Trainerroad expectations
Discussion
okgo said:
ALawson said:
Legs hurting today, just realised I did 290 TSS last week which is the most this year. A shame TR cannot show TSS from outside rides.
290TSS isn't a lot, I did just less than that in one ride on the weekend. Are you sure its calculating that correctly?Having said that...he did say it didn't include outside rides, so if he's done a lot of riding outdoors as well then it can soon add up.
Yes I am aware that it isn't much, only do 3-4hrs per week which needs to be significantly increased! I would expect to do 250-265 TSS on a 90-100km ride so will now be shifting my arse outside and annoying the wife by disappearing for huge amounts of time.
I did a 510 TSS ride last year on my birthday which was 210km, just need to up the milage drastically. Issue is mixing Turbo and Road, I can only really do three sessions per week so its deciding how best to split it. To be honest FCCC Chaingang is normally 200 TSS which is more than the garage TR workout, it probably comes down to is total TSS amount more important that structured intervals?
I did a 510 TSS ride last year on my birthday which was 210km, just need to up the milage drastically. Issue is mixing Turbo and Road, I can only really do three sessions per week so its deciding how best to split it. To be honest FCCC Chaingang is normally 200 TSS which is more than the garage TR workout, it probably comes down to is total TSS amount more important that structured intervals?
ALawson said:
Yes I am aware that it isn't much, only do 3-4hrs per week which needs to be significantly increased! I would expect to do 250-265 TSS on a 90-100km ride so will now be shifting my arse outside and annoying the wife by disappearing for huge amounts of time.
I did a 510 TSS ride last year on my birthday which was 210km, just need to up the milage drastically. Issue is mixing Turbo and Road, I can only really do three sessions per week so its deciding how best to split it. To be honest FCCC Chaingang is normally 200 TSS which is more than the garage TR workout, it probably comes down to is total TSS amount more important that structured intervals?
250TSS on a 100km ride!? are you serious? You're either going hell-for-leather, or riding something that weighs as much as the moon! I find I tend to average somewhere around 3TSS per mile, depending on hills, which wheels/tyres I'm running and how hard I'm pushing. I did a 510 TSS ride last year on my birthday which was 210km, just need to up the milage drastically. Issue is mixing Turbo and Road, I can only really do three sessions per week so its deciding how best to split it. To be honest FCCC Chaingang is normally 200 TSS which is more than the garage TR workout, it probably comes down to is total TSS amount more important that structured intervals?
E65Ross said:
250TSS on a 100km ride!? are you serious? You're either going hell-for-leather, or riding something that weighs as much as the moon! I find I tend to average somewhere around 3TSS per mile, depending on hills, which wheels/tyres I'm running and how hard I'm pushing.
Ok, maybe 215 TSS. https://connect.garmin.com/modern/activity/1353047...https://connect.garmin.com/modern/activity/1462749...
Or 288 TSS / 100km https://connect.garmin.com/modern/activity/1503949...
https://connect.garmin.com/modern/activity/1324962...
Depends on the elevation but probably average just less than 230W. These are based on FTP 275w which at the time was a little high.
I would say they are pretty representative of most 100km rides I so solo. So hilly say 275 TSS flatish 220 TTS.
Bike is 6.8kg, only wheels I have are DA hubs and SL23 rims 1450g. Although I am looking to get some carbons wheels (not expecting much improvement apart from my wallet being lighter)
Fair enough! Amazing the difference weight etc can make to speed....I'm a real lightweight at 54kgs but the other day I did a ride and averaged 200W and that gave me a 19.7mph average! On steady rides I tend to average around 165W, give or take, and that's either 17-17.5mph on my winter tyres/wheels, or 18-19mph on my other set.
Not saying you're porkey....just that I'm very light!
Not saying you're porkey....just that I'm very light!
E65Ross said:
Fair enough! Amazing the difference weight etc can make to speed....I'm a real lightweight at 54kgs but the other day I did a ride and averaged 200W and that gave me a 19.7mph average! On steady rides I tend to average around 165W, give or take, and that's either 17-17.5mph on my winter tyres/wheels, or 18-19mph on my other set.
