Trainerroad expectations

[ALawson]

From having only used TR for about 2 weeks I reckon my ability to put the same effort out (or an increased one) for ever increasing durations is improving. You simply cannot go out harder than the target and then try and ease the effort a bit, its all about pacing.

A chap who rides for FCCC I think does all his training via a TT and he reckons that getting good at FTP testing requires lots of practice.

I did Goddard last night and it felt pretty easy based on a FTP of 270.

[Gruffy]

I've been following the thread optimistically hoping for some magic percentage I can cling to, fully aware that it's a 'piece of string' question. I'm hoping for a 25W-35W increase by May, which is a number I've plucked out of the air rather than having any science behind it. It's also only because I know that would get me close to a similar FTP as other riders competing in similar disciplines. At 37yo I've got two years of proper riding behind me and, despite a lack of disciplined structure, I think I've probably already enjoyed the easy gains. I'm mostly relying on consistency to make the biggest difference as that's something that's been lacking. I suspect I need to avoid those 2- and 3-week blocks where work/injury/illness force me off the bike.

[upsidedownmark]

2 thoughts there gruffy:

1) consistency is king (had a coach and trained consistently last year.
2) lots of base riding gives you a good platform to up your FTP - with intensity (sweet spot and threshold type workouts)

Fwiw I got +40w from a 260 base last year. Then lost it all in 3 months of sitting on the sofa after my 'target' event was done.. top end doesn't hang around (still plenty of base left).

[ALawson]

Gruffy plenty of threads like this to be found.

http://forum.slowtwitch.com/forum/Slowtwitch_Forum...

Only thing I would say is that after your TCR efforts last year I bet you can work right up to the limit of what the body is capable off, although last summer the limit was probably the physical pain of your lower legs and arse then your aerobic capacity (which is the limiting factor I understand on your FTP).

I am sure your resolve when doing FTP testing will still give better results then your lab rat ones last year (even in the same form/condition) as you can simply put up with the suffering more.

I todate have dicked about and not trained, for me TR is slowly getting me used to putting up the pain locker for longer!

[Crazycraig]

ALawson said:

Craig I am assuming you are well below 80kg, looking at your w/kg!

Yes I'm 68.9kg or 10st 12lbs in old money, so currently giving me 3.92w/kg when I got 270 on my last FTP test 3 weeks ago.

In response to Chicken Chaser & Gruffy, here's an extract from my History on Trainrroad to show how I got on last year.

Date	Progress	Weight kg / lbs	FTP	w/kg
08/12/15	Start of Sweet Spot Base Mid Volume I	68.9 / 152	251	3.64
26/12/16	Weight Change	69.8 / 154	251	3.60
20/01/16	Start of Sweet Spot Base Mid Volume II	69.8 / 154	265	3.80
19/02/16	Manually upped my FTP mid plan	69.8 / 154	268	3.84
01/03/16	Start of Sustained Power Build High Volume	69.8 / 154	290	4.15
03/03/16	Weight Change	69.4 / 153	290	4.18
29/03/16	*Start of Climbing Road Race High Volume	69.4 / 153	294	4.24

• I only got a couple of weeks in to this then hit the road.

26/10/16	Start of Sweet Spot Base Mid Volume I	68.9 / 152	270	3.92
20/12/16	*Start of Sweet Spot Base Mid Volume II	68.9 / 152	270	3.92

• A bad test as went too hard early on and blew up.

Currently I am on week 4 of SSBMVII and would like to hope I can get back to the figures I got last year, although at the moment the thought of trying to hold 309w for 20 minutes (294w @ 95%) seems impossible for me at the moment.

Good to see a few have joined the group on Trainerroad.

Edited by Crazycraig on Wednesday 11th January 13:39

[langy]

I've been given a free months trial or Trainerroad and looking at activating it this weekend.

I use a Tacx Booster turbo with HRM, Garmin speed and cadence sensor, I have an Ant+ thing, so hopefully everything will communicate with my macbook.

I've been using a number of GCN training videos for the last couple of winters and that has definitely improved my riding.

I have riden in the Alps a few times and I completed last years Etape. This years big event is the 230km version of the Dragon Ride and a couple of weeks in Majorca in August.

After reading this thread I'm looking forward to start using Trainerroad as a slightly more structured training tool.

