TrainerRoad – STW approved sessions

First turbo session in just short of a month as a bit of illness, Christmas then couldnt be bothered. Managed to get plenty of riding in though so wasn’t as painful as thought was going to be.
Grassy ridge and enjoyed it, must be mad but glad I did as can just carry on now with build.

Is it possible for the instructions to be read out? I keep missing them.

How much do people’s legs generally ache when training, did a more intense week last week, only did and hour on Sunday, nothing yesterday and I still have a ‘warm’ ache in my thighs, not sure whether to crack on with tonight’s session or not. It’s the sort of ache that goes once muscles warmed up.

Does anyone want a free month? I seem to have earned one. PM me if interested.

I struggled getting up this morning after doing Huffaker (VO2 intervals) last night.

DT – glad you are feeling better. The kickr is great!

I’ve been handed another free month as well as has my wife who only started on TR about six weeks ago. I wonder if the uptake of Zwift is affecting them.

I’m on the recovery week so some nice steady state rides for a change 😆

I’ve just worked out that my first race of the season is in 8 weeks. This is great because it means race season is approaching however it also means that since I’ve still got 3 weeks of sweet spot base to do I’m going to be pushed for time training wise.

I’m not sure what would be best, whether to continue as normal (finish sweet spot, go to 8 weeks build then another 8 weeks speciality) or to finish this weeks sweet spot and do 4 weeks build then 4 weeks speciality.

Any other ideas?

I’d have thought that depends a bit on how important your first race is, and what your calendar looks like after that. Presumably your overall season would be best served by doing a full program now, but if this first race is super-important (and quite ‘specific’ in the sense that the speciality phase will really concentrate on very specific aspects) then maybe the 4 build, 4 speciality idea isn’t crazy. Another option might be to go with the full plan, but insert a few of the workouts from the speciality phase into your plan in place of some of the build ones… just a thought.

IANAC

Hi all, sorry for the silly question . I have just attempted my third 8 minute test after follwoing the bse training for 2 months now.

The target power , is that what to aim for if you want to maintain your FTP or improve it ?

Since my last test i have increased the resistance of the trainer by one level and changed that in trainerroad. i remember on my last test four weeks ago the target was X and i went for about 15 higher than that that, and inmproved my FTP numbers. I tried that tactic again today and blew up after about 5 minutes. I really really need to get a fan!

Still, all part of the learning curve. Thanks in advance

If you have an FTP value set then the target power in the 8 minute test would be what you need to hit to get that number from the test (so maintain current value.)

Get yourself the biggest fan you can! I have two of the 18″ screwfix floor fans. The amount of heat you generate on the turbo is huge, and if you’re overheating you won’t be hitting your full potential.

Also if you have changed resistance setting on the turbo then you have altered the characteristics of your turbo. The pedalling forces required will likely be subtly different and this can impact test results (less inertia if increasing the resistance, hence having to put more relative effort into getting through the “dead spots”.) This can be quite fatiguing and when you’re at your limit this could easily be a few watts difference in the test. Also the curves for one resistance setting may give different results to another resistance setting for the same real power if using virtual power. I’d say that if using virtual power and you’ve changed resistance settings then forget about previous results and start afresh.

Oh and it depends on how well trained you are already, but 15 watts is a big jump! The more trained you get the smaller the advances will be (and sometimes you’ll go backwards too 🙁 )

Yes to the fan ! I felt so , so hot it was unhealthy

Ok so what is realistic to go for then as a target to improve , specifically for ftp tests? 5 watts above the target power? I’m a little concerned about the alteration of the turbo changing so much . I just assumed that trainerroad would recalculate and take it into account.

Trainer Road just uses a curve to map wheel speed to power. It’ll be different for each resistance level of your turbo. But the curve for resistance 1 may be a better match for your specific turbo than the curve for resistance 2. So an actual power of, say 250 watts, may be reported as 230 watts using the resistance 1 map, but 260 watts using the resistance 2 map. I’d be very wary of comparing power values from two different maps.

Also don’t underestimate the difference in the feel of the resistance levels. Generating 250 watts at, say 90 rpm, on a light resistance with a big gear (high wheel speed and a decent amount of energy in the flywheel) will feel very different to generating the same power at same cadence on a high resistance in a small gear (with slow wheel speed and not much inertia in the flywheel.) May be easier, may be harder, tends to depend on the individual.

