Trainerroad

Chumpski · 30-03-2018 9:38am

If not sure maybe try General?

I just finished that recently. First half is mostly threshold work, second half is VO2 max.

For road racing id say general or criterium plans. If you can road race well at A3, the W200 will be easy so i wouldnt worry about that.

coco0981 · 17-04-2018 4:01pm

I'm new to Trainerroad and relatively new to cycling as well. Have started into sweet spot base and hope to continue a build and specialty phase after that. Just wondering what improvements people have seen in their FTP from following structured training? As of now mine is really low but only started cycling 2 years ago after persistent knee injury stopped me running. And tbh did very little cycling till I started trainerroad (less than 1,000km each year)

Macy0161 · 17-04-2018 6:55pm

First base and build I saw a big jump - up 25%. That's stalled since, but with a few caveats...
- I went through a good few months of doing shorter versions of at least one workout a week
- I generally skip the Saturday workout to go out on a spin
- I've dropped at least another 10kg in the time where ftp gains has slowed, so while in absolute terms I haven't seen growth, power to weight has gone up. Sticking to the plans has helped that weight loss even if nothing else!

dahat · 17-04-2018 7:06pm

Had a set of VO2 intervals set for yesterday but the days went against me plus I had to make an emergency dash to the supermarket as my power meter battery was dead. I was in the wrong frame of mind to attack a workout like that so when I abandoned with 3 reps left I wasn't surprised.

Bashful +2 was the workout, 90 secs at 125% x 5 with 60 secs rest. 3 sets of these was horrible.

I hate VO2 intervals....

coco0981 · 17-04-2018 7:41pm

Macy0161 wrote: »

First base and build I saw a big jump - up 25%. That's stalled since, but with a few caveats...
- I went through a good few months of doing shorter versions of at least one workout a week
- I generally skip the Saturday workout to go out on a spin
- I've dropped at least another 10kg in the time where ftp gains has slowed, so while in absolute terms I haven't seen growth, power to weight has gone up. Sticking to the plans has helped that weight loss even if nothing else!

I'm hoping for more like a 80-100% increase over the course of the next 6 months, maybe i'm completely unrealistic.
My thinking is that I'm new to training by power and I'm coming from a very low base, first ftp test was 126 watts.
Weight isn't a major problem but still I'm hoping to lose maybe 6 kg, which would have me at 67kg

Macy0161 · 17-04-2018 8:23pm

coco0981 wrote:

I'm hoping for more like a 80-100% increase over the course of the next 6 months, maybe i'm completely unrealistic. My thinking is that I'm new to training by power and I'm coming from a very low base, first ftp test was 126 watts. Weight isn't a major problem but still I'm hoping to lose maybe 6 kg, which would have me at 67kg

I think it depends how committed you are to training. I wasn't, and am still not, prepared to give up outdoor spins, which is probably what someone time limited has to do. It's either an outdoor weekend spin or a turbo for me with the children.

coco0981 · 17-04-2018 8:40pm

Macy0161 wrote: »

I think it depends how committed you are to training. I wasn't, and am still not, prepared to give up outdoor spins, which is probably what someone time limited has to do. It's either an outdoor weekend spin or a turbo for me with the children.

With work/kids indoor training actually works better for me during the week at least, can do a 60-90 minute before work. The structure of trainerroad looks great to my untrained eye. I'm expecting some good ftp increases initially, but obviously it's easy pickings at the start. If I could get to 200 ftp by year end I'd be happy enough

But again I'm new to this, so may be completely off with my logic

Macy0161 · 18-04-2018 8:07am

coco0981 wrote: »

With work/kids indoor training actually works better for me during the week at least, can do a 60-90 minute before work. The structure of trainerroad looks great to my untrained eye. I'm expecting some good ftp increases initially, but obviously it's easy pickings at the start. If I could get to 200 ftp by year end I'd be happy enough

Ah yeah, it's great to be able to be "minding" the children and get the work done, and I find TrainerRoad great in terms of training. I was new to structured training, and that's the type of gains I saw, but it will slow down - they themselves say 2-3% is realistic once you're over the newbie gains. They have a good podcast too - "ask a cycling coach".

Tested last night and 3% bump in FTP after this build block, but club races, sportives and other commitments probably mean while I'll get the cycles in I'll probably be down to one TrainerRoad workout a week (well I'll probably have a few Pettit/ Lazy Mountain easy/ recovery workouts, but in terms of the TR plan).

