Trainerroad expectations
Discussion
Good going.
My legs felt pretty rubbish this morning but woke up a bit after 30mins or so. did 24 miles outside at 18.5mph average but it was quite hilly....the "middle" 14 miles had 1200ft of climb....
intensity factor was 0.83. I didn't have any breakfast beforehand and I was out of the door within 30mins of waking up so that, coupled with a 137TSS session yesterday probably explains it
My legs felt pretty rubbish this morning but woke up a bit after 30mins or so. did 24 miles outside at 18.5mph average but it was quite hilly....the "middle" 14 miles had 1200ft of climb....
intensity factor was 0.83. I didn't have any breakfast beforehand and I was out of the door within 30mins of waking up so that, coupled with a 137TSS session yesterday probably explains it
Awesome session today (or rather sessions)....Did my usual warm up followed by the sufferfests "there is no try"
https://www.trainerroad.com/cycling/rides/5675816-...
markedly different from the trainer road version....the intervals are easier, but the recoveries are at a much higher interval and overall it has a higher intensity factor than the TR version. using training peaks the bulk of the session had an intensity factor of 1.....and whilst it was really rather difficult I could have gone a tad harder....this suggests I am due another FTP test.
After that I did a slightly easier version of "half is easy" where it was 140% for the 15s efforts instead of 150%....legs felt alright but definitely tiring near the end.
Easy ride tomorrow, off Friday, I plan on doing a long session Saturday and perhaps around 3.5-4 hours outdoors Sunday before a recovery week.
https://www.trainerroad.com/cycling/rides/5675816-...
markedly different from the trainer road version....the intervals are easier, but the recoveries are at a much higher interval and overall it has a higher intensity factor than the TR version. using training peaks the bulk of the session had an intensity factor of 1.....and whilst it was really rather difficult I could have gone a tad harder....this suggests I am due another FTP test.
After that I did a slightly easier version of "half is easy" where it was 140% for the 15s efforts instead of 150%....legs felt alright but definitely tiring near the end.
Easy ride tomorrow, off Friday, I plan on doing a long session Saturday and perhaps around 3.5-4 hours outdoors Sunday before a recovery week.
Ian Lancs said:
Anyone know (I've tried google but not found a straight answer yet) if you can import an "outside" ride into trainerroad? Curious as I think my Saturday sessions are going to be outdoor now - quite like seeing the stats on TSS etc rising (cos I'm a data geek!)
Afraid not. This is why (among several other reasons) I use training peaks.Ian Lancs said:
Which sadistic ****** designed Spanish needles... I've never felt so bad on a bike (but then as a fattie I've probably given up way before this point before)
ISLAGIATT for me this morning, except I did it using the numbers from Sufferfest, which is harder than the TR version. 5mins into the 1st 20minute effort the average power was around 112%.....by which time I was thinking "oh....bugger"
Toughy that one....definitely harder than the TR version! Long ride outdoors tomorrow in the gorgeous sunshine!
Bugger me that hurt quite a bit. Old FTP test gave 234W and today I got 241W (average of 254W for 20mins). Not bad for someone weighing around 120-121lbs. I wanted more TSS so started doing an interval session after but legs were toast, so decided to rest up and eat (far easier!).
3% more power.....workouts are about to get a lot harder!!
3% more power.....workouts are about to get a lot harder!!
A week in Portugal last week saw me miss the bike for 10 days rest.
After a he tic return to work and 3 days on the road, I've done two TT sessions this week.
The first saw a IF of 1.01 so I decided to do an FTP test tonight to check on progress and see what gains have been made now I'm out riding more on the road.
Started tonight at 192w and got 211w after the test, so a 10% improvement.
Quite pleased with that....
Just waiting for my new Canyon Endurace 9.0 to ship now :-)
After a he tic return to work and 3 days on the road, I've done two TT sessions this week.
The first saw a IF of 1.01 so I decided to do an FTP test tonight to check on progress and see what gains have been made now I'm out riding more on the road.
Started tonight at 192w and got 211w after the test, so a 10% improvement.
Quite pleased with that....
Just waiting for my new Canyon Endurace 9.0 to ship now :-)
wobert said:
A week in Portugal last week saw me miss the bike for 10 days rest.
After a he tic return to work and 3 days on the road, I've done two TT sessions this week.
The first saw a IF of 1.01 so I decided to do an FTP test tonight to check on progress and see what gains have been made now I'm out riding more on the road.
Started tonight at 192w and got 211w after the test, so a 10% improvement.
Quite pleased with that....
Just waiting for my new Canyon Endurace 9.0 to ship now :-)
lol, 10% increase....you're going to notice that a lot!! Well done.After a he tic return to work and 3 days on the road, I've done two TT sessions this week.
The first saw a IF of 1.01 so I decided to do an FTP test tonight to check on progress and see what gains have been made now I'm out riding more on the road.
Started tonight at 192w and got 211w after the test, so a 10% improvement.
Quite pleased with that....
Just waiting for my new Canyon Endurace 9.0 to ship now :-)
Hope you get the new bike soon!!
E65Ross said:
lol, 10% increase....you're going to notice that a lot!! Well done.
Oh yes! I "made" 13% - suspect it would have been less but didnt really know how to pace myself in first attempt. Workouts suddenly became a lot harder! Still something must be working - just back from a 50miler up the coast and back (headwind was a b
h on the way back
) at a respectable pace; doubt I'd have finished the route before I started Trainerroad.Ian Lancs said:
E65Ross said:
lol, 10% increase....you're going to notice that a lot!! Well done.
Oh yes! I "made" 13% - suspect it would have been less but didnt really know how to pace myself in first attempt. Workouts suddenly became a lot harder! Still something must be working - just back from a 50miler up the coast and back (headwind was a b
h on the way back ) at a respectable pace; doubt I'd have finished the route before I started Trainerroad.Well....I did an edited version of "fight club" earlier. I reduced the sustained efforts which were set at 99/111% to 95/105%. It was a workout I've attempted twice before, and failed twice before.
And yep....I failed again today
It's those 12-13sec sprints at 135% on the back of no recovery that just kills me...I know it's my weakness and therefore a good workout to try to improve.I had to reduce the intensity to 95% for the last 2 efforts. BUT....last time I tried the workout (at the full 99/111%) and failed, my FTP setting was lower....and it works out that at 95/105% the target power was all but identical to when I last did it (except the 135% efforts of today were harder....and the fact I managed to hang in there shows I've at least improved which is nice.
f
k me though, I HATE that workout. Topped it off with a ride outdoors.Gassing Station | Pedal Powered | Top of Page | What's New | My Stuff