Structured Training in 2018

Discussion in 'Training, Fitness and Health' started by Tin Pot, 6 Jan 2018.

  1. Heltor Chasca

    Heltor Chasca Out-Riding the Black Dog

    Ok @Tin Pot I have found the ‘Ramp Test X’. It won't auto-calculate just yet. I get the impression they may work on that. So basically you ride as hard as you can until you bail. I get that bit, but how do you work the maths to workout your ballpark FTP? Sorry I’m no mathematician.
  2. OP
    Tin Pot

    Tin Pot Guru

    Yes that’s it. You need to join their Beta group on Facebook I think and their guys will manually calculate the FTP for you.

    I’m not doing it yet, because I’m not convinced ramp testing will be good for me.
    Heltor Chasca likes this.
  3. simon walsh

    simon walsh Über Member

    I have been using the Sufferfest app with wattbike to work out ftp for the last couple of years seams to work well. I also found that once I started back onto the road as opposed to the wattbike my ftp dropped. Really shows how effective indoor training can be as much as it can be boring.
  4. Heltor Chasca

    Heltor Chasca Out-Riding the Black Dog

    Thank you. I found a tutorial by Shane Millar on YouTube and if this photo comes out, this is the summary. For the hell of it I may try one tomorrow.

    si_c likes this.
  5. You need to send it to trainerroad guys/gals and they will work it out for you
    Heltor Chasca likes this.
  6. Asa Post

    Asa Post Small lungs, weak legs

    For those not using TR, there is a downloadable .zwo file to do the test in Zwift. Click on my link and scroll down a bit for the link to the file.
    Heltor Chasca likes this.
  7. YukonBoy

    YukonBoy Guru

    VO2 max intervals scheduled for tomorrow morning. Built a plan using the principles in Joe Friel's fast after 50 book. Really enjoying it and the book allows me to focus on what is important in each of the periods of training. Hitting power numbers whilst listening to music seems to work well for me.
    HLaB, Tin Pot and Heltor Chasca like this.
  8. YukonBoy

    YukonBoy Guru

    To add, I found an application that analyses your music and adds the BPM to its meta data. You can then create playlists for your workouts based on BPM to match cadence.
    HLaB and Tin Pot like this.
  9. YukonBoy

    YukonBoy Guru

    Intervals done. It felt hard but good.
    Breedon and Tin Pot like this.
  10. YukonBoy

    YukonBoy Guru

  11. I just use my hrt monitor to see how im doing
    HLaB likes this.
  12. Heltor Chasca

    Heltor Chasca Out-Riding the Black Dog

    Did TrainerRoad’s experimental Ramp Test X today. I liked it and felt it was a truer representation of my efforts than the 8 and 20 minute tests. I hit my maximum heart rate which I don't normally do on the other tests. I blew up and was almost ill, but I gained 2% on my FTP so I’m feeling encouraged. That was after 2 days sledging with the kids.
    Last edited: 4 Mar 2018
    Tin Pot and YukonBoy like this.
  13. YukonBoy

    YukonBoy Guru

    These are the indicators an App gives based on Heart Rate Variability. So a useful tool to avoid overtraining or to up your training on a day if it indicates you can handle it.

    Green: indicates that compared to your own personal trends, you should be able to handle more stress today. This often includes being able to:

    • Exercise a little harder than normal
    • Tackle a few more items on your to-do list
    • Think a little more clearly at work or school
    • Have reduced systemic inflammation
    Yellow (Sympathetic): indicates the body is under a bit more stress than usual. Consider lighter exercise and reducing stressful activity unless you have restful days coming up or if over doing it is not a concern.

    Yellow (Parasympathetic): indicates the body’s recovery systems are working overtime to recover from a large or accumulated stress. This state is correlated with over reaching in training or over-active parasympathetic (recovery) systems.

    Red (sympathetic): indicates the body is experiencing deeper levels of stress or fatigue. To avoid over training or over stressing it is highly recommended to prioritize rest.

    Red (parasympathetic): indicates a deeper level of recovery activity in response to accumulated stress. The body is likely reaching an over trained state. It is strongly recommended to prioritize light active recovery.
    Breedon likes this.
  14. Is the ramp test done in erg mode.
  15. I switched to power training when I started structured training at first Virtual Power via TR and now an actual Power Meter. For some bizarre reason my HR monitors have all failed since I started the more structured intervals (I wear one to record only). Perhaps they can't cope with being bathed in sweat :wacko:
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