TrainerRoad – STW approved sessions

Does anyone know if it’s possible to add TrainerRoad plans to the Training Peaks calendar?
I know that you can sync completed sessions but i’m thinking about using the ATP function in Training Peaks.

I believe you can set up the kickr so it takes its readings from a different power meter if need be which would sort the difference, but my plan is not to use the best bike on it on going, just whilst I work it out. That’ll mean I will just be using the kickers readings.

Bumpy, I don’t think there is…been looking for this and/or a sync with Google calendar but nothing so far…

Bumpy, I don’t think there is…been looking for this and/or a sync with Google calendar but nothing so far…

Looks like it’s going to be a lot of copying and pasting to do then!

Out of interest, do people prefer the 8 minute test or a 20 minute test before starting a plan?

Edit: How do people work the plan when it comes to shift work?
I need to swap some of the days around each week but still do the same weekly sessions. Should it be a problem?

I’ve tried both and I much prefer the 8 minute, but that’s probably because I prefer a shorter effort.

I think the 20 min test is more representative though.

I’ve only ever done the 8 minute test, not out of preference but basically because the training plans I’ve done have used it even though the text says you can do either.

Last year I moved the days around but kept the same order of individual workouts. Probably not quite so important on the low volume plans where the sessions are separated by a day or so but on the mid and high volume plans you get a hard session followed by an easy one so best to stick to that order.

Read through the associated text for the plan and for each workout to get an idea of why that workout is where it is in the overall plan then if you need to move things about you have a feel for what’s needed.

Now that its been mentioned… i find VO2 max efforts quite hard and im not a powerful rider which is probably why, and also asthmatic. Hence ive been struggling with the 8 min test this year, the 20 I find easier – relastively speaking. In real life im better at endurance than raw power events, speed on flats yet not climbs.

Im wondering about others opinions on this – when we’ve got to a point of accurate FTP so are working at the correct levels, does our physiology then dicatate we’d be better at one or the other? Im thinking I should defer to the 20 min test now for accuracy, rather than the 8 min.

The 8 and 20 min tests are just “field tests” to get an approximation of FTP, which is max sustainable over an hour. I guess you could physiologically be better suited, or better trained, for one or the other. I suspect I’d get a higher value from the 20 min but mentally I’ve always preferred the 8 min.

TBH I rarely do the tests now, but then I do have long threshold sessions I do fairly regularly and know how hard they should be and tweak my FTP from those.

Mount Field tonight. Stuck nicely to the target power, just a couple of Watts over. A bit of heart rate drift over the three efforts, 12BPM rise from the first to the last.

Ebbets for me an my new lower FTP. It worked out fine, I found the last interval tough and the sprints bringing that slight sick feeling before recovery – perfect – so I should listed to TR and the posters here and stop being in self denial about my decreased FTP.

Interestingly though, my Strava “fitness and freshness” shows me at the same number as the day before I started my first ’15 race in March – surely this is good news, as I’ve just started base/build/speciality plan to coincide with my first race on 7th March 2016 – so I should be fitter by then than I was this year?!

Funnily enough did Mountfield last night, starting the Sweetspot mid volume, not going to manage the two and half hour sessions though couldnt cope on a turbo that amount of time ! I normally ride everyday but the intensity drops through winter so I am hoping doing a proper turbo programme will maintain and improve gains made this year.
Aiming to increase pwr by at least 0.2 by March to 4.7, doubt I’ll lose weight so more power needed !

First session on the rollers tonight in about 7 months.

Came into the year with excellent form, got disillusioned, switched to running, and now back again for winter base.

Dropped the FTP by 50 and tested myself with the Sufferfest film the rookie.

Not too bad, so I know roughly what figures to aim at when I do the FTP at the weeken. Hmm joy of joys.

First use of trainerroad and kickr today with sufferfest revolver as I’ve used it several times before with a dumb trainer and perceived effort. Dumb trainer HR average of 124 and max 183, with smart trainer average 161 and max of 190 so worked me a lot harder.

Had a couple of odd moments on the trainer which ruined 2 intervals. It just kept getting harder until I could barely turn the pedals seated, almost 500w as I was ramping into the interval, almost as if signal dropped and it kept ramping up till it picked the power back up and dropped the resistance back down. Had similar on some rest intervals when it just kept getting easier. Any one had this? Should I try to get the laptop closer to the trainer?

Hmm would you mind emailing us at support@trainerroad.com so we can take a look at your workout file? That certainly doesn’t sound normal.
—
Professional Mtb Racer & Community Manager at TrainerRoad – Cycling’s Most Effective Training Tool

Had a couple of odd moments on the trainer which ruined 2 intervals. It just kept getting harder until I could barely turn the pedals seated, almost 500w as I was ramping into the interval, almost as if signal dropped and it kept ramping up till it picked the power back up and dropped the resistance back down.

I’ve had that happen with the kickr too. Not very often though, I’d estimate it’s happened once every 15-16 hours worth of use, rare enough that it’s not really bothered me too much. Doesn’t normally last for long but it’s as if someone has sneakily turned the resistance up to maximum for a few seconds.

Thanks for the post trevorderuise, I’ve just sent an email to the support team. First time I’ve used the software and trainer, so any help appreciated.

@DT78
TR do seem pretty good on their support – there’s a couple of their staff post on here for example.

I’ve noticed that if you go on the TR website during the afternoon and evening there’s a “Chat” popup feature (it’s not there now for instance) so presumably it’s when the TR guys are in the office. It’s basically an Instant Messenger type feature and you get very quick support.

