TrainerRoad – STW approved sessions

On the basis my psychology is “if I don’train, I’ll be shit” (I’m racing MTB next Sunday) ‘spoon, I re-read this, it may be a helpful reminder as it was for me:

http://support.trainerroad.com/hc/en-us/articles/201891484-Recovery

and

http://support.trainerroad.com/hc/en-us/articles/201954934-Workout-Bailouts

I’m going to stick to my plan leave TR alone until 1st September now and enjoy my holiday. Its worth reminding myself I’ve been TR-ing or racing back to back since February, with Jan backwards to December having chest infections.

Having said that, I’m going to perform the 8 min tests on the basis of the 2 x 8 being TT interval training albeit at a 10% reduced effort rather than an FTP test. This would put me just over my March FTP, so I should be able to maintain it. If not – I am indeed very tired. If I can I’ll re-do an FTP test 1st September after my hols at my prior (March) FTP with a view to it being reset more appropriately to reflect the status quo.

Wise words. A bit of time off can do a lot of good.

Ended up taking most of last week off. Just felt tired and utterly demotivated after the weekend so decided to take a couple days off the bike. Then picked up a stomach bug from from the kids that wiped me out for another couple of days. Felt a lot more enthused starting up again though. Even starting to feel some love for turbo sessions again!

A bit of time off can do a lot of good.

Worked for me! (I don’t recommend the methodology though).

Kryton, may I suggest setting same goals that aren’t focused so rigorously around numbers and compliance with TR sessions? TR is a nice guide and provides some structure, but it doesn’t KNOW about your other life commitments, illness, racing etc…

I love numbers, am highly analytical and analyse data all day long as part of my day job. But when it comes to working with individuals, as opposed to populations, the variability from day-to-day is enough to make me use the numbers as a guide not a prescription. TR training as opposed to coaching can’t make the distinction. Strava Fitness and Freshness can be of some help.

Don’t be obsessed with power, FTP, and testing. For longer events, concentrate on your HR but know your threshold levels. Sunday saw my average HR at 160 bpm, that is just below Zone 4 and is where I would want it to be. Threshold HR is 178 bpm and I maintained that on the climbs.

Cheers Kryton, that 2nd links a good read, for the most part I know I’m rubbish in the mornings, even on the commute I’m 5-10% slower for the same RPE (and it usually come in the form of a wall rather than the usual ramp of discomfort), so that’s some useful pointers on how to make the session useful if it’s the only option.

Another quick question, I’ve signed up for one of the STRAVA training programs which includes a mix of interval sessions and “just go out and ride your bike focusing on X, Y or Z”.

One of the interval sessions is 4x8min which trainerroad has a few sessions in the workout library around 95-98% of FTP, but on rainy days or when there’s no time for 90-120min on the road I’ve been doing 2x20min as a replacement, and some of these are as high as 102% of FTP (i.e. they’re all out FTP tests rather than training). But the odd thing is I’ve been fairly consistently matching or adding to my FTP each week (there’s always one day I end up doing it), so it’s not feeling like it’s too much.

Is it a case of “if it feels good, do it” as it’s not impacting on other rides/sessions or should I be doing these intervals at a lower intensity?

thisisnotaspoon. For those days where you’re substituting trainerRoad for an actual ride try taking a look at ‘colosseum’ or ‘baxter’ they are both 90 minutes long and have a lot of effort changes in them so feel quite like a road ride. By default they are lower in the FTP range than you might want but bump them up using the percentage buttons and they can be as hard as you need them to be.

I’m currently following one of the trainerRoad programmes but when I was taking a more freeform approach I used to do colosseum at least once a week. I would bump it up so that the peaks were just above the FTP line, around 120%.

I’ll have a look at those workouts too.

I looked at the Trainerroad plans and opted for the STRAVA ones instead, mostly because they’re written from an assumption you’re doing it on the road, so it’s easier to swap in/out sessions on the turbo rather than having to miss specific sessions as the weather was nice so you just went for a ride instead.

Anyone used the CX plans with any success?

Thinking of giving it a go now the days are drawing in?

