Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[Dan Lotus]

One thing I am really liking about the current TR setup, is the ability to click on the scheduled workout, and then choose an easier/harder/longer workout and click on 'Replace', that's really useful, and a good time saver.
Today I was meant to ride an hour, but I've upped it to a similar workout, but for 75 minutes, likewise on Saturday, 75 > 90, but similar benefits.

One thing that I thought you used to be able to do when viewing the calendar on the web, was shunt workouts around to different days (Maybe I am mistaken) just by dragging and dropping, now you have to click in, edit, and pick the date you want it to be on instead.
Minor gripe, and either I have imagined it used to behave differently, or it has to now because of the AI calculations.

 

[HLaB]

I might need to be up early tomorrow, so I did tonight over/ under session (Blackcap -1) on ERG knowing that since I got a double sided power meter, at the start of the year, the Elite Suito management of ERG seems to target below the actual TrainerRoad target so it feels moderate. Doing it that way despite not hitting the TrainerRoad target has added 1w to my predicted AI FTP.

 

[Ming the Merciless]

Recovery week this week. For me that means volume 40-60% of my other weeks. Keep intensity but fewer intervals. Today was just 1 hour 15 mins of Z2. Boy was it windy though!

Negative contact has come off on 4iii power meter crank. I will get some silver adhesive and get that reattached. Also buy a new oring for cover whilst I am at it. Power meter started reading zero yesterday so I am guessing the detachment was well advanced and the cause.

 

[HLaB]

Recovery week this week. For me that means volume 40-60% of my other weeks. Keep intensity but fewer intervals. Today was just 1 hour 15 mins of Z2. Boy was it windy though!

Negative contact has come off on 4iii power meter crank. I will get some silver adhesive and get that reattached. Also buy a new oring for cover whilst I am at it. Power meter started reading zero yesterday so I am guessing the detachment was well advanced and the cause.

My 4iii contact has been held on for about a year with a tiny strip of electrical tape. It seems to have coped fine.

 

[Norry1]

One thing I am really liking about the current TR setup, is the ability to click on the scheduled workout, and then choose an easier/harder/longer workout and click on 'Replace', that's really useful, and a good time saver.
Today I was meant to ride an hour, but I've upped it to a similar workout, but for 75 minutes, likewise on Saturday, 75 > 90, but similar benefits.

One thing that I thought you used to be able to do when viewing the calendar on the web, was shunt workouts around to different days (Maybe I am mistaken) just by dragging and dropping, now you have to click in, edit, and pick the date you want it to be on instead.
Minor gripe, and either I have imagined it used to behave differently, or it has to now because of the AI calculations.

You definitely can still do thi s on the Web version. Not tried it on the Android App.

EDIT - Just checked and it works on the Android App as well.

 

[Dan Lotus]

You definitely can still do thi s on the Web version. Not tried it on the Android App.

EDIT - Just checked and it works on the Android App as well.

It's working on the Android app for me, but not on the browser - might be a browser issue of course, not tried it on anything else but Edge.
Minor issue in the scheme of things I do realise though

 

[Norry1]

It's working on the Android app for me, but not on the browser - might be a browser issue of course, not tried it on anything else but Edge.
Minor issue in the scheme of things I do realise though

I'm on Chrome.

 

[Dan Lotus]

I'm on Chrome.

I was being dense, I use chrome as well, but maybe I need to try Edge - anyway, I digress.
Saturdays workout was this one:

For no specific reason (Not alcohol) I only managed 4 hours sleep, this combined with only the 1 fan made this I believe, a bit of a toughie, despite it being still classed as Hard rather than Not recommended.
Grinded my way through it, but it was not a pleasant experience, though hoping it was still beneficial in some way.

Todays unfortunately named workout was pretty good in contrast, after toning down a lot of the ones I had adjusted that were all set to 'Not recommended' to mostly 'Hard', although this was still a not recommended one for some reason.

