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Thanks Bryce, have used Workout creator but hadn’t realised you can use it to modify existing workouts.
Had started to make my own but found it a bit tricky at times, dropping a block in and getting overlaps which seemed fiddly to rectify using the start/duration/end times. Then having to repeat the process over and over gets frustrating!
Maybe there’s a repeat function I’m missing or I just need to spend a little more time with it.
So I'm doing more running and weights this year which means I'm finding it tough on the TrainerRoad workouts. For the longer overunder workouts (1:30 so not that long) do people think it's better to do the whole thing at a lower value or one less set at 100%
sweaman2
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So I’m doing more running and weights this year which means I’m finding it tough on the TrainerRoad workouts. For the longer overunder workouts (1:30 so not that long) do people think it’s better to do the whole thing at a lower value or one less set at 100%
Just do a workout search and see if there's a shorter variation on that workout (there's often a 1h15m or 1h version in there somewhere too).
I sometimes do that but was also wondering once I'm in as it were.... 2 down with three to go is bailing at 4 better / worse than all 5 but @ 90%?
If you drop percentage, at some point the intervals will become under-unders not over-unders so the point of the interval becomes void.
There is definitely a lot of functionality with the WC that can get confuising, but if you check out some of the videos in our video tutorial, it simplifies things down quite a bit 🙂
https://support.trainerroad.com/hc/en-us/articles/201377834-Creating-a-Custom-Workout
For over under workouts, you are better off bailing early than reducing the intensity 10%. Typically, a 5% reduction is okay and worth pushing through, but a 10% reduction on an over-under workout loses the purpose of the workout and, as ferrals said, makes it an under-under workout.
Doh! I deleted a Ride from my career instead of unassigning it by accident 🤦🏻♂️
Is it restorable from anywhere??
All sorted thanks to the great Trainerroad support team 👍🏻👍🏻
Had another play with Workout Creator and inserted some 30 second bursts into Eichorn, spaced them out nicely then shift selected the whole 20 minute interval and added it to snippets to use as a repeat.
The editing seems to work much nicer if you work methodically from left to right, think maybe before I was jumping around too much adding bits here and there with the intervals pushing and pullling everything around to suit. It’s just having familiarity with how it behaves I guess.
Hows everyone's TR plans going? I am failing at the moment - hectic at work means I'm stuggling for any time and not getting enough sleep plus I'm actually doing physical work at work rather than just computer stuff so am generally tireder than normal. Still, starting to ease up a bit so hopefully get a bit more structure back.
Question: According to my plan am starting week 4 of Sweet Spot Base but didnt do any TR last week, just a couple of commutes to work and a mess around in the woods on Sat. The week before that I did week 3 but rode outside on the w/e and was time limited so didn't get the training stress I'd have got from the over unders I should have done on Sat or the duration of Sunday. Not sure whether to do start week 4, re-do week three or even re-start plan as its been a bit haphazard so far.
My feeling is to stick to week 4 as it would mean I'll be finishing off base 2 when I have my first xc race, guess the question is how much do I loose by having breaks in the plan when it comes to adaptation.
ferrals - I've been in your shoes (missing a few workouts, having an easier week by mistake) and decided that I should just go straight back into the plan. I suspect that the wee rides you did last week have maintained what you've gained so far so you should be fine. The reason I chose to keep going with the plan when I was in your situation was mostly just the mental boost from keeping looking forward and progressing.
My current TR-ing is non existent. I took a break from TR when my kid was born and just hada few rides on Zwift (didn'y like it as much as TR). Have now found the time for a low-vol plan but my Flux has decided to stop working so is on the way to Holland. I finished SS1 about xmas time and have done a reasonable amount of base-y stuff in the interim so am going to pick up SS2 when I have the means to do so. Am not training for anything in particular so although a reset to the start of SS1 might be better for getting faster I prefer the VO2max stuff in SS2.
The reason I chose to keep going with the plan when I was in your situation was mostly just the mental boost from keeping looking forward and progressing.
Yeah valid point. Plus I like Carson which would be tomorrows workout
I found SSB 2 really wiped me out for very little gain oddly. Then I continued into Short Power Build but my consistency has been so poor that I’m not sure it’s done much good. Trying to start fitting in some racing hasn’t helped as I kind of feel a owe it to the entry fee to taper a little- which of course starts a downward spiral
I’ve made the decision to switch to Sustained Power Build from scratch and train through any further racing. Planning on retesting with the Ramp Test tomorrow and cracking on from there.