Incidentally, over 20 watts difference between last nights 20 minute test and the last ramp test I did. I'm not sure what that tells me - about me or the testing protocols!

coco0981 · 18-04-2018 9:47am

Macy0161 wrote: »

Ah yeah, it's great to be able to be "minding" the children and get the work done, and I find TrainerRoad great in terms of training. I was new to structured training, and that's the type of gains I saw, but it will slow down - they themselves say 2-3% is realistic once you're over the newbie gains. They have a good podcast too - "ask a cycling coach".

Tested last night and 3% bump in FTP after this build block, but club races, sportives and other commitments probably mean while I'll get the cycles in I'll probably be down to one TrainerRoad workout a week (well I'll probably have a few Pettit/ Lazy Mountain easy/ recovery workouts, but in terms of the TR plan).

Incidentally, over 20 watts difference between last nights 20 minute test and the last ramp test I did. I'm not sure what that tells me - about me or the testing protocols!

Ya I'm enjoying the podcast, lots of useful stuff in it

coco0981 · 26-04-2018 4:32pm

I have a month's free trial to give away for trainerroad if anyone is interested in it

dahat · 23-11-2018 3:33pm

FTP vs Ramp Test

I have done 3 tests this winter with an increase in ftp each time.

Ramp Test
Ramp Test + 8 watts
FTP Test + 15 watts

There was a 3 week gap between the ramp & ftp test so i highly doubt any major gains were made in this time to warrant a 15 watt gain. I have also lost some weight over this 3 test period so i'm more than chuffed with this winter so far.

I'd say the ramp test at 75% of the last minutes wattage is a bit off in comparison to the ftp test result. I'd say fitter and more experienced lads are better off with the ftp format for more accurate results.

joey100 · 23-11-2018 3:49pm

How did your 5 min clearing effort watts compare to the 20 min effort in the 20min test?

JimmiesRustled · 23-11-2018 3:51pm

dahat wrote: »

FTP vs Ramp Test

I have done 3 tests this winter with an increase in ftp each time.

Ramp Test
Ramp Test + 8 watts
FTP Test + 15 watts

There was a 3 week gap between the ramp & ftp test so i highly doubt any major gains were made in this time to warrant a 15 watt gain. I have also lost some weight over this 3 test period so i'm more than chuffed with this winter so far.

I'd say the ramp test at 75% of the last minutes wattage is a bit off in comparison to the ftp test result. I'd say fitter and more experienced lads are better off with the ftp format for more accurate results.

Are you doing the tests at about the same time? Same amount of sleep and food give or take? Same amount of stress each time? A lot of variable factors. I've done a few ramp tests and ftp tests in the morning as well as the evening and found those in the evening produce a much higher result for obvious reasons.

What ever test you decide to take make sure the conditions are replicated as much as possible for the subsequent tests.

As an aside, congrats on the gains and losses(weight). What does that currently put you at?

Macy0161 · 23-11-2018 4:22pm

The difference a few months make - I'm 100% committed to the ramp test now. I've no idea which testing protocol is the best for FTP, but for training zones, I'm happy with my ability to complete workouts (particularly VO2 max) now compared with using the 20 minute test.

I don't think it is a straight 75%, not since beta testing. It's a % of final minute power, with a few other things to take into account the whole ramp iirc.

Anyway, I've brought into them having enough data and enough skill that if they reckon it works for setting training zones I'm happy to run with it. And not just because Jonathon finally asked on of my questions in last weeks podcast!

dahat · 23-11-2018 7:40pm

joey100 wrote: »

How did your 5 min clearing effort watts compare to the 20 min effort in the 20min test?

The avg watts for the clearing effort was 63 watts higher.

dahat · 23-11-2018 7:44pm

JimmiesRustled wrote: »

Are you doing the tests at about the same time? Same amount of sleep and food give or take? Same amount of stress each time? A lot of variable factors. I've done a few ramp tests and ftp tests in the morning as well as the evening and found those in the evening produce a much higher result for obvious reasons.

What ever test you decide to take make sure the conditions are replicated as much as possible for the subsequent tests.

As an aside, congrats on the gains and losses(weight). What does that currently put you at?

Ramp test was pm & ftp am with different fuelling alright given the time of day. Going forward I'll replicate this week as that's the seco d time an am (6.45) ftp went well in terms of pacing etc.

