TrainerRoad, Wahoo KICKR and FTP
Discussion
Am I right in thinking the IF number is basically how hard it is.... So say if the IF number is 0.85 you should finish feeling tired but it absolutely f
ked, or am I wrong? Could you still be absolutely shattered from a workout with a low IF? I'm contemplating giving something like Mt Hale a go Wednesday which is IF 0.86 and TSS 111. How tired should I feel after something like that? I don't fancy another 20 minute test just yet but want to get stuck in with some interval training.
Cheers
ked, or am I wrong? Could you still be absolutely shattered from a workout with a low IF? I'm contemplating giving something like Mt Hale a go Wednesday which is IF 0.86 and TSS 111. How tired should I feel after something like that? I don't fancy another 20 minute test just yet but want to get stuck in with some interval training. Cheers
All explained here:
http://home.trainingpeaks.com/blog/article/normali...
Don't get too hung up on the details for now. Just do a variety of sessions to get a better gauge of what sessions you should be doing. I'd do another FTP test ASAP though - all TR sessions are based on % of FTP, so you may find them too easy or too hard if your FTP isn't correct.
The sessions you choose will depend on your goals. TR offers a number of training plans based on goals such as sportive, TT, crits etc. If you don't have specific goals and are just looking to increase you all-round fitness, then just pick a variety of sessions such as sweet-spot, threshold, VO2max, anaerobic. The most important one IMO is the sweet-spot session. I regularly did the classic 2x20 mins session during Winter and Spring (usually 2-3 times per weeks). It gives you a solid base on which to build and acts as a springboard to more intense shorter sessions.
http://home.trainingpeaks.com/blog/article/normali...
Don't get too hung up on the details for now. Just do a variety of sessions to get a better gauge of what sessions you should be doing. I'd do another FTP test ASAP though - all TR sessions are based on % of FTP, so you may find them too easy or too hard if your FTP isn't correct.
The sessions you choose will depend on your goals. TR offers a number of training plans based on goals such as sportive, TT, crits etc. If you don't have specific goals and are just looking to increase you all-round fitness, then just pick a variety of sessions such as sweet-spot, threshold, VO2max, anaerobic. The most important one IMO is the sweet-spot session. I regularly did the classic 2x20 mins session during Winter and Spring (usually 2-3 times per weeks). It gives you a solid base on which to build and acts as a springboard to more intense shorter sessions.
Interestingly, I find the IF or TSS doesn't correspond exactly to how ruined I feel....but then it could be everything from a long day at work, or a relaxing weekend, that effects it just as much. Who knows 
We all have days on the bike where everything is;
a) awesome
b) horrific
for no reason whatsoever
We all have days on the bike where everything is;a) awesome
b) horrific
for no reason whatsoever
I've got a wahoo kickr mat being delivered today, expensive but I've read good reviews. That should hopefully stop it moving! My garage stone floor isn't perfectly even (it's flat, but is very lightly rutted) and this should hopefully solve that too.
I think I'll brave it and do another test tomorrow. At the end of the day, whilst I don't fancy doing it again, it's without question the best thing to do. As you say, if my FTP is wrong, all the sessions will be wrong.
I've been in contact with TR and they aren't sure why it went to ERG mode but I've refreshed the workouts and they said leave your keyboard close (I'll plug in a USB one and have it next to me) and press the "m" key if it goes to ERG mode again, that'll change it back to level mode.
Will let you know how I get on! Cue me getting 170 now as it first said
I think I'll brave it and do another test tomorrow. At the end of the day, whilst I don't fancy doing it again, it's without question the best thing to do. As you say, if my FTP is wrong, all the sessions will be wrong.
I've been in contact with TR and they aren't sure why it went to ERG mode but I've refreshed the workouts and they said leave your keyboard close (I'll plug in a USB one and have it next to me) and press the "m" key if it goes to ERG mode again, that'll change it back to level mode.
Will let you know how I get on! Cue me getting 170 now as it first said
The mat has turned up and I've put it under the trainer. It's not quite as slip-free as I'd have liked but it's certainly solved the not-quite-level issue and hopefully it'll stop it slipping too. When turning the handlebars the trainer does seem to move a bit from side to side but as long as it doesn't move forwards I don't think it'll be a problem.
Will be trying the test tomorrow morning, with a plug in USB keyboard nearby and hope that I don't have to use it!
Will I be stupid to think I could do the test at 9-10am and then leave to cycle to work at 11am.....bearing in mind it's a 20 mile ride in! Lol
Will be trying the test tomorrow morning, with a plug in USB keyboard nearby and hope that I don't have to use it!