Thought those interested in power numbers might like to check out Dumoulin’s from the Vuelta…

http://www.cyclingnews.com/news/dumoulin-releases-vuelta-a-espana-power-data/

Over 500 watts for 6 minutes 😯

Struggling to make that transition back to hard turbo work here now the long evenings are drawing to a close. May need to refresh my turbo cave, it’s become a bit of a dump for bike kit over the summer. Feel a show me your turbo cave thread coming up 🙂

Back on it tonight with the 8 minute test ahead of a sweet spot plan, pleased to see a decrease of only 1 watt from when I left off back in April-ish…yeah I’ve been training outdoors etc. but had expected a drop off on the turbo as I’ve only really used it for warm ups and recovery.

Interesting my LTHR had dropped by over 10 bpm, ignoring a couple off for age and maybe a little for more for natural variations I’m taking this as a sign of improved efficiency?!

so, I’m back on the bike, 14 weeks post leg break, couple of 40 minute turbo sessions last week, bailed rubber glove before the test (should have turned FTP down) was too hot as well,

couple of sub 40 minute loops in the last couple of days

303W FTP pre accident (Powertap) now 247W (Stages)

work to be done

That’s far from a catastrophic drop all things considered!

Kudos for getting back on again, especially this time of year.

depends what my W/Kg is though now 😆

couple of months of base i think, get some miles in the legs

Having a bit of a break here before knuckling down to a winter program. Been struggling with hard stuff on the turbo so thought it was time to get that turbo head back on by trying an old favourite, Starr King (3×15), but whacked down to 90%. Still struggled a bit with the sweaty unpleasantness of it all despite two big 18″ fans on full whack but at least it’s done, will hopefully only get better 🙂

Also started on episode 1 of series 1 of 24 on netflix. 7 days and 22 hours to go, that should get me through a winter of turbo 😉

So what’s your winter turbo plans? And what entertainment have you got lined up?

Last night was my first turbo session of the season, thought I’d break myself in gently 🙄 so did “South Twin – 1” partly as it was my turn to make tea so didn’t want too long a session.

Stayed at my last FTP which I have to say wasn’t too bad. I plan to embark on a full set of Training Plans (Base, Build and Specialty) for the winter starting in about ten days so will spend the next few days building things up, maybe with a dry(?) run on the FTP test.

I think im on the path of recovery from my virus, if so then next week I start Sweet Spot base, within which sessions will be replaced with outside rides if possible and always include a Sunday Club ride – i too want to get a good base this year.

Then a build plan from December to Feb – probably short power build -, and then XC Olympic until May.

and then XC Olympic until May

Rio doesn’t start till August 😉

Good to hear virus is out the way.

30 minutes on Zwift, followed by Carson 30 this lunchtime

the trainer road session seemed to go quicker, seem to have a mental block at the moment, i get into a session and I’m watching the clocks, the timer, the count down,

borrowed a Bionaire floor fan as well, only had it on the 1st setting, shifts some air!

And what entertainment have you got lined up?

its easier for me to turbo in the kitchen, but there is no TV, don’t know wether to go down the bluetooth speaker road, or bluetooth headphones as the volume on my Macbook is too quiet

I’m going to give trainer road a crack – I’ve been slack, then on holiday, then crazy busy at work, and am now trying to race cross with minimal fitness, meaning weekends are out and all training needs to be inside on the turbo.

Which bluetooth speed and cadence sensor do people recommend to use the virtual power meter thing? Or are they all much of a muchness?

seem to have a mental block at the moment, i get into a session and I’m watching the clocks, the timer, the count down,

Much the same here. Time seems to pass sooooo much slower than when outdoors at the moment.

borrowed a Bionaire floor fan as well, only had it on the 1st setting, shifts some air!

I have two of those running on their highest setting!

I have two of those running on their highest setting!

good fans! had to get a rubber based mat for it, as it was snaking backwards constantly

BCBR on 4th July 2016 is the goal for next year so I’m currently taking it very easy and haven’t touched the trainer in about a month.

Starting with Sweetspots in November then short power build then XCM. Got planned in two one week training camps which will hopefully take place after the sweetspots and then after the power build (although I doubt it’ll be quite that neat). 30 weeks out puts me at Dec 6th start. I did contemplate doing both General and short build to make it 38 weeks of training but that puts me starting Sweetspot next week and I’m not sure I’m quite ready for it just yet.

