TrainerRoad – STW approved sessions

I’m going to use the workout creator but I’ve found it’s best to start with a template and then adjust it to match precise requirements as opposed to building from scratch given the choice.

Doesn’t look like it though so I’ll just build.

gray – Member
I reckon in a few years’ time there’ll be an equivalent of TR that will give you customised workouts that are based on your power profile, where you’d like to improve it and for what style of event, and automatically detect your levels of fatigue / when you’re ill and tweak things accordingly.

It looks training peaks are just rolling that out for WKO4 iLevels.

Relesed WKO4 ilevel on May16th

Nice! This stuff is really interesting. If I had more time on my hands I’d like to get into it more, but I think getting hold of sufficient data to do anything useful would be tricky anyway.

Failed 20 min test this morning. Recent racing plus 2 bad nights sleep plus 1/2 bottle Prosecco last night tells me it was innevitable.

I was 5w away from my prior FTP so thats a relative victory 😆

I knew it was hurting too much after the first 5 and no amount of attempted mental happiness was helping.

Failed 20 min test this morning. Recent racing plus 2 bad nights sleep plus 1/2 bottle Prosecco last night tells me it was innevitable.

Are you mad? Sounds like you pretty much set yourself up to fail there!

Yes.

I’m trying to get TR stuff back on schedule, but I’m racing every 3 days for the next three weeks so theres no room to rest for a test. I’ll probably have to go to the Bontrager 24 a bit undercooked from a training perspective so I guess with all that racing leading up to it I’m now better off lengthening outdoor rides than concentrating on TR.

Minging day forecast tomorrow and got to go shopping* most of the day anyway so its going to be Elephants +2 or +3 for me tomorrow morning. I’m kind of looking forward to it.

*or walking round shops, standing by the doorways, generally getting in the way and waiting to go for some food

I’m trying to get TR stuff back on schedule, but I’m racing every 3 days for the next three weeks so theres no room to rest for a test.

Don’t bother with a test. Just ride to whatever you’ve currently got your FTP set too. It’ll probably only be a few watts out. Feel that the sessions are getting a bit too easy (based on IF and TSS) then bump it up a bit, bit too hard then knock it down a bit. Worth chucking in a 2×20 sweetspot/threshold type of session in every few weeks to just check that the FTP is set about right (you should know at the end of the second interval if that’s really a power you could conceivably hold for an hour.)

Elephants +2 or +3 for me tomorrow morning.

Good luck with that!

I am f ing sick again for the third time in 10 weeks. Perhaps my body is trying to tell me something . Given myself a week off. Hate it . I want interval pain

So back on plan (XCM)… I raced yesterday, will be racing Wednesday night, then Fri-Monday in wales with some quick people for a workout.

Tonight then, Raymond as per plan, skip to Baird as its less intensity, or outside up the road for as many 1km 12% ave hill repeats that I can stand?

Raymond looks ok. I’d probably do outdoors though but maybe not batter myself with hill reps.

Been back on the turbo a bit the last couple of weeks. Having been utterly sick of it earlier in the year I’m now quite enjoying it. Is a bit of a reminder of how different road and turbo are though (unless you have a perfectly smooth road with a gradient that doesn’t vary and no wind to contend with!)

mrblobby – Member

Elephants +2 or +3 for me tomorrow morning.

Good luck with that!

I failed. Went for Elephants plus 1 in the end due to time but still failed with motivation on the last rep. Didnt help that the gears were skipping meaning I had to ride easier gear higher cadence to get the required power.

Undecided on whether to ride outside or do TR in the morning.

Am I allowed to feel tired? Last week was supposed to be rest – didn’t quite happen.

[/url]TSS by [/url], on Flickr[/img]

Am I allowed to feel tired?

No, looks like you took most of Feb and March off, you should be well rested 😉

Back on TR for 45 mins of very gentle z1 tonight. First time back on the bike after close to two weeks off with what I think is (but really hoping isn’t) glandular fever. Advice seems to be to try and stay active and do what I can manage so figured I’d give some very light turbo a go. Turned out ok, HR and PE was pretty much as I’d expect it to be for the effort. Only problem was an annoying wet nose as it’s far too painful to clear it! Shall try some longer z1 next then build up slowly to some z2 and see how it goes.

Boo hiss to being ill! Hope it’s not glandular fever. Sounds reassuring that the effort wasn’t unexpectedly hard though.

I had a go on the turbo this morning too. Just an hour of sweet spot stuff (Mount Field). Tested going down on the drops – just for 5 mins but was fine. Want to check out my flexibility to help choose my new bike, see!

Tricky one gray as assume you’ll get more flexible as time goes on. Is geometry of old bike unworkable? Looking forward to the new bike thread. 🙂

Yeah, I should get more flexible as time goes on and once the scaffolding comes out. I can already touch my toes when warm though, and seem pretty much OK with my old bike position. Well, not quite as comfy as I was, but I’ve not exactly been riding much lately. I figure that if I’m confident that the old bike is OK, then I’m safe to get a new one that’s no more racey than that. I’ve been playing with geometry comparison software to check out lots of options, and am going to see a fitter chap with some sort of jig next week! Then I’ll narrow down my list and see about some test rides…

Definitely very helpful that I have the turbo and my old bike is usable on it, otherwise it’d be really a bit tricky to ascertain where I am on the flexibility front.

