Trainerroad expectations
Discussion
ALawson said:
Thats a great improvement, I have hovered around a FTP of 280w last year, been on the TT sporadically over winter and just been of the bike for two weeks following a chest infection. I think a 20min effort of 265w (then 40mins of 250w afterwards) resulted in the coughing & infections.
I managed 40mins on the rollers on Tuesday and I have a 107km sportive this weekend, should be fun first outside ride since October. 400w 1 min efforts were interesting without taking off!
I am a similar weight to you at 80kg, I expect 2 weeks off has dented the fitness, but I may drop Bkool. The videos are nice but the structured programmes they do don't seem to be as good as TR. Whereas TR seems to focus on highish cadence alot, Bkool seems to advocate reasonably slow cadences.
If you like the videos and want to look at different workouts than bkool, rouvy is well worth a lookI managed 40mins on the rollers on Tuesday and I have a 107km sportive this weekend, should be fun first outside ride since October. 400w 1 min efforts were interesting without taking off!
I am a similar weight to you at 80kg, I expect 2 weeks off has dented the fitness, but I may drop Bkool. The videos are nice but the structured programmes they do don't seem to be as good as TR. Whereas TR seems to focus on highish cadence alot, Bkool seems to advocate reasonably slow cadences.
Did half of a Graveyard yesterday evening. Was pretty hard going for me. Multiple 20 sec sprints at almost double my ftp, with only 10 secs to recover between each interval. 
I was tired getting on the bike (My excuse - I ran a sub 2 hour half marathon on Sunday, though 15 cm deep powder snow in hilly terrain (lots of 10% hills with a couple of 15-30% hills)
I thought I would try the Graveyard as I'm thinking of entering a local hill climb competition in three weeks. I have realistic expectations, though I thought a couple of intervals would help. I was dizzy as hell afterwards!
I seem to fairly consistently pedal way too hard at the start of each sprint, is it just me or my trainer (Elite Direto)?
I was tired getting on the bike (My excuse - I ran a sub 2 hour half marathon on Sunday, though 15 cm deep powder snow in hilly terrain (lots of 10% hills with a couple of 15-30% hills)
I thought I would try the Graveyard as I'm thinking of entering a local hill climb competition in three weeks. I have realistic expectations, though I thought a couple of intervals would help. I was dizzy as hell afterwards!
I seem to fairly consistently pedal way too hard at the start of each sprint, is it just me or my trainer (Elite Direto)?
Got my Wahoo Kickr this week. First impressions that are that my CycleOps Pro was definitely not working properly, thought my legs were going to fall off on my first Trainerroad workout with the Kickr.
Need to get the power smoothing right, as the power line is all over the place at the moment.
Has anyone noticed that the TR PH teams page has lost all its detail, no ride feed or ride summaries?
Need to get the power smoothing right, as the power line is all over the place at the moment.
Has anyone noticed that the TR PH teams page has lost all its detail, no ride feed or ride summaries?
RichUK said:
Got my Wahoo Kickr this week. First impressions that are that my CycleOps Pro was definitely not working properly, thought my legs were going to fall off on my first Trainerroad workout with the Kickr.
Need to get the power smoothing right, as the power line is all over the place at the moment.
Has anyone noticed that the TR PH teams page has lost all its detail, no ride feed or ride summaries?
Love my Kickr. I wouldn't worry too much about the line being over the place, power smoothing will not actually change the workout itself, just make the lines appear a bit smoother. The physical work you do will not be any different Need to get the power smoothing right, as the power line is all over the place at the moment.
Has anyone noticed that the TR PH teams page has lost all its detail, no ride feed or ride summaries?
Just did my second ftp test...went from 208 to 248, quite happy with that as there was a couple of watts in reserve and my legs were tired at the start. I weigh 65kg, with a couple of kg of easily lost blubber, and I’m in my mid 40s.
Forgot to mention, train about 3-4 hours a week, 50% sweet spot, with short sharp sprints sprinkled in (cause it is sooo boring otherwise!) 25% Hill repeats and 25% running at a moderate pace.
Forgot to mention, train about 3-4 hours a week, 50% sweet spot, with short sharp sprints sprinkled in (cause it is sooo boring otherwise!) 25% Hill repeats and 25% running at a moderate pace.
Edited by Kawasicki on Monday 9th April 22:37
I did a new FTP test around 6 weeks ago and was pretty happy with the numbers. 297W for the 5min effort and then 244W as my FTP. Weigh only 54kgs. I may have been able to go a tad harder throughout on both as my final minute on the 5min test was nearer 320W I think and the final 2mins of my 20min effort were nearer 270W or more but overall I'm pretty happy.
Just want the bloody weather to pick up now!
Just want the bloody weather to pick up now!
lufbramatt said:
anyone tried the new "Ramp test X" instead of the 8/20 min FTP tests? looks like TR are planning to start using that as their standard testing protocol in the future.
I have seen it, although I'm not sure how it gives your FTP? Let's say you end up getting to say 17mins or so which may be 350W....what does that give your FTP?Ramp/MAP tests are generally a better way to track performance improvements/declines as it takes pacing out of the equation, as ultimately for a 20min test you are guessing what your FTP or 20min power might be as to what wattage to aim for, it might be tow low or too high. Where as with a Ramp/MAP test you generally do a specific wattage for 1min then raise it by 20/25w every minute (or a steady increase throughout each minute) until exhaustion, you will get your MAP as the highest 1 minute power from the test.
There are various calculations on how to guess your FTP from the ramp/map tests just like the various calculations to guess your FTP based on a 20min test but for both tests these are just estimations of your FTP after all.
More info here: http://alex-cycle.blogspot.co.uk/2006/12/map-testi...
There are various calculations on how to guess your FTP from the ramp/map tests just like the various calculations to guess your FTP based on a 20min test but for both tests these are just estimations of your FTP after all.
More info here: http://alex-cycle.blogspot.co.uk/2006/12/map-testi...
I think I may be due an updated FTP test. Yesterday I did a ride at just over 2.5 hours long. I pushed pretty hard in places especially up some of the hills but there was, during that ride, a 15min section with an intensity factor of 1.05 and a 53min section with an IF of 0.96 and that 53mins started about 90mins into the ride so I wasn't exactly fresh.
Also got a 2min peak power during a hill climb too, only around 345W but at 54kgs it's around 6.3W/kg..... Again, I was working very hard but wasn't specifically going for a 2min PB.
Gorgeous weather, isn't it!!!
Also got a 2min peak power during a hill climb too, only around 345W but at 54kgs it's around 6.3W/kg..... Again, I was working very hard but wasn't specifically going for a 2min PB.
Gorgeous weather, isn't it!!!
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