Trainerroad

https://www.youtube.com/watch?v=lgdelctOpNc

?

I find the sufferfest videos really good - when combined with the trainerroad mappings - as the target watts/effort always seem much more brutal than if I was to go on RPE (although less so above level 8)

Guess I should just HTFU - but I like having a number to try and hit or a rider to aim for.

http://vimeo.com/43922070

As a rule I ride harder on the Turbo.

A) I want to be on the turbo for a minimal time to, so I need more intensity.
B) I want to enjoy riding outdoors With less training pressure.
C) Its more controlled. So a better Place for structured suffering.

What does it involve? Riding a turbo for 4 hours or more a day?

Yes. I like to do all my suffering in private, so that when I ride irl, I appear to glide along so effortlessly as to make Fausto Coppi look like a massive nodder.

I like to do all my suffering in private

filth.

It's weird, although I find my legs hurt a lot more on the turbo than outside, my heart rate hardly moves.

I'd say it's impossible to compare riding on a turbo to being outside though, it's a completely different experience. Partly because I always tend to do interval work indoors; I could never do an endurance session on a turbo... too boring.

Bah, looks like the Tour of Sufferlandria is off the cards this year. I'm struggling to complete any turbo workouts lately, due to suspected Piriformis Syndrome, meaning that I can't produce any proper power with my left leg.

Nine days of one-legged suffering is a bit too much HTFU for me, so I think I'll focus on the rowing machine for a while instead.

Did the first stage last night. Still stuck with the fixed. So the 'Elements of style' vid was tricky to do accuratly. Beasted 'The long scream', then added 'extra shot', as I want to expliot the extra training time I found myself with.

Was really nice to get off the bastard turbo.

http://www.trainerroad.com/cycling/rides/1537368-Sufferfest-Elements-of-Style
http://www.trainerroad.com/cycling/rides/1537896-The-Long-Scream-pre-June-2013-
http://www.trainerroad.com/cycling/rides/1538050-Sufferfest-Extra-Shot

You are a brave and slightly insane man, chapeau. How long was the total session?

I just did 1 hour 45 of trainerroad, doing 3 x 15 at FTP then a couple of sets of over-unders by combining two of the programme's workouts just now. Now I'm totally fried, don't think I can do longer, both due to leg pain and ass / brain numbness. Longest I'd ever spent on turbo prior to that was about 80 minutes.

just re-assessed my ftp as last time I had loads left in the tank in the last 5 mins.

Anyway, I got 305 or 5 ftp/kg

seems too high, but I have the correct turbo selected etc.. How can I check my speed sensor is working properly?

Take estimated turbo power with a very large pinch of salt

well sure, I'm just comparing it to other lfgss members using virtual power as well.

Of course, it's still useful provided I get consistent power results I can track progress with.

provided I get consistent power results that I can track progress with.

A power meter of some sort would help with that.

oh, of course, I'd love a power meter..

For now, trainerroad should provide consistent results using the same tyre/pressure?

Consistent enough

As has been said, using virtual power means comparing numbers with anyone (including others using virtual power) is pointless. Some turbo's are supposed to provide fairly realistic numbers, which is the reason I bought a KK Road Machine, but who knows really?

The only thing it's really useful for is as a metric to track your own progress. Even then, it's reliant on consistency of setup in terms of tyre pressure and force applied to the roller against the tyre.

Saw Your workouts on the LFGSS team page. Had to check the dates a few times to make sure you'd done all that in a day. Chapeau.

As I said up thread I dont have the time to commit to the sufferfest tour. Wanted to do blender over the weekened but never found the time.

Did 9 hammers a few days ago. Found it pretty awesome. I'm a short burst kinda guy (cough). The 3 minute efforts in 9 hammers are about Perfect for me. Really felt like it squeezed as much suffering out of my body as possible over 60mins. That might have been because I did it fixed though.

My turbo using its own estimated power is consistently 5-6w below trainerroard, so I'm assuming somewhere between the two is about right.

The resistance curve for a turbo trainer isnt going to be accurate enough from unit to unit (within the same make and model). For the calculated Power to be particulary accurate.

But the resistance curve of Your own turbo should remain the same providing bearings or whatever arent fried. So setting a FTP via TrainerRoad. Still means all subsquent turbo training using this FTP is accurate, as is Your own progress. Which all you really want this data for.

Even using my powermeter both indoors and out. I get very different results. So its probably best just to consider turbo FTP as useful for turbo training only.

+1 Exactly this.

cool - sounds fine then.

Follow-up from this post: http://www.lfgss.com/comments/11880873/

I did an exploratory session today as I've been feeling quite relaxed after spending 2 (TWO) weeks at home trying to give myself a rest, and I bailed after 10 minutes and 40 seconds because my heart rate was at 180bpm while pushing 94 watts during the warm up. My max HR is about 194ish so it seemed fruitless to continue any further.

Yeaaaaaaaaah, so it looks like I won't be back riding a bike properly any time soon. Fuck this fucking shit. Cunt it. Gah.

HR may have come Down again once you were settled in. But I can understand the desire to bail.

If youre feeling up for it theres a 2 x 20min workout called eichorn. Input a low FTP, and do that while watching youtube Clips. Try and see what Your heart is doing during a constant effort, and eventually give yourself a resonable target for a proper test.

But to be honest. If I felt like that I'd just ride outdoors and push what felt managable untill my mojo came back.