Trainerroad

You could always try the TrainerRoad TT plan, although from memory that's geared toward 25 mile efforts.

Not a plan as such.

But 'the long scream' sufferfest vid is a good 20min blast which contains a slight negative split.

Some ERG mode hate:

I get annoyed when if you slow down, the resistance goes up, and vice versa. It's unnatural and the opposite of what happens on the road. It's also slightly laggy and the steps can be too big, e.g. if you're following a down curve of target power on TrainerRoad it will reduce the resistance in big chunks, so perfectly smooth cadence doesn't yield perfect precision vs target, on which you are judged per interval and overall. It also hits you when you're down, struggling to make target power.

Yes you should just settle into a target cadence and let ERG do its thing, but that is where mood comes in. If I'm feeling good and relaxed it's fine, but if I'm tired / grumpy I fight the machine, going up and down the gears to maintain target closely, or surging to get out of the treacle.

Next time I hop on the trainer all tetchy I should just switch ERG mode off and find something else to project my anger on. No traffic, so it's a bit tough but I'll find something.

can anyone suggest some out of the saddle workouts on trainerroad?

i can sit and spin at 105-115 rpm above FTP quite comfortably, but can barely manage 30 seconds out of the saddle. are there any good workouts that can help me build on my feeble ability to stand up?

Out of the saddle stuff on the turbo is lame. Go outside.

But if you must. Then just do the workout intervals of Your chioce. But occasionally drop 10rpm and stand. Low cadence stuff is easier. So do high resistance low cadence stuff and target those muscles. It bares little resemblence to actual out of saddle riding IMHO. So might as well just do strength.

Am still getting a strange sense of satisfaction using trainerroad. FTP and overall fitness has definitely increased, but weightloss has not been quite so satisfactory. It is confirming what I already thought was the case, my legs like spinning and a comfortable cadence for me is 100+. This is also appropriate as my knees are fucked and have precious little cartilage left in them.

The little weight loss I have had has been my legs getting leaner and moobs reducing, but this just further exacerbates the appearance of my spare tyre.

Just did 'Galena' and after the first 20min block decided I might as well try and treat the next 20 as an FTP test. Usually do the 8min test so wasn't sure how it'd go.

Pleasantly surprised to hold 276w for 20mins, which suggests that any training plan should involve not riding for a month, drinking booze, eating badly, and large amounts of stress from work!

I need to take a few rest days and do another FTP test as on today's workout I was feeling too comfortable doing 12 minute blocks at 90-99% of FTP.

It's reassuring to see that my sporadic use of trainerroad combined with my basic commuting is having an genuine effect on my fitness.

I do need to do some more over under sessions.

Just been given a free month at TR as a referral ....if anyone wants it, just PM me your first/last name and email. Must be someone who's never tried it before.

Not much activity here lately.
Remember to suspend your subscriptions over summer everyone.

I've used mine more in the last two months than I did all winter! Also did more outdoor rides in Jan than the rest of this year. #doingitwrong

Was surprised to see that even after a couple of weeks off, the team page still basically looks like my ride feed...

I use mine more for when I have the kids. But my laptop died.

I have a fan now too.

When android?

what's the best way to pay for this ish in the UK & not get stiffed w/conversion fees? paypal?

Do any of you lovely people have a spare trial? Injured again and need to get the legs spinning

I'll check.

Can anyone recommend a fan? Floor or desk standing, whichever works best. I run hot!

Look for 18" air circulators, £40-60

Cheers - this one looks decent https://www.amazon.co.uk/Igenix-DF1800-Floorstanding-Air-Circulator/dp/B00KAB4LH2/ref=sr_1_6?s=kitchen&ie=UTF8&qid=1471255815&sr=1-6&keywords=18%22+air+circulator

Going to reactivate my account today, as I've been off the turbo since January. Reckon I'll start off slow, as I've not done anything intense for a few months.

FTP test at this point can >>>>>>>> so will probably just knock 20 points off my ( already lowest ever ) number and see what happens.

God, that puts it at 240w..

fml

Thanks to @Smallfurry for the hook up. Set it all up over the weekend only to find out my 'smart' trainer isn't smart at all and I need a speed sensor. Balls.

Is there an excisting over / unders workout?

Might make a 3 x 8 min one. Something like this. Handy little 50min workout.

10min - warm up.
8min - over / unders (4x1min over and 4x1min under)
4 min - recovery.
8min - over / unders (4x1min over and 4x1min under)
4 min - recovery.
8min - over / unders (4x1min over and 4x1min under)
8 min - recovery.

Depends what your goal is. Most over under sessions I've seen suggest a one third over two thirds under ratio.

I do them on hills, 20 seconds sprinting, 40 seconds at FTP, 4 per set, repeat three times.