Re target. Depend how much you think you’ve improved. You’re doing the sessions, you know how hard they use to feel and how hard they now feel. If you think you’ve not gained much maybe push for an extra 5 watts and see how it goes, you can always up it a bit during the 8 mins if it’s going ok. If you think you’re loads better than you were a month ago then be a bit more ambitious.

everyone – Member
I’ve just worked out that my first race of the season is in 8 weeks. This is great because it means race season is approaching however it also means that since I’ve still got 3 weeks of sweet spot base to do I’m going to be pushed for time training wise.

I’m not sure what would be best, whether to continue as normal (finish sweet spot, go to 8 weeks build then another 8 weeks speciality) or to finish this weeks sweet spot and do 4 weeks build then 4 weeks speciality.

Any other ideas?

I’m in roughly the same boat, only I’ve only just started the second set of sweet spot base. Which series are you doing? My season is effectively over by May 10th (long break and a last race end of July). I am planing on continuing sweet spot base till end of Jan, build all through Feb, mix of build and speciality first week of March, taper for second week to first race and then speciality/taper depending on week to the May 10th race.

Did you increase the resistance because you were at max speed (i.e 52/11 or similar) on the easier setting some of the time? If not then I’d go back down a setting otherwise I’d agree with MrB and it’s going to be hard to compare too much as grinding in a low gear on high resistance will feel very different to spinning the wheel at max.

I’m using a power meter but I’d say try for 5 watts for the first 8 minutes. If after that you aren’t absolutely dreading the second 8 minutes then just push it a little higher.

Last season I went from 271 to 298 (so annoyed it wasn’t quite 300..this year!!) doing Sweet spot base I & II and General build. Some of that gain though was probably in getting better at testing as well.

@sweaman2 yep that’s exactly what happened. Was using top gear and not reaching some
of the targets . Thanks I’ll try for five watts.

Mrblobby thanks that all makes sense . I did feel quite a difference when I made the move .

I’ve just worked out that my first race of the season is in 8 weeks.

No idea when mine is! I really must sort out what I’m doing this year 😕 Vague plan is to be on top form around August and September for TT’s, with maybe a mini peak around May time too.

Last season I went from 271 to 298

I’ve dipped a bit since the summer peak. Maybe around 15 to 20 watts down. But I’ve amassed about 50% more TSS in the September to December period than I did last year. A lot more consistency and volume and less illness too. So be interesting to see what happens when my sessions start getting more race specific. I’m not panicking… but training really is an act of faith 😕

8 min test yesterday. -1w really surprised given I have done very little (other than eat cheese) for a couple of months.

Sweet spot base mid2 for me. Got a sneaky lunch time in today as well.

How religious are people to following the plans?

I’ve dipped a bit since the summer peak.

I’m currently sitting at ~260 after a very morale destroying and badly done ftp test before Christmas. Just finishing up SS Base pt1 and hoping to at least be back at 275 or so.

How religious are people to following the plans?

I try to be fairly religious as sweamrs is also training and we have a 2 year old. So routine and planning are currently the main religion in our house. Having said that I think following the progression is more important than the days and I’m also fitting in 2 outdoor rides per week. I’ve given myself an extra week for each part of the plans to allow for skipped sessions and the like.

hi all, is a 60w fan with 35cm blades enough do you think?

http://www.tretti.se/hem-och-tradgard/klimatprodukter/flaktar/bionaire-bac15x

its in swedish but you get the idea

and I’m also fitting in 2 outdoor rides per week.

On top of the TR plan or instead of?

hi all, is a 60w fan with 35cm blades enough do you think?

Sounds a bit weedy. I’ve got two 120 watt ones, bit like these.

In other turbo news… got cold feet on the Neo, think I’ll wait till version 2 and see how the firmware updates go. So just got this from eBay to tide me over…

About to hop on and give it go. I guess that speed sensor is a bit redundant now!

I’m also fitting in 2 outdoor rides per week.
On top of the TR plan or instead of?

In my case it’s on top of the TrainerRoad plan but I’m doing the LowVolume set for that reason. So it’s 2 or 3 trainer rides on week nights and one night ride leaving the final weekday evening for yoga / core work. Then one outdoor ride at the weekend and one indoor turbo ride.

That’s pretty much what I was doing, although nearly all early morning. My outside rides were mostly one lengthy commute (50 – 70 miles) in the week and one Sunday ride of about 30 – 40 miles.

Also combined with low volume sweet spot base. Seemed OK, though I think the intensity was set a bit low on the turbo for a few weeks.

In other turbo news… got cold feet on the Neo, think I’ll wait till version 2 and see how the firmware updates go. So just got this from eBay to tide me over…

Boo / yay! I’d have been interested in some useful info on the Neo.