As for the weight I'm down 9kgs since August with a gentle approach really. My eventual aim racing aim is 92kgs but I'll hold 95kgs if power drops out on me.

My ftp is high but in general terms it's a useless number as watts/kg is key really.

dahat · 23-11-2018 7:46pm

Macy0161 wrote: »

The difference a few months make - I'm 100% committed to the ramp test now. I've no idea which testing protocol is the best for FTP, but for training zones, I'm happy with my ability to complete workouts (particularly VO2 max) now compared with using the 20 minute test.

I don't think it is a straight 75%, not since beta testing. It's a % of final minute power, with a few other things to take into account the whole ramp iirc.

Anyway, I've brought into them having enough data and enough skill that if they reckon it works for setting training zones I'm happy to run with it. And not just because Jonathon finally asked on of my questions in last weeks podcast!

A VO2 tip they mentioned worked quite well for me recently. The 3 min intervals, start at a self selected cadence for 90secs - 2 mins then ramp towards a 100 plus for the remaining to try replicate surging at end of a race/climb etc.

What was the question?

Taxuser1 · 23-11-2018 10:15pm

dahat wrote: »

Ramp test was pm & ftp am with different fuelling alright given the time of day. Going forward I'll replicate this week as that's the seco d time an am (6.45) ftp went well in terms of pacing etc.

As for the weight I'm down 9kgs since August with a gentle approach really. My eventual aim racing aim is 92kgs but I'll hold 95kgs if power drops out on me.

My ftp is high but in general terms it's a useless number as watts/kg is key really.

McCrystal or Shaw or even Robin Kelly would disagree with your last comment. You'll win plenty races especially the in Leinster with a high power output. Unless you're targeting the Shay or Ràs Mumhan.

dahat · 23-11-2018 10:48pm

Taxuser1 wrote: »

McCrystal or Shaw or even Robin Kelly would disagree with your last comment. You'll win plenty races especially the in Leinster with a high power output. Unless you're targeting the Shay or Ràs Mumhan.

I have manged to win one at 99kgs... Good old A4.

Of course there is always exceptions to any rule but generally a 92-95kg rating weight isn't ideal.

sullzz · 24-11-2018 12:25am

dahat wrote: »

I have manged to win one at 99kgs... Good old A4.

Of course there is always exceptions to any rule but generally a 92-95kg rating weight isn't ideal.

Yeah and I was probably 20kg lighter than you when you won in shannonside and I couldn't hold your wheel at the finish.
I think youll be just fine

Macy0161 · 24-11-2018 10:36am

dahat wrote:

What was the question?

Swapping out a sweet spot base Saturday workout for a longer traditional base one. They kinda went off at a tangent from there...

Macy0161 · 29-11-2018 9:37am

Brailsford giving it a go, but Mr Marginal Gains not understanding "Power Match"

https://www.strava.com/activities/1989317282

And Ted King too apparently. They make a big deal of them not paying anyone to use the software, so no sponsored athletes like other options...

Boscoirl · 29-11-2018 9:40am

He is really good at hitting the target power, my graphed look nothing like that

Macy0161 · 29-11-2018 9:55am

Boscoirl wrote: »

He is really good at hitting the target power, my graphed look nothing like that

Depends on power smoothing, doesn't it, and I think the kickr is particularly known for that? He was using the turbo power, not his stages. Or maybe he has a really smooth pedal action.

joey100 · 07-12-2018 10:25am

Anyone using trainer road with an ant+ tablet? Currently using with a laptop and ant+ key but looking at changing my set up around. Have used with a bluetooth phone and the kickr and worked well but power meter is ant+ only so if I could get a tab with ant+ on it it would be great. From my quick search it seems like mainly samsung tabs that have it enabled.

Taxuser1 · 07-12-2018 10:32am

joey100 wrote: »

Anyone using trainer road with an ant+ tablet? Currently using with a laptop and ant+ key but looking at changing my set up around. Have used with a bluetooth phone and the kickr and worked well but power meter is ant+ only so if I could get a tab with ant+ on it it would be great. From my quick search it seems like mainly samsung tabs that have it enabled.

i tried first time with my amazon fire last night. it picked up bluetooth no issue and power readings went through on trainer road from kickr. but there was no ant+ shwoing even though i'd downloaded the app. not sure why that was so please help techies. wasn't picking up cadence or speed it seemed as a result. didn't have my hrm with me so can't tell if that was missing too. i have basic knowledge of some vital cycling technological advance, apologies

joey100 · 07-12-2018 10:44am

I'm not 100% sure the amazon fire tablet has ant+, so you can download the app for it but the tablet itself doesn't have the ant+ receiver.