Hi, should I be doing interval training standing up ? Replicating #enduro races? Ta!

Personally I’m not wild on standing up intervals on turbo, seems to rattle about a bit too much and I worry about damage to bike. Just find an uphill stretch of fireroad and hammer up it standing a few times!

Not racing until next Wednesday and a 125k z2 planned for Sunday – so what to do tomorrow? 2 x 30 at sweet spot with race starts indoors, or a 30k ride with 5×1.5km hill reps on a 12% average climb for strength?

I’ve 3 more XCO until the Bonty 24, hence the weekly long slow rides if that makes a difference…

Bump for advice on the above please?

Everyone been out enjoying the long evenings and (some) sunshine?

4 TR rides in the last week for me as the evenings get darker and wetter 🙁

Yep I’ve been using TR a bit, thick mizzle here. Will be doing a taper session this evening, probably Crane if I can shake off my cold/hayfever/general lethergy. Time to think about doing starting the speciality cyclocross sessions soon too.

Ferrals, time for The Owl?

Just a pretty basic custom 3×8 here and another with a 30 min OU block so far. Plan for winter… to ride outdoors as much as possible! Fell into the turbo trap in Jan and Feb this year then on the back foot when I ventured outdoors again.

So I’m starting on Sept 5th with my new training period to March. With my fitness (or lack of) and the fact I’ve TiYS next weekend & two more XCO’s in September, is it worth putting a base period in?

Or Build 1, Build 2, Xmas, XCO 1, XCO 2 then race in March? I’ll do 2 C races in that period – 2 Gorricks Brass Monkeys and Battle on the Beach.

Jesus trainerRoad is back! Only 121 days to christmas! Nothing useful to add sorry , but good luck!

I’m going to plunge back in to TR soon too.

Probably safer than my recent foray into proper riding – rode up an alp and managed to stuff the hire bike into the side of the mountain at a fair speed on the way down. Cost me €274 euros in bike damage but luckily no harm done to me. The car that I’d just overtaken had to stop to check I was OK!

Oh and I would have thought that it would be worth putting a base period in. If you want to improve your base fitness (and why wouldn’t you?) then put in the work. Nothing to stop you doing some racing during a base phase.

@Kryton57 Your best bet is to go through as much of the Base/Build/Specialty cycle as possible. So that means you’re going to have to tweak some things. If you’re constrained for time, you can shorten the Base phase and complete only the first or second 6 weeks of Sweet Spot Base. Then make adjustments to the number of weeks you’ll be in Build if need be. You will want to get the entire 8 weeks of your Specialty phase in as that’s arguably the most transformative phase with refining/sharpening those skills you’ve built in the previous weeks of training.

The hyperlink below will take you to a post we’ve written about adjusting your training plan to fit your race season:

How To Adjust Your Training[/url]

Hope this helps mate! Happy training!

Community Manager at TrainerRoad — Cycling’s Most Effective Training System[/url]

Nick thankyou, that is very helpful – I am Athlete #1 racing a season from March – September so that helps a lot.

So I’m starting on Sept 5th with my new training period to March.

Ugh is it really that time already.

I’m quite looking forward to doing an FTP test… not much point for a few days though, have a chesty cough at the mo.

No problem! Hope this season shapes up for ya mate. 🙂 Happy training, and as always, ride hard!

Community Manager at TrainerRoad — Cycling’s Most Effective Training System[/url]

Different approach for me this cx season, all races bar my last will be just considered training races so will start speciality phase beginning oct. not touching trainer road till it gets dark or starts raining again though!

How so ferrals? What’s the last one?

Shall be getting on with some TR soon once I’m out of my current riding malaise. Thinking it might be time for a short riding break.

Its started raining again!!

I just fancy seeing if I end up improving better that way. Plus the last is the welsh champs which is local to me, not that I expect to do well, but be good to do as good as possible as its my club putting it on.

THe way things have fallen with other commitments I’ve got a block of four races, then four weeks of no races, then four weeks, then the welsh champs, so if more or less fits nicely with 3weeks on, 1 week recovery. I’ll end up with: B race, C race, C race, B race, gap, B race, C race, c race, b race, a race

I’m quite looking forward to doing an FTP test

Clear indicator of psychological problems.

See also ‘using a turbo’. 🙂

Haven’t touched a turbo since BCBR so suspect my peak FTP has already passed me by this year 🙁

I ran out of time last winter to do base/build/XC (illness and life in general meaning over 28 weeks the gaps accumulated). So I think this year I’m going to skip base. I could of course start earlier but motivation lacking while it’s still light outside. 😆

Also a change in strategy to focus on short power bursts as that’s my clear weakness. I’m not planning on doing a 7 day stage race next year but more enduro racing. (Possibly TransBC) so hours at less than ftp not on the schedule.