Will I be stupid to think I could do the test at 9-10am and then leave to cycle to work at 11am.....bearing in mind it's a 20 mile ride in! Lol
Well that was horrible
Did the 20 minute test again....but AGAIN it went into ERG mode (you can see on the attached image where....a few mins into the test). It did it at a set of instructions which makes me think that it's built into the programme. Luckily, I had a keyboard next to me, hit the "M" button and it went straight back into slope/level mode and I carried on.
FTP updated to 206 (thats 3.9W/kg....as I'm a lightweight!) but my FTHR is 140.....can that be right!? my HR was hovering around the 170 mark most of the time!!
Anyway....I'm not going to be doing that test for a while, probably not for another 2-3 months or so.
Ross.
Did the 20 minute test again....but AGAIN it went into ERG mode (you can see on the attached image where....a few mins into the test). It did it at a set of instructions which makes me think that it's built into the programme. Luckily, I had a keyboard next to me, hit the "M" button and it went straight back into slope/level mode and I carried on.
FTP updated to 206 (thats 3.9W/kg....as I'm a lightweight!) but my FTHR is 140.....can that be right!? my HR was hovering around the 170 mark most of the time!!
Anyway....I'm not going to be doing that test for a while, probably not for another 2-3 months or so.
Ross.
Just did my 1st session on trainerroad..... Acrodectes. I added an extra 5mins of warm up before and after the last rep 5mins recovery and then 2mins at FTP.
Bugger me it was hard work! Had to dial it back to 96% for most of session, legs were tired after the test and then riding 20 miles to work yesterday so not too bad I guess!
Properly enjoyed it, so much better than a traditional turbo trainer it's unreal. I've also just fitted an ultegra 12-30t cassette for use on virtual trainer. fk off doing something like Alpe D'Huez on a 26t
TrainerRoad got in touch and said it was indeed a fault with the programme causing it to shift back to ERG mode and in the next day or 2 they'll be doing an update.
Thanks everyone for your help. I've no doubt this will make me a better rider.
Bugger me it was hard work! Had to dial it back to 96% for most of session, legs were tired after the test and then riding 20 miles to work yesterday so not too bad I guess!
Properly enjoyed it, so much better than a traditional turbo trainer it's unreal. I've also just fitted an ultegra 12-30t cassette for use on virtual trainer. f
k off doing something like Alpe D'Huez on a 26t TrainerRoad got in touch and said it was indeed a fault with the programme causing it to shift back to ERG mode and in the next day or 2 they'll be doing an update.
Thanks everyone for your help. I've no doubt this will make me a better rider.
I started the general build plan a couple of weeks ago and have been sticking reasonably closely to it, but I have done my longer rides outdoors and a few other rides outdoors too..... The longest ride on the plan so far is only 150mins yet I've been doing over 250mins....
However, I think I already need to increase my FTP a touch as today I came across acrodectes which is meant to be a tough workout. I set some of the interval sessions to 101% because the kickr always seems to come 1W or 2W short at the end of an interval (it takestakes a few seconds to build from recovery pace to hard effort) and today I did all of acrodectes at 101% except the last set were at 105% and I had enough in me to put the last effort to 110% and with 30secs to go I put it to 130%
Great bit of software and without doubt will keep me going through winter.
I did have to buy a huge fk off fan though to keep me cool
However, I think I already need to increase my FTP a touch as today I came across acrodectes which is meant to be a tough workout. I set some of the interval sessions to 101% because the kickr always seems to come 1W or 2W short at the end of an interval (it takestakes a few seconds to build from recovery pace to hard effort) and today I did all of acrodectes at 101% except the last set were at 105% and I had enough in me to put the last effort to 110% and with 30secs to go I put it to 130%
Great bit of software and without doubt will keep me going through winter.
I did have to buy a huge f
k off fan though to keep me cool E65Ross said:
Well that was horrible
Did the 20 minute test again....but AGAIN it went into ERG mode (you can see on the attached image where....a few mins into the test). It did it at a set of instructions which makes me think that it's built into the programme. Luckily, I had a keyboard next to me, hit the "M" button and it went straight back into slope/level mode and I carried on.
FTP updated to 206 (thats 3.9W/kg....as I'm a lightweight!) but my FTHR is 140.....can that be right!? my HR was hovering around the 170 mark most of the time!!
Anyway....I'm not going to be doing that test for a while, probably not for another 2-3 months or so.
Ross.
You could try doing The Sufferfest "Rubber Glove" this is a 60 minute session very similar to the one you've done above with the 20 minute all out session at the end. I use this on my KICKR and it holds the KICKR in erg mode through the warm up and automatically switches mode to slope/level when the 20 minute session comes in so you are not held at any power...Did the 20 minute test again....but AGAIN it went into ERG mode (you can see on the attached image where....a few mins into the test). It did it at a set of instructions which makes me think that it's built into the programme. Luckily, I had a keyboard next to me, hit the "M" button and it went straight back into slope/level mode and I carried on.