I classed this one as Moderate, as I found it pretty ok really, 3 minute efforts are a nice (for me) length of interval that is fairly quick to get through.
I notice with interest the one next week is 5 minute efforts, so will be interested to see how I fair on those, and whether I can keep the higher cadence up for as long.

I really liked this one, and managed to keep up a high cadence certainly at the beginning, less so as the workout went on, they went for the ten 3 minute efforts as below:
91/90/90/90/91/86/82/81/81/85
I did make a conscious choice towards the end in fact to try and sit more around the 80 mark.
The rest periods were sufficient for me, but of course the fatigue grows as you progress through.
This was also the first workout with the tower fan thingy - it is not as good/strong as a floor fan, so the jury is out currently, but it certainly helped.
Mega easy actual group ride this evening on Rouvy, which will be an easy 20 minute spin towards one of the challenges, and then I think my current plan is to carry out the next workout on Wednesday, and then go for Sat/Mon/Wed.

 

[HLaB]

I did my usual Z1/2 loop around Conington Airfield again. Although the turbore is set up for tomorrow's under/over workout, I'm tempted to do it again as its incredibly nice out there.

 

[HLaB]

Done my under over workout indoors and went for a 3mile walk in the sun instead. I had a little too much on my mind for the actual session though and I should have ignored the low cadence instructions in the last block and stuck with what I had been doing (sitting up for the under, TT position for the over).

 

[HLaB]

In my calendar tonight was a VO2max work out, the first with my new AI FTP (261w, 4.18w/kg). I think up to this morning it was a level 3.7 (Gendarme +1 ) but after perhaps my commute with HR only or maybe further analysis of the weekend rides it became Sleeping Beauty +3 (Level 5.4) It felt right anyway. Strava sauce reckons after the last interval my w’ fell to -1.1 but intervals reckons 0.91 was the low. I feel that intervals was right, especially as I never felt the need to up my fans to max speed and completed another 5 blocks,

 

[Norry1]

In my calendar tonight was a VO2max work out, the first with my new AI FTP (261w, 4.18w/kg). I think up to this morning it was a level 3.7 (Gendarme +1 ) but after perhaps my commute with HR only or maybe further analysis of the weekend rides it became Sleeping Beauty +3 (Level 5.4) It felt right anyway. Strava sauce reckons after the last interval my w’ fell to -1.1 but intervals reckons 0.91 was the low. I feel that intervals was right, especially as I never felt the need to up my fans to max speed and completed another 5 blocks,

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Looks like TR is working for you

 

[Norry1]

I made some progress with TrainerRoad but plateaued a bit a month ago. My Zwift race performances are steadily improving though.

I've also been trying to improve my indoor Power Duration Curve - aiming to get my 2026 numbers above my 2025 ones (and ideally beat a few all-time ones as well. This has been going quite well (purple line below). Next I need to do the same for my outdoor PDC which is about 10% higher across the board than my indoor numbers.

 

[Legs]

Legs were feeling a bit knackered after a long (for me) road ride at the weekend and a hard 10-mile run last night (finishing with two miles tempo to get back to the scout hut in time), so this morning I did the Cafe Ride workout on Zwift, which doesn't give much of a training stimulus but I find it great for rehabilitating stiff limbs.

 

[HLaB]

My workout was actually last night but after doing it I tried to fix the 10sp Ultegra lever on my commuting/ winter bike. All is moving freely but one switch isn't moving back after shifting up the cassette. I can manually reset with my fingers and it shifts down the cassette fine. But the same occurs again when I shift up the cassette. I think a spring will sort it or binding the switch to the the trigger lever but I couldn't find anything suitable and gave up and fitted a 10sp 105 lever I'd got off a mate. It seem to work fine in the stand and if it shifts fine on the road and I don't find the external gear cable awkward, I’ll fit the left lever and the new bar tape I've got.

Anyway on to the workout it was just an Active Recovery one so I did it in ERG, knowing with my current setup it tracks slightly below target and as a result, it would be a true Active Recovery.