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Hows everyone’s TR plans going? I am failing at the moment – hectic at work means I’m stuggling for any time and not getting enough sleep plus I’m actually doing physical work at work rather than just computer stuff so am generally tireder than normal. Still, starting to ease up a bit so hopefully get a bit more structure back.
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Pretty sheeeeiiiittttte here as I got ill [along with every cyclist I know it seems] and have been away, but fingers crossed all over it now. Was doing a sustained power build and don't exactly fancy jumping right back into those heavy intervals, so think some easier sweetspot sessions will be the first order of business.
I followed SS bases 1 & 2, low volume but introduced a Weds speed skills/spin ups session as well as a longer weekend ride.
Did roughly the same with sustained power build but only really followed it loosely since I was working on the two weeks on/one week off thing suggested for masters athletes.
Should have been my last this week but have scheduled an easy week in due to three weeks of reliabilities and now feeling knackered. I’m also in Mallorca next week so a break now will hopefully freshen me up for a week of solid riding over there.
All in all I feel stronger than I’ve ever been for the time of year, just hope it translates to the racing!
Hows everyone’s TR plans going?
Heh. Erm. Well. Excuses excuses from me! I had man flu in January that stuck around in my chest for a few weeks. Then a couple of weeks ago I snapped an Achilles tendon. So now I'm bollocksed for the foreseeable again. Just as well I recently bought a shiny new Neo! Bah!
Ouch, unlucky Gray! Hope it recovers ok.
@Haze, I've always thought doing low volume wouldn't be enough to improve but after your comments I'm thinking switching to low volume and then adding in extra when I can will probably be a more satisfying way to do things. That way I can feel pleased with the extra rather than guilty about skipping stuff!
Yeah I find the flexibility helps keep me motivated particularly towards the end of winter, I use the low volume as a base and pad it out around weather/family/work commitments or whatever’s going on.
Gray, best of luck with the injury, I ruptured mine a few years ago playing badminton. Recovering from it was what got me back on a bike since BMX as a kid. Turned out to be a very positive thing!
I've always gone for the low volume for that reason. Easier to add in something as opposed to feel guilty about missing a session. I've just been following plans loosely as doing more running / weight lifting this year for general health and don't have a big cycling objective.
@gray - You make me feel lucky which is saying something!!
I've also previously found that low volume plus a bit of optional freestyle extra is nice. Once you've got the three quality sessions in then anything on top that doesn't knacker you is a bonus.
(I did my Achilles playing badminton too, already a bit bored of it, but it doesn't hurt much.)
I haven’t played it since, shortly afterwards a work colleague did the same. Seems to be a very common injury in explosive sports.
Gray - Oof you get all the luck don't you.
Finished Base pretty tired and started on Build but not feeling right. Probably a small cold but couldn't hold power and struggling in the real world too. Didn't back off duration but did on intensity. Sacked the plan off in the 2nd week but felt better so raced on Zwift last week with some decent outdoor rides. Decided to plow on with the plan so this is a realtively easier week then back to week 5 next week. Bit scared that my FTP might be up again as the last test I wasn't right but maintained the same FTP but I've got to remember the failures after that were probably down to health. Ramp test is a much nicer way of doing the FTP estimation also.
I go for the mid plan as it fits my average hours fine and happy to sub in rides. Just got put on the new beta (look for the Trainroad Beta group on Facebook) plan layout and they now provide a TSS estimate for outdoor rides. I assume it's more accurate with a HR monitor on. Not fussed about it being 100% accurate but it's a better indication of the overall load in a week.
Going forward now it's "nice" outside I'll be intending to do Wed/Thurs/Sun outdoors at least.
Ends up ending the Speciality Phase 1 week early for this years main event at Glentress 7.
I’ve spent the last few weeks riding outside and decided that it’s infinitely more preferable to sitting on the trainer.
<div class="bbp-reply-author">john_l
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I’ve spent the last few weeks riding outside and decided that it’s infinitely more preferable to sitting on the trainer.
Same.. just cancelled my TR subscription for that reason as it would more be a case of the occaisonal turbo. Interested in the TR beta thing though, as I do tend to try and follow the general plan concept outside. If they can give you an estimated TSS for your outside rides so you can see how well you're synching into the plan when outside I'd probably re-subscribe. Off to look at facebook!
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That's essentially it. You have to request access and I think it took about 3 weeks to get in but it might be quicker now. I think it's been literally switched on this week though.
I suspect they are trying to compete with Trainingpeaks which I've looked at but am just bamboozled by the options and info.
i'm using Trainingpeaks as well - gives you TSS based on HR.
TR was great when coming back from busted collarbone, but I needed to get back on the bike properly and particularly for racing SS, I don't think you can properly replicate that indoors.