FTP updated to 206 (thats 3.9W/kg....as I'm a lightweight!) but my FTHR is 140.....can that be right!? my HR was hovering around the 170 mark most of the time!!
Anyway....I'm not going to be doing that test for a while, probably not for another 2-3 months or so.
Ross.
As you've found out - it's a killer session!
1 week into TR now, mainly thanks to this thread .Started with the 20min test session ,pleased with my effort and happy with how dialled i got my effort so feel the FTP is as accurate as it gets.
Have now created a few sessions myself based on some old faithfuls a coach planned a couple of years back. Skimmed over a few pre loaded and might give rubber glove or Dana a good for the hell of it.
I like adding stupid text comments to keep myself amused
My power meter connected straight up to my iphone and so far so good . Bg thumbs up from me.
Have now created a few sessions myself based on some old faithfuls a coach planned a couple of years back. Skimmed over a few pre loaded and might give rubber glove or Dana a good for the hell of it.
I like adding stupid text comments to keep myself amused
My power meter connected straight up to my iphone and so far so good . Bg thumbs up from me.
|http://thumbsnap.com/9b8bgWev[/url]I'm generally really enjoying the turbo sessions, as much as riding outdoors in some cases!
I've paid for the annual subscription rather than monthly.
Long ride planned for tomorrow as I'm off work (but working Saturday!) and so will probably do that outside if the weather is nice. I also have cycleops virtual trainer and have numerous gpx routes on there so I'd be tempted to try that out if the weather is grim.
I've paid for the annual subscription rather than monthly.
Long ride planned for tomorrow as I'm off work (but working Saturday!) and so will probably do that outside if the weather is nice. I also have cycleops virtual trainer and have numerous gpx routes on there so I'd be tempted to try that out if the weather is grim.
I didn't calibrate it. I have performed a "spin down" a couple of times using the wahoo utility app on my phone, is this the same thing?
I have now been using this for approx 3 weeks and got to say I've learned a lot about myself and I already feel I'm improving a little.
I have, 2 or 3 times now, made the 60 minute interval sessions longer. I always add a longer warm up before any session and also increase the warm down too (so my workouts get an overall lower IF rating....but I'd rather do them once warmed up a bit better!!) and this morning I did "young" which is quite a gutsy session. I added a 6 minute rest interval after the 3rd set and then added in a 4th set. I managed to complete it at 101-102% but upped the last 5 minute interval.
I think the fact that I was able to do this (admittedly I was having to work a bit for it!) suggests my FTP should go up a little. I'll do another test in a few weeks.
Really enjoying it, absolutely cracking bit of software!
I have now been using this for approx 3 weeks and got to say I've learned a lot about myself and I already feel I'm improving a little.
I have, 2 or 3 times now, made the 60 minute interval sessions longer. I always add a longer warm up before any session and also increase the warm down too (so my workouts get an overall lower IF rating....but I'd rather do them once warmed up a bit better!!) and this morning I did "young" which is quite a gutsy session. I added a 6 minute rest interval after the 3rd set and then added in a 4th set. I managed to complete it at 101-102% but upped the last 5 minute interval.
I think the fact that I was able to do this (admittedly I was having to work a bit for it!) suggests my FTP should go up a little. I'll do another test in a few weeks.
Really enjoying it, absolutely cracking bit of software!
m444ttb said:
I've been tempted a Wahoo KickR for a while. Sounds like you think it's worth the money then? I want to use it with TrainerRoad and Sufferfest videos through the winter and into next summer.
Definitely. It's not a cheap bit of kit but compared to a traditional turbo trainer it's just in another league. I found I got bored quite easily on an old turbo but this way really keeps me entertained. I know a friend who was able to get me the Kickr at trade price, so instead of the rrp of £950 I paid £712 (that includes a 5% handling fee so a bit more than trade price) but it still wasn't cheap.
Would I have paid over £900 for it now I know what it's like? Yes.
I treated myself to this because at the end of last year I had to have major surgery....running has always been my main sport (I used to run 60-70 miles/week!!) bu unfortunately a seemingly permanent side-effect means I can't run very well. Cycling is OK....I've always loved cycling but really struggled to get out in the winter (I'd only ever cycle if I was injured from running in reality) but with this kickr and trainer road...as well as cycle ops virtual training, I've no doubt at all I can keep a good level of fitess up through the winter.
Don't regret buying it at all.
I personally prefer hooking it up to a laptop with a garmin ANT+ USB stick, rather than using the phone/tablet apps because I find editing workouts etc just much easier on a laptop, plus having a half decent size screen ahead is better IMO.
Hope that helps. Any other questions about the kickr just ask!
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