and strong will put me in the best position to get through the surgery well', but now I can't really be arsed). Hmm, that sounds a bit grumpy. I'm not really, just in a bit of an annoying period.
Below par performance again tonight. even after rest week I've got massive pain in my upper legs during vo2max intervals.
The next day, my hips hurt and it's "stiff" to walk - nothing's changed about my setup :-/
Maybe you've got old? HTH 🙂
Recommendations for an hour log recovery session? I just want something to tick over my legs whilst testing out my new TT bike for the first time. Longer intervals at Sweet Spot?
Sweet spot work is not really recovery, but I get your point.
Geiger fits the bill, or Donner if you dial down the FTP by 5-10%
Geiger looks good thanks, I might dial that down a fair bit though as I'm on intervals (old rag) Monday.
Has anyone done an FTP test on TR in erg mode? Reading the blog it sounds like it automatically flips into slope mode during the actual 20min test interval. But it isn't 100% clear. I was going to do rubber glove tonight, but don't fancy pissing around manually switching modes after the interval has started if it doesn't do so.
Found my own answer in the replies to their blog from one of their tech guys, looks like it does as thought...
Hi Stephen,
We've set up Rubber Glove to automatically calculate your FTP/LTHR and display this prompt after the workout just as the TrainerRoad FTP tests do.Additionally, if you're using an electronic trainer (KICKR, Computrainer, Powerbeam Pro), TR will relinquish control of the trainer during the test interval such that your power isn't limited by ERG mode.
Well I did rubber glove last night, and was feeling really strong so gave it the beans, apparently I should now reset my FTP from 290 to 403. Not sure I will actually be able to keep that level up though.
In a bit of pain today though, went into the canteen at lunchtime sat down with the lads and then suddenly shot straight back up again as everything tensed up and felt like it was going to tear my kneecap off and drag it half way up my thigh.