I've kept my subscription going even though my ankle is immobilised, simply because I like the podcast and the product so much that I want to continue supporting them. I've cancelled zwift though and probably won't switch it back on again. I have a Robocop style boot thing now, so I reckon in a few weeks I'll fit some flatties and have a go at heel pedalling on the turbo...
@tomlevell so how does it work, you upload your gps file to TR and specify what bike etc?
Nope, it grabs from Strava. It’s really good!
I’ve managed to bamboozle it though by riding my rides simultaneously on Zwift and only saving the Zwift ride to Strava. TR can see both of course but the Zwift one is generally longer and contains a few extra TSS points.
So the TSS score is more than double for those days. I guess that’s why it’s a Beta though.
It would be the same if you warmed up and cooled down longer on your Garmin and only saved that version etc etc so no doubt they’ll fix it.
I've no doubt Training Peaks does but it's a mess to look and work out what everything is for. I'm sure it's a more powerful tool in the right hands.
TR grabs from Strava/Garmin etc.
Currently you have to manually force it to calculate the TSS by adding a ride intensity scale from 1-10 against their notes. I'm assuming it looks at HR but I don't know it does for a fact. Might only work on the scale.
It does take Zwift rides and automatically calculates TSS as they are power based. I guess if you have a power meter outdoors it'll do the same. One person noted that you can change the FTP on each ride which means outdoor you can alter it if you have a different result.
I just auto sync my Garmin HR data with TP & there it is.
so sorry to ask, I did google/ search but nothing found. Traininerroad on a 1x10 mtb? have a spare wheel with a closer range cassette on it... if I whack the resistance up it should be ok?
will only be two max three sessions a week of intervals for a couple of months...
That'll work perfect! I've personally spent a lot of time on a trainer with a mountain bike. There are a few things to consider though:
1. The trainer will tear up your rear tire. You may want to consider a trainer specific tire if that is possible with your setup
2. You need to make sure that your trainer is compatible with your rear wheel spacing. Bikes with boost spacing have 148mm rear axles and do not fit in some trainers. Also worth considering, if you have a rear thru axle, then you will need to pick up a thru axle trainer adapter to allow you to clamp it in the trainer's frame.
In general, your gearing should have adequate range on the trainer but that will depend to a degree on the size of your front chainring. Trainer, tire tread, roller pressure etc will all have an effect on your resistance so I can't say with certainty what gearing you will need.
cheers Bryce, yes I have a specific trainer tyre @ 80psi. 26 inch wheel. front chainring is only 32. I have used it before but I had a double on the mtb then. but I think I had it on a lower resitance setting. I also cant seem to find my heart rate montor... it'll be ok with just speed and cadence sensors yes?
You definitely don't need HR to run perfectly well on TrainerRoad. I always hook up my HR sensor, but that's more for post-hoc curiosity and long term trend stuff - I pay pretty much no attention to it during the session (I mean, I might notice if it was going bonkers, but otherwise...).
Sufferfest workouts no longer available via trainerroad - shame as I liked a couple of the less intense ones like 'power station' and 'nine hammers.'
Yep, all you need is a speed cadence sensor and a supported trainer to get up and running TrainerRoad with VirtualPower 🙂 Feel free to reach out if you have any more questions!
I had a 5 minute go on the turbo today, with flat pedals and my big fat Achilles boot thing! Felt weird, and had to lower the saddle a bit to not be a bit uncomfortable, but essentially it was OK I might use it a bit over the next few weeks, mainly to get blood flowing through my leg and promote healing rather than for fitness, but it's all good...
So no-ones been turboing through summer 🙂
Just re-signed up to TR and see the strava grabbing is now live on the main version.Will be interesting to see how it goes. Doesnt seem to be using heart rate though - just your percieved effort (and I guess duration).
Anyone been using it without power (for outside rides) and care to comment on how useful they've found it long term? I'm only using virtual power on turbo
I've been sticking outside rides in, only to give an estimation of my weekly TSS
I have just signed up after a long break, and can't find the video workouts (ie sufferfest) is the feature retired now?
They sufferfest ones were pulled earlier this year, as sufferfest are now app based themselves and want people to operate within their platform.
Shame, as revolver was a bit of a classic on TR.
Don't know about other videos, have they all gone?
Yeah, I found the sufferfest post about it, I think they are cheeky bastards, I bought most of the sufferfest videos over the years to use with trainerroad, I knew they haven't released new videos for purchase for 2 or 3 years but pulling the old stuff from trainerroad is pretty poor IMO.
Does any one know any good resources for mountain bike videos to watch while training?