Hope the LeMond is good for you though.

(I suppose I should really be sending my Vortex back for replacement now that I have time to wait for it to do the trip.)

Did Adams tonight. Tough! I think having the turbo in the shed where it’s pretty baltic, given it’s a fluid model, made the workout harder, due to the fluid being colder. Does this make sense? Or maybe I was just having an off day.

Reckon the Neo will be one for next winter if they can do what they are promising for the firmware and sort out the hardware issues.

First ride done on the LeMond, a custom TR of 20 minutes of sweet spot then 4 X 3 min efforts, feels really smooth. I can see what folk are going on about with the “road feel” too, especially at higher power efforts, and why it seems to be the turbo of choice for time trialists. The noise though… I may need to get some better headphones!

What was wrong with the Vortex?

So… Jacks, 4x8min at 105% with 1 min rests or a sunny but cold outdoor ride on a 30k strava covered route with several hills of 4-5min ascent time and a 5k rolling heads down segment (think rouleur).

Which is more beneficial?

I’d say it’d depend on how much outdoors you’ve been doing. Not been for a while, outdoor ride. Though just took the dog out and there’s a fair few icy patches on the footpaths already, be careful out there!

What was wrong with the Vortex?

Was fine for a few weeks, then started refusing to report any data. When I power it on, it just blinks a little red light at me. Tried various software upgrades. Tacx support says “hardware fault, send it back”, but I found that if I leave it on for about 12 hours, then switch it off then on again, it works. So I decided to just leave it permanently switched on. Not sure exactly how much electricity it uses like that,but not much. Have switched it off now though! Will probably cost a bit to send it to Rose…

@sweaman/grey, I’m doing sweet spot mid vol, but on the weekend riding not trainerroad, not sure how I’ll do it when it’s light enough to ride in the week.

Donner for me this eve, brutal!

Well that was novel, never had cold feet on the turbo before.

Got mine set up on a sheltered veranda around the back of the house and just done an hour in 1degrees. Was nice and cooling for the most part but got a bit too cool in between intervals…

I’ve had cold fingers too. Not quite resorted to full finger gloves yet, but it’s been 2C in the shed before now, and with windchill from the fan that’s a touch chilly. Once wore tights, but was too warm.

Which is more beneficial?

I think that’s the wrong question.

The difference in benefit pales into insignificance compared to accurately assessing the risk from shaded ice and low but bright winter sun.

Which is more beneficial?

I think that’s the wrong question.

The difference in benefit pales into insignificance compared to accurately assessing the risk from shaded ice and low but bright winter sun.[/quote]

Ordinarily, I’d say “Oh come on, don’t be a wuss, get out there and make the most of an opportunity to ride outside when it’s light!”, but right now I’m not inclined to argue.

I’ve had cold feet the last couple of evenings too (French window open), quick half hour recovery dans at lunch today and I was roast in the sun 🙂

Quick one for turboists. Over ear headphones while turboing? Horribly sweaty or ok? Anyone recommend a good bluetooth set?

Been using the plantronics in ear ones but they are struggling with volume over turbo noise.

Dry wretched twice today after my eight minute test. That’s an an increase of one dry wretch over the last test a month ago. Making progress and feels good to see my stats going up.

MrBlobby – Siennheiser (sp?) have got a new “Sport” range out, sweat resistant etc, they look pretty good.

Dry wretched twice today after my eight minute test

😯 I’m not sure I’m trying hard enough. My 4x8min @ 105% wasn’t that bad once I got over the head-thing of convincing my legs they weren’t aching.

MrBlobby – Siennheiser (sp?) have got a new “Sport” range out, sweat resistant etc, they look pretty good.

Not bluetooth 🙁

Dry wretched twice today after my eight minute test

Need a “Like” button 🙂

Was dreading today’s session. A 2×20 with an all out effort for the second interval. Not done an effort like that since last race in September, and since then it’s been a lot of base. Thought I’d use 20 min test pace as target but got a bit confused with the 8 min test and started it at 110% of the FTP I’ve been working to. Doh! Hard but doable, and I didn’t retch either so could probably have gone harder 😉

I’m nearing the end of week 1 ss base. Not finding it that tough to be honest, I keep trying to push the last intervals harder and then remembering I’ve got a erg trainer, doh.

Turned down a perfectly good opportunity to ride outside to instead sit in the kitchen and beast myself. Quite enjoying it too. Keep daydreaming about how I’m going to smash around every where super fast on the plastic bike come summer, might be a bit deluded…