First turbo session in 6 months today.
Did a 20 minute test, Rubber Glove, and got a disappointing result. Looks like there’s plenty of work to do during the winter.

hi all, everything is in place. The turbo is bought, the ANT+ jazz purchased. Now what do i do? FTP yes then follow a plan I presume. Want to build up base over winter and was thinking of following the traditional base, but which volume? Low mid or high? sorry if this has been asked before ( i have no doubt it has)

TR do seem pretty good on their support

Support is what persuaded me not to buy the Tacx Neo and go for the Kickr – plus the clever way they use their company name in naming their followers Wahooligans… (not really for the Wahooligan bit)

Volume really depends on how much time you have available and also how much time you have for rest especially if you want to ride outdoors as well should the weather be kind.

I did Sweet Spot low volume last winter but am doing the SP mid vol this year. The SP high volume doesn’t have any more days on the turbo, just longer sessions.

Sufferfest have a “fall collection” offer on at the moment, three new films for under $30.

Pretty good for those not wanting to follow a dedicated plan but need a little motivation to get on the trainer and nail themselves into the ground.

Hi all. Question if I may. Using TR what have people been choosing to do/follow if they’ve been training for MTB marathons and endurance events (events with a serious amount of overall elevation and not just distance)?

Cheers for any advice…

I asked TR about something similar but didn’t specify big elevation gain:

“I was wondering what would be the best build phase training plan to follow after Sweet Base mid vol considering that I’m aiming at long MTB rides. By long, I’m thinking of 200 mile ITT events”

Reply: In that case, you’ll want the sustained power build plan

Well, you could try XC Marathon in the Speciality phase, and a long ride at the weekend.

Hi. Thanks whitestone and Kryton57 for your replies. I’ll have a look at those ideas, also reminds me I can email TR direct if necc.

TR support are good aren’t they? Suspect is a low battery on the stages causing the cadence / power readings to drop out occassionally and confuse the trainer = it kind of sticking with ramping up or down till it picks signal back up again.

New battery and/or usb extension lead for the dongle should sort.

I may unpair the stages as I was just planning on using it for cadence, but if it causes issues I will use a seperate cadence monitor.

DT78, that’s interesting, so were you using the Stages power to control the kickr?

Not intentionally. But I had linked both to trainerroad. It might be it defaults to the power meter. I didn’t see any option to chose which power source to use.

Looking at this for next year, currently nursing a smashed up shoulder so off the bike for a while, I’m wondering if anyone has used it with a Tacx Flow, Garmin Speed Sensor and Ant + Adaptor for an I phone with good results, I don’t really want to go down the but a power meter route at the moment, I know it would be more accurate in the long run, but as a starting point I’m curious as to how people find it in use.

EVB- They dropped a hint to me that they might be working on some mtb endurance plans for the spring but failing that I’ll be on sustained power build and then short power build in preparation for BCBR next year. I think with mtb though if you’re climbing singletrack there will always be a need for quick bursts of power to clear tricky bits as well as more endurance stuff.

Quick question about a plan.

I completed Rubber Glove, a 20 minute test, on Friday and had a pretty disappointing result. After the test it suggested that I drop my FTP by 32w. I think it’s probably down to both pacing and the fact that I’ve not done any turbo stuff for about 8 months.
TR suggest the following:

use the second workout of this week to nail down your highest sustainable power via 3×12-minute repeats. If you find that you can exceed your assessment’s estimated FTP all 3 times, increase your profile’s FTP accordingly.

So how would I alter my FTP if I were to exceed my assessment’s FTP in this session? Should I just take the average over the 3 12 minute intervals and use that as my new FTP?

I would do the 20 minute test again, assuming that was your first attempt. There is a bit of a knack to doing them I find (I went off too hard on my first one and blew up).

Any recommendation for 2-3 mid week sessions to keep the legs fresh for a hard ride in wales on Sat?

I plan to start a proper training programme in Dec.

Look at an mtb plan and do the last week, as they are set up as a taper week ie short but intense sessions. Or just do any short session with a high intensity factor. Idea is to not fatigue but still push a bit.

8 min test last night and it was bob on where it was from last winter – quite pleased with that as I’ve had a bit of a disrupted year with chest infections, so thought it might be a deal lower.

My pacing is a bit ropey as it seems like I can’t ride the first block hard – it’s a grim effort to just hang on. I can take an axe to the second one, though.

I’ve done a couple of sessions now on the short course XC plan.

Knocked my FTP setting back from 250 to 240 as I was struggling to hold the power on the intervals.

Did Goddard last night (second week of SP mid vol 1). The efforts were fine but struggled with the individual leg training, I could just about manage at the first power level but not at the following two power levels.

@Garry_Lager I’ve found something similar when I do intervals – struggle with the first, not too bad on the second, fine for the next three or so then begin to struggle again as fatigue sets in.

My pacing is a bit ropey as it seems like I can’t ride the first block hard – it’s a grim effort to just hang on. I can take an axe to the second one, though.

That just about sums it up for me too! Did a 3×8 last night. Straight into the first after 20 mins of z2 and it was a right slog, second was ok, and third could push on a bit. First intervals are just always hard.

so I am hoping doing a proper turbo programme will maintain and improve gains made this year.
Aiming to increase pwr by at least 0.2 by March to 4.7, doubt I’ll lose weight so more power needed !

rsvktm, missed this first time around. Looking to do pretty much the same thing. Want about 20 watts, big jump. Worked pretty hard last winter so not sure where it’s going to come from! Hoping just a bit more consistency, bit more adaptation, staying healthy, and going into winter with better form might do it 😕

A five minute for me tonight… woohoo 🙂