Any 'Trainer Road' users within?

[Brad123]

Thanks, I started off a bit quicker. Then after 10 minute I back off a litte bit, as I started to feel my legs going. Some how got going for the last minute. Maybe should not have back off.
I thought my max HR was 180 but I sore hit 181 at the end of the 20 minute. WOW
Have be looking at this http://www.trainerroad.com/cycling/plans/97-20-minute-power-accelerator-e3-training-solutions- think I going to do the 6 weeks and see how it goes
Question; After I did the test I found the back tyre was a bit soft. Normally ride at 110 psi found it at 86 psi would that have made the test a bit easer or not?

 

[S1m0n]

I think you should be doing some base before launching into the 20 minute power accelerator, it looks quite brutal. Perhaps work 6 weeks back from race date before starting.

110 to 86psi in a 1 hour turbo ride isn't right. A soft rear tyre will make thinks so much more difficult for you.

 

[Leescfc79]

I stumbled across TR while looking at sufferfest videos in an attempt to make the turbo a bit more interesting, I've been cycling for about a year and have no particular plans apart from wanting to lose a bit of weight and to get fitter/faster. I thought $10 a month is cheaper than gym membership and as I'm not a massive fan of cycling in the rain I have just signed up and just completed the 8 minutes test.

I really enjoyed having the screen telling me what to do and having some structure to it rather than just plodding along as I did before. My FTP came in at 195 so think I'm going to follow the traditional base trianing plan and see what happens, I can tell I've had a workout too!

 

[Pedrosanchezo]

I stumbled across TR while looking at sufferfest videos in an attempt to make the turbo a bit more interesting, I've been cycling for about a year and have no particular plans apart from wanting to lose a bit of weight and to get fitter/faster. I thought $10 a month is cheaper than gym membership and as I'm not a massive fan of cycling in the rain I have just signed up and just completed the 8 minutes test.

I really enjoyed having the screen telling me what to do and having some structure to it rather than just plodding along as I did before. My FTP came in at 195 so think I'm going to follow the traditional base trianing plan and see what happens, I can tell I've had a workout too!

Do a base plan and then retest afterward. The test always comes up slightly low to begin with as you don't realise just how much you can or should push it. After a 6-8 week plan you will know much more about TR and your body. Good luck. Keep us all posted.

 

[Brad123]

I think you should be doing some base before launching into the 20 minute power accelerator, it looks quite brutal. Perhaps work 6 weeks back from race date before starting.

110 to 86psi in a 1 hour turbo ride isn't right. A soft rear tyre will make thinks so much more difficult for you.

I forgot to check the tyre befor I started only after wards I checked it and it was at 86psi. Have deleted the 20 minute test I did just was not happy with it because of the tyre pressure.
Thanks for the advice on 20 minute power but have done the first week going to stick with it and see how it goes.

 

[Brad123]

Had a good ride this morning. Sweat running of me and frost on the shed roof (yes I was out side under the awnind). Wife thought I was made. Did the mount of Hope

 

[Andy_G]

When doing the TR workouts it says for arguments sake 90 power, should you do what it says or go with what your comfortable with, only because the power never seems high enough.

 

[T.M.H.N.E.T]

When doing the TR workouts it says for arguments sake 90 power, should you do what it says or go with what your comfortable with, only because the power never seems high enough.

Then your FTP is set wrong

 

[Pedrosanchezo]

When doing the TR workouts it says for arguments sake 90 power, should you do what it says or go with what your comfortable with, only because the power never seems high enough.

Yeh do the 20 minute test. Make sure and pace yourself but you should finish the 20 minute effort (60 minutes full session) completely buggered!!

It also depends on the sessions you are doing. I could do some of the interval sessions at 15-20% higher than my FTP. I couldn't say the same for some of the TT specific sessions. Depends on the rider and their strengths. You can also adjust the session to your needs by adding 5% upwards to the intensity level.

I've created my own workouts now and find these are more tailored to my needs. Well worth a look at the creator app should this appeal to you.

 

[Brad123]

Still going strong with the 20 minute power accelerator, into the 4 week. I am enjoying the program. Battle my way through Crag again last night. Find it dam hard. Just not enough rest ( it 6x4 at Threshold/Low-VO2max with 45sec rest) the first 3 is hard work but the next 3 just cant hold the mark. Drop off bye -4 to -10.

 

[S1m0n]

Could you send me link to your trainierroad workouts, I'd be interested to see how you're getting on with it. I'm still doing build workouts half on Trainerroad and half on the Wattbike at the gym. The wattages appear similarly calibrated, at least to my legs

 

[Rob3rt]

Still going strong with the 20 minute power accelerator, into the 4 week. I am enjoying the program. Battle my way through Crag again last night. Find it dam hard. Just not enough rest ( it 6x4 at Threshold/Low-VO2max with 45sec rest) the first 3 is hard work but the next 3 just cant hold the mark. Drop off bye -4 to -10.

This is to be expected, the 1st few you are fresh.

Andrew Coggan and Hunter Allen propose a system for determining when to abandon an inteveral session (or how to decide how many reps to do, in a more positive sense) and the baseline they suggest you use is the power in the 3rd interval (which they deem as the repeatable interval). Then they propose you should stop when your power drops by a certain percentage of the power of this repeatable 3rd interval (the percentage varies depending on the duration and intensity of the interval, you would have to look up the table to get the correct values). In the case of a VO2 max interval (duration 3-5 mins) I think they propose a 8-10% drop in power from the 3rd interval is acceptable, any more and you are no longer training at the required intensity and should stop, you have done the optimal number of repeats.

 

[Brad123]

This is to be expected, the 1st few you are fresh.

Andrew Coggan and Hunter Allen propose a system for determining when to abandon an inteveral session (or how to decide how many reps to do, in a more positive sense) and the baseline they suggest you use is the power in the 3rd interval (which they deem as the repeatable interval). Then they propose you should stop when your power drops by a certain percentage of the power of this repeatable 3rd interval (the percentage varies depending on the duration and intensity of the interval, you would have to look up the table to get the correct values). In the case of a VO2 max interval (duration 3-5 mins) I think they propose a 8-10% drop in power from the 3rd interval is acceptable, any more and you are no longer training at the required intensity and should stop, you have done the optimal number of repeats.

Have been wandering about that, at what point do I just give up. I normal try hang in. I will look up the table
Thanks

 

[Rob3rt]

You should try to hang in for as long as you can (i.e. for the planned number of reps), but if for example you are aiming for 6 reps and do your 1st 3 intervals at 312W, 308W, 300W you take 300W as your repeatable power and keep repping. If your power drops below 90% of that 300W, so <270W, you stop as the intensity is too low to provide the training stimulation you are aiming for. So you might only get 5 reps in before you "fail".

If you complete the 6 reps without any significant power drop and could keep going before breaking the 10% drop off rule, then either A) You should do more reps or B) You are not going hard enough in the 6 reps planned.

 

[Brad123]

Could you send me link to your trainierroad workouts, I'd be interested to see how you're getting on with it. I'm still doing build workouts half on Trainerroad and half on the Wattbike at the gym. The wattages appear similarly calibrated, at least to my legs

Here is the work I did http://www.trainerroad.com/cycling/rides/678450-Crag