TrainerRoad.com

[hunkydory]

I think following avg power output is pretty pointless on the turbo, unless you are doing a long steady ride. For anything that is more interval based the whole idea is to be up and down and hitting the power requirement for the segment. i.e. your segment is at 92% percent for 2 minutes with a 30 second surge at 107% at the end, repeated a few times. This means that you would have to do a super long recovery to get anywhere near your target average power. Granted, some workouts are based in that zone, but for the most part those rides are better done outside. turbo is all about improving and that means getting to a place near blowing up...

Well, that's my opinion anyway.
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[stenard]

My take was people were talking about having AP for a particular interval on target, not about AP for the entire session.

[Tri Curious]

[stenard]

Just to evidence what I meant in my original post, taking this screenshot of a trainerroad app screen which I found on Google images, the white dot which the red arrow is pointing towards is your interval AP, whilst the yellow arrow is pointing towards the line which represents the interval AP target. If you align the dot with the line, you're on target for that interval. The bar (in this case red and matched up with the interval average dot*) shows your instantaneous power, with the colour dictating if you're on target (green) or not (red - the colour changes depending on how far out you are).

Note that the white dot doesnt show up during all intervals from memory, so during warm ups etc it isnt present.

*the reason for this is that the preceding interval has just finished, so the rider hasnt had a chance to drop to recovery power yet, and the interval AP is precisely the instantaneous power as a new interval only just started.

[TrevorDeRuise]

[Tri Curious]

Thanks for that guys very informative.

Does this all carry over to the minimal view?

Cheers.

[gingerbongo]

Any idea what sessions on TR would be best suited for a duathlon held on this course:

https://www.strava.com/activities/292321355/overview

It's basically 10 x laps of a 1.5km velopark course. I've never done a du before and have never been to such a course.

My immediate thoughts are that there will be a lot of accelerations with the 2 almost dead turns and the 2 slow curves. TTing ability isn't really going to be needed here i guess?!

I'm guessing getting outside and improving my handling and braking skills would pay dividends on such a course? It shouldn't be too busy (50 odd athletes) as it's a pretty low key event.

It's, hopefully, my first race back after months of injury, with a lot of office pride at stake as i compete against a couple of friends!

Cheers
GB

[Tin Pot]

I got time to set up and do another FTP test yesterday, the virtual power seemed to work and met the 200W target. That said I didn't exactly break myself doing it, so perhaps could be higher.

I fired some questions to TR that haven't been resolved, and with my weekly volume I can't realistically fit in regular turbo sessions so I'll be cancelling my membership.
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Iron ‘17 16h11, '16 14h30
Half Iron '17 7h39, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46

[Nobbie]

[stenard]

Interesting. I've also had near immediate customer service assistance whenever I've contacted them.

I havent been on the turbo for months, yet still keep my membership active. It's £6-7 a month, and worth way more than that when I get back into the cycling for later season triathlons, once my marathon is out of the way. So I dont mind paying it when I'm not actively using it. Half the time I use it for the training plans anyway, and then just do the sessions on wattbikes at the gym (as I'm an android user, so cant perform the session on an app - yet).

[Tin Pot]

[hunkydory]

Not sure if people will agree with me, but I am pretty conviced that the Trainer Road workous are mostly designed by women, probably some evil nazi torturer women to be precise. Men are simply incapable of such cruelty... Last night I put myself through Shortoff+2. (2x(3x4min) at 120% FTP. Just horrible. I am still shaking and I think I have gone deaf in one ear.

just thought I'd share.
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www.mikajanhunen.blogspot.com
@ESFChiropractic (twitter)
@mika_janhunen_dc (Instagram)

[gingerbongo]

FTP retest planned for me tonight.

As noted earlier, this is my first foray into turbos and trainerroad and anything resembling power based training (or proper bike training for that matter!).

I totally smashed out some pretty pi$$poor numbers the first time around, one of the lowest in the TT TR group (although it is 'only' VP, so could be higher ... or could be lower!), but kind of expected that having not touched my bike in months and in the middle of a long term running injury.

I managed 8 sessions over the past 6 weeks, but have started a few easy runs a week now as well, so i do hope that i will show some sort of improvement, even if it's not revolutionary. Hopefully i'll see a bigger jump in the next 6 week block as my fitness starts to (hopefully) return.

GB

[stenard]

[tri_longer]

re did my FTP Tuesday after 6 weeks of low volume base 2, up from 260 to 275. result.

However, I think I may have been exerting a bit too much as think I've pulled either intercostals or my diaphragm. Either way, hurts to breath deeply at the moment.
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