[E65Ross]

Bizarrely, I've just had an email from paypal telling me I've just had a $50 refund (approx £40) from TrainerRoad....I've literally no idea why. I've logged into my TR account and my account is still active, and my next subscription fee is due in September

edit - I've just had an email from TR explaining why....I had an issue a short while ago which they weren't able to resolve, so they've given me a partial refund

Edited by E65Ross on Wednesday 11th January 15:53

[Chicken Chaser]

Crazycraig said:

Yes I'm 68.9kg or 10st 12lbs in old money, so currently giving me 3.92w/kg when I got 270 on my last FTP test 3 weeks ago.

In response to Chicken Chaser & Gruffy, here's an extract from my History on Trainrroad to show how I got on last year.

Date	Progress	Weight kg / lbs	FTP	w/kg
08/12/15	Start of Sweet Spot Base Mid Volume I	68.9 / 152	251	3.64
26/12/16	Weight Change	69.8 / 154	251	3.60
20/01/16	Start of Sweet Spot Base Mid Volume II	69.8 / 154	265	3.80
19/02/16	Manually upped my FTP mid plan	69.8 / 154	268	3.84
01/03/16	Start of Sustained Power Build High Volume	69.8 / 154	290	4.15
03/03/16	Weight Change	69.4 / 153	290	4.18
29/03/16	*Start of Climbing Road Race High Volume	69.4 / 153	294	4.24

• I only got a couple of weeks in to this then hit the road.

26/10/16	Start of Sweet Spot Base Mid Volume I	68.9 / 152	270	3.92
20/12/16	*Start of Sweet Spot Base Mid Volume II	68.9 / 152	270	3.92

• A bad test as went too hard early on and blew up.

Currently I am on week 4 of SSBMVII and would like to hope I can get back to the figures I got last year, although at the moment the thought of trying to hold 309w for 20 minutes (294w @ 95%) seems impossible for me at the moment.

Good to see a few have joined the group on Trainerroad.

Edited by Crazycraig on Wednesday 11th January 13:39

Thanks for providing that. I plucked the figure of 50w out of thin air too but as alluded, its a bit of a skill to do an FTP test at maximum without going out too hard or not hard enough. Some of the guys i've been riding with are putting out 300w so its a bit of a test to stick with them when the hammer goes down!

[Gruffy]

ALawson said:

Only thing I would say is that after your TCR efforts last year I bet you can work right up to the limit of what the body is capable off, although last summer the limit was probably the physical pain of your lower legs and arse then your aerobic capacity (which is the limiting factor I understand on your FTP).

I am sure your resolve when doing FTP testing will still give better results then your lab rat ones last year (even in the same form/condition) as you can simply put up with the suffering more.

I took 8 weeks off after the race to rehab the achilles, but I still felt stronger on return than before the race. Near the end of the race I could still tell that, underneath all the fatigue and injuries, I had gained fitness. I suspect that it built a solid base that was still there when I returned to the bike in November. Since then I've gradually built up to 600 TSS weeks and seem to be stronger than I've ever been. That speaks volumes for the power of a decent base and I want to keep building on that now.

I much prefer to do testing out on the road. I know it's less controlled but I struggle to motivate myself and find everything on the turbo. I do regular 8 minute efforts around City Airport and can pace those very well on feel. My vision starts going near the end of those so I'm pretty sure they're maximal. I found a good 20 minute test route the other day that I'll keep using. Pacing was relatively good but still a little left there. I could still see clearly at the end. If I can keep the session quality up I can see the turbo languishing in the cupboard unless the weather is particularly gruesome.

Current FTP is somewhere around 325W but this is at a festive 84kg. I don't think much of that is extra muscle so I'm hoping I'll keep hold of the power (and bump it up) as I trim down to a summer 78kg and then look to peak at 76kg for a target ride in June.

[wobert]

I signed upto TR last week and am on week 2 of Sweet spot base level 1.

My first FTP test gave me a figure of 164W, pathetic I know, but given I'm 105kg (about 20kg too heavy) this probably has some bearing on the figures. At my current weight this gives 1.57w/kg.

Week 1 was good, 3.1kgs lost, the two one hour sessions were enjoyable.

Did Baxter on Sunday which was a slog as I was fitting it in around other family activities, but hey I'm into week 2 now and still enjoying it.

[37Flipper]

Hi, another fan of TR here. I originally bought a Tacx Bushido and signed up in winter 2015 and found the trainer very unreliable (understatement!) and didn't feel very motivated to get on the trainer. In fact I just ended up buying some SF videos and inviting a few friends round so we could all suffer together. Nevertheless, I ended the winter feeling much better on the bike (but hating the trainer).