Not saying you're porkey....just that I'm very light!
If its flattish its mainly about watt/cda (how aero you are), I weigh 14kg more than you and did a flattish but a little rolling 80 mile (130km) / 4150 foot (1260 meters) at 21mph average off only 200 wattsNot saying you're porkey....just that I'm very light!
fromage said:
E65Ross said:
Fair enough! Amazing the difference weight etc can make to speed....I'm a real lightweight at 54kgs but the other day I did a ride and averaged 200W and that gave me a 19.7mph average! On steady rides I tend to average around 165W, give or take, and that's either 17-17.5mph on my winter tyres/wheels, or 18-19mph on my other set.
Not saying you're porkey....just that I'm very light!
If its flattish its mainly about watt/cda (how aero you are), I weigh 14kg more than you and did a flattish but a little rolling 80 mile (130km) / 4150 foot (1260 meters) at 21mph average off only 200 wattsNot saying you're porkey....just that I'm very light!
d at 100 kgs and typically average 15 mph off 150W FTP.I'm neither light nor aero, so it's lose-lose for me :-)
I'm clearly doing something wrong (too much looking at the scenery whizzing by....)
Yesterday's session gave 6.2TSS / mile and I wasn't completely knackered at the end!
Edited by wobert on Monday 20th March 16:14
Properly enjoyed that. Did Sufferfest Nine Hammers....I adjusted the app version (MUCH harder than the TR version) but the last time of doing it about 3months ago I had to bail as the last 3min effort was 1min 110%/1min 120% then 1min 130%...having done some seriously hard work beforehand so I made them 110/115/120% instead....ended up putting a few % on near the end.
Solid workout and really tough. Hammer 5 is about 2:45 at 120% followed by a 15sec sprint at 140....then you get a mere 1:30 recovery before another 3min effort where you average about 116%
Felt shot at the end...had a few mins off and then did some efforts at 105%. Productive day! Legs felt good....I suspect after my next recovery week I'll do another FTP test.
Solid workout and really tough. Hammer 5 is about 2:45 at 120% followed by a 15sec sprint at 140....then you get a mere 1:30 recovery before another 3min effort where you average about 116%
Felt shot at the end...had a few mins off and then did some efforts at 105%. Productive day! Legs felt good....I suspect after my next recovery week I'll do another FTP test.
Just realised my best 20min from last night included stopping, falling and then getting back up from some mad bint trying to overtake me on a country lane.
https://connect.garmin.com/modern/activity/1636270...
Have to say, nice and cool temps outside are preferable to riding indoors.
https://connect.garmin.com/modern/activity/1636270...
Have to say, nice and cool temps outside are preferable to riding indoors.
Just did a bit of a combination workout.....Gilbert and then a few efforts from "Gould".
That last effort on Gilbert is really rather tough!! Didn't feel tooooo bad once I'd settled into Gould but glad I put a solid 5mins recovery between the last effort of Gilbert and the 1st of Gould. The last 10min effort had an IF of 1.05, but the 1st 5mins were bang on 100% FTP....so the last 5mins were pretty brutal, having done a lot of sweetspot/threshold/VO2 max work prior.
Solid session that and feel good (if a bit whacked!)
Weather gorgeous and meant to be nice tomorrow too, so I'll be doing a nice ride outside.
That last effort on Gilbert is really rather tough!! Didn't feel tooooo bad once I'd settled into Gould but glad I put a solid 5mins recovery between the last effort of Gilbert and the 1st of Gould. The last 10min effort had an IF of 1.05, but the 1st 5mins were bang on 100% FTP....so the last 5mins were pretty brutal, having done a lot of sweetspot/threshold/VO2 max work prior.
Solid session that and feel good (if a bit whacked!)
Weather gorgeous and meant to be nice tomorrow too, so I'll be doing a nice ride outside.
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