This is a list I found of tablets that have ant+ receivers in them. I think for most you would probably still need to install the app also. I'm not sure if this is a complete list but was all I could find.

https://www.thisisant.com/directory/filter/~/60/~/

Macy0161 · 07-12-2018 11:11am

Nearest I've done is a tablet (and phone) with Ant+ Dongle and an OTG cable. There's an Ant+ Tester App, which steps you through all the other installs your device needs.

bp_me · 07-12-2018 11:14am

If the hardware is built in then there are no issues using TR with ant+ on android. I've run it this way on an android phone before. That said Bluetooth is more reliable if you have that option available.

dahat · 22-01-2019 5:22pm

Anyone created the TrainerRoad ftp test on Training Peaks? Ive always used this format but loathe to pay a monthly fee for the test alone.

I've tried to create it but made a balls each time if someone has done this already.

Macy0161 · 22-01-2019 5:35pm

dahat wrote: »

Anyone created the TrainerRoad ftp test on Training Peaks? Ive always used this format but loathe to pay a monthly fee for the test alone.

Ramp, 20 or 8 minute test? I actually thought all were standard tests, and just with the ramp they have their own equation for giving the training FTP. My bolt has the 20 minute test on it as a standard workout - I gave up my training peaks sub, but I'm surprised it doesn't have an 8 or 20 minute test to the same protocol tbh.

dahat · 22-01-2019 5:59pm

20 min test.

I have a format from my coach but it's different to what I've used historically so trying to re create the format to sync with the garmin unit vua connect iq app.

I'll look around TP later, as you said surely one there to add to calender.

woody1 · 22-01-2019 7:08pm

trainer road, zwift etc.. ant+ on an android tablet

i did it on a samsung phone with a micro usb adapter, one end micro usb into phone, the other end is normal size and takes the ant+ usb key.. then there are ant+ apps to be got off google play, if you just type in ant+ youl see them, i think theres 3 that are needed.. ant+ plugins service, ant+ plugin manager and ant radio service.. after all that it worked fine , cant see why the same wouldnt work on any android tablet,

micro usb adapter
https://www.gearbest.com/tablet-accessories/pp_715479.html?wid=1433363&currency=EUR&vip=14577967&gclid=EAIaIQobChMIwIK2mP2B4AIVorztCh1sdAeQEAQYBSABEgJhtfD_BwE

crazy_kenny · 22-01-2019 8:57pm

Send me your email address and I’ll send you on a months free trainerroad. I have a couple of referrals for free.

dahat · 22-01-2019 9:01pm

crazy_kenny wrote: »

Send me your email address and I’ll send you on a months free trainerroad. I have a couple of referrals for free.

Just cancelled my account so I'll need to be creative with email addresses!!! ðŸ€£

monkeysnapper · 21-09-2019 12:10pm

I've just bought a tacx vortex and wondering which software to use , trainneroad looks to be down my road excuse the pun ...

I'd rather listen to music and have a structured program ....

Last few years I had a simple turbo and just did gcn 30 min YouTube flat out sessions then went for runs straight after.

Trainerroad dont do free trials tho. Is that right?

bp_me · 21-09-2019 12:16pm

monkeysnapper wrote: »

I've just bought a tacx vortex and wondering which software to use , trainneroad looks to be down my road excuse the pun ...

I'd rather listen to music and have a structured program ....

Last few years I had a simple turbo and just did gcn 30 min YouTube flat out sessions then went for runs straight after.

Trainerroad dont do free trials tho. Is that right?

Send me a PM with your name and email address and I can send you a 30 day trial link.

Paul_Mc1988 · 22-09-2019 5:54am

monkeysnapper wrote: »

I've just bought a tacx vortex and wondering which software to use , trainneroad looks to be down my road excuse the pun ...

I'd rather listen to music and have a structured program ....

Last few years I had a simple turbo and just did gcn 30 min YouTube flat out sessions then went for runs straight after.

Trainerroad dont do free trials tho. Is that right?

I have a vortex and use zwift. I used to use trainer road but you just get way more out of zwift for the same money. It has structured training, free rides and best of all races. It also has level ups which can be a motivator as you get to unlock new bikes etc. Sweetspot training is great for improving your initial FTP after which you can go for a more structured plan.