At the beginning of November I bought myself the new Kickr and I have been totally committed to my training. I signed up to Kentish Killer so I wanted to find something that would help me through it so I have been working my way through Sustained Power Build and I will be finishing it tomorrow. Next week I'll start the Climbing Road race and taper it during the last week to KK.

After that I will start on the 40K TT plan as I have signed up to do the Cambridge Fondo 4-up TT. We all know that we won't win it, but, I want to make sure I do my best and as I've only done one 10 (25:30) on a road bike, I want to make sure I don't let my team down.

I'm going to be interested to see what my FTP is next week. I started at 271w in November so I hope to make some improvement. I've lost some timber, so at least my watt/kg will go up!!

Like everyone else I have been given a free trial, so if anyone does want to give it a go, please PM me.

Cheers

Flipper

[Sandersports]

Just joined the TR group ... Another fan here. Only really use it to create my sessions and log them to look back at my data . I have around 7-8 old faithfull sessions around the 1hr mark. Have my power meter bluetooth to my phone to use as the screen . Looks liek other users in the group are very similar in the 1hour specific workouts. Im not alone !!

[E65Ross]

37Flipper said:

Hi, another fan of TR here. I originally bought a Tacx Bushido and signed up in winter 2015 and found the trainer very unreliable (understatement!) and didn't feel very motivated to get on the trainer. In fact I just ended up buying some SF videos and inviting a few friends round so we could all suffer together. Nevertheless, I ended the winter feeling much better on the bike (but hating the trainer).

At the beginning of November I bought myself the new Kickr and I have been totally committed to my training. I signed up to Kentish Killer so I wanted to find something that would help me through it so I have been working my way through Sustained Power Build and I will be finishing it tomorrow. Next week I'll start the Climbing Road race and taper it during the last week to KK.

After that I will start on the 40K TT plan as I have signed up to do the Cambridge Fondo 4-up TT. We all know that we won't win it, but, I want to make sure I do my best and as I've only done one 10 (25:30) on a road bike, I want to make sure I don't let my team down.

I'm going to be interested to see what my FTP is next week. I started at 271w in November so I hope to make some improvement. I've lost some timber, so at least my watt/kg will go up!!

Like everyone else I have been given a free trial, so if anyone does want to give it a go, please PM me.

Cheers

Flipper

I used to have a traditional TT....utterly hated it. I was really apprehensive about buying a kickr in case I hated it as it's hardly cheap.....hand on heart I can truly say it's been the single best bike purchase (other than the bike) I've ever made.

Oh....the 40km TT plan is pretty brutal.

[ALawson]

Sandersports said:

Just joined the TR group ... Another fan here. Only really use it to create my sessions and log them to look back at my data . I have around 7-8 old faithfull sessions around the 1hr mark. Have my power meter bluetooth to my phone to use as the screen . Looks liek other users in the group are very similar in the 1hour specific workouts. Im not alone !!

May have to borrow some of your interval workouts. Out of interest are you using rollers or not particularly sticking to target power. I struggle to keep on target as a man trying not to fall off!

[wobert]

I've added myself to the group too.

Being away with work earlier in the week has meant I will train F, S & Sunday this week, not ideal, but hey!

Did Goddard last night and I can sense I'm getting stronger and more able to maintain a fast cadence for longer.

Onto Monitor today, which looks like the last two reps of Goddard.

[WestyCarl]

Added myself to the group. 1st FTP test Monday morning

[langy]

WestyCarl said:

Added myself to the group. 1st FTP test Monday morning

Good luck. I done the 2 x 8 minute session yesterday evening. I was above the line on the warm up, went too hard on the 1st 8 minute FTP (and blew up), then settled for the last 7 mins. 2nd effort was slightly above the 1st.

[wobert]

Monitor this afternoon, I'm definitely getting the hang of spinning faster, than I would be normally.
Managed to hang on for all six intervals too! :-)

[Crazycraig]

WestyCarl said:

Added myself to the group. 1st FTP test Monday morning

Yes good luck. The FTP Test is never a fun one....unless you're not trying.

I've noticed how yours, Wobert and Johno500's rides are not showing as you are all showing as 'private member'.

For them to show in the group feed you will need to go to your TR profile and change the career and workout setting from private to public.

[wobert]

Mine are now showing...