In terms of entertainment/disctraction not sure yet. Last year managed just listening to music so hoping that’ll still work this year.

@ferrals

I’ve the Garmin combined speed/cadence sensor – GSC-10? – it’s ANT+ so I needed an ANT+ dongle to link up the iPad.

There’s info about what you need for any particular computer/tablet setup on the TrainerRoad site plus a list of the turbo trainers that they’ve generated power files for Virtual Power.

Good to hear virus is out the way.

Well im still sweaty, coughing and with headaches but slightly less than yesterday which is giving me hope…

Hope it clears quickly. Snotty nose season in full force here for my kids so it’s only a matter of time before I come down with something. Also waiting on a date for the snip so that’ll be an enforced bike break too 😕

@ dirtyrider

Have you kicked off your latest sessions at the lower (247w) FTP, left it high or started again somewhere in the middle?

Started it back up this evening – bit tired for a ftp test so did grassy ridge on the cx plan. Not too bad all in all – used the ipad app for the first time which was pretty good for the actual program, but I couldn’t see how to minimise it and watch something else.

Does anyone have any tips for reducing turbo sound / vibration? I have it in my attic sitting on two carpet off-cuts and it is reverberating throughout the house. Was wondering if a rubber turbo mat would have better sound insulation.

Garry, I didn’t think that was an option with the iPad app.

Getting back into it now. A couple of Galena (fairly basic 3×20 sweetspot) done. But… rather annoyingly picked up a couple of saddle sores. I’m usually meticulous about cleanliness down there and apply loads of sudocreme at the merest hint of soreness. However a weekend away riding with mates, including about 5 hours in a soaking wet pair of shorts riding around Penachno, some generally pretty poor campsite hygiene, and there they are 🙁 Thread useless without photos? 😉

Had a go at the 8 minute FTP test yesterday – my legs are still sore today.

I was quite surprised with my result at 168 FTP. When I had a proper lactate test with a coach in February I was at 320 and I feel stronger now.

I think I have listed the wrong trainer, on TR it is down as a Elite Crono Fluid elastogel and in actual fact my trainer is actually a Elite SuperCrono Power Fluid Elasto Gel.

Does anyone no if you can change the powercurve post testing? I really don’t want to do another test for at least 4 weeks!

I think the resistance on the Power Fluid is a lot higher than the standard Fluid ones, so that would give a much lower wheel speed for a given power, and a lower virtual power reading. This seems to support that…

You can change the power curve and your value for FTP (Profile tab) whenever you like.

Thanks for the info – just as I suspected.

I was just hoping I would be able to edit yesterdays workout to give some meaningful data to benchmark all further training.

Looks like a re-test may be on the cards.

You possibly could do. You’d know the avg wheel speed for your 8 min efforts. If you can find the right setting for your trainer and work out what power that wheel speed equates to, then assuming a fairly constant effort, you could estimate the avg power. Virtual power is a PITA though, it’s why I use a proper PM.

Might just be easier to re-test 🙂

email trainerroad. their support is pretty good. I had a problem with a workout and they fixed it from their end.

Email sent.

Any idea where I can find the power curve?

Does anyone have any tips for reducing turbo sound / vibration? I have it in my attic sitting on two carpet off-cuts and it is reverberating throughout the house. Was wondering if a rubber turbo mat would have better sound insulation.

i used to use a rubber weight lifting mat – better value than a branded turbo specific version

http://www.floormats.co.uk/rubber-gym-flooring-mat

Carson yesterday for me

If you go to their web site and log in you’ll get a “Chat” box where you can IM them directly – assuming it’s in their office hours. They were on the ball yesterday afternoon – I accidentally clicked it and got a response in about 30 seconds!

They do seem pretty good in responding to requests in general.

http://support.trainerroad.com/hc/en-us/articles/201695694-Wrong-VirtualPower-Trainer-Selected

Workout changed, FTP and LTHR both updated. What good customer service!

Ericsson today, seemed harder than Carson,

tried 15s all out after the session, the Elite Turbo Muin, seemed a bit like riding through treacle

Interesting, what do you think of the direct drive style of turbo? Quite fancy one, even if it would mean the end of my powertap.

direct drive is perfect, takes 30 seconds to switch over, my main reason for switching was that i got rid of the powertap