Cycling Fitness / Training Advice

Six weeks of sweet spot and I'm up from 318w to 349w. Down to 60kg too.

TR defo overestimates power by at least 50w, but I'm testing on the same bike / turbo set-up so I'm pretty sure it's accurate relative to itself. That means I've got the same FTP as my highest test from the end of last summer riding every week. Thus: I'll turn pro by hill climb season and my sponsor will give me a helium bike, right?

Also, does this mean I react much more effectively to "pushing from below" with sweet spot rather than "pulling up" with >FTP intervals? Or just that I was totally de-trained in January and I'm in shape now?

349W
60kg

Can I get your autograph now please?

-50 watts for TrainerRoad

Fucking beast mode

Does 5% work ok for you? I set a 20 min power in a race last week that was some way higher than the best power I got for the 20 min section of the TR FTP test and have been dreading TR with the new figures. I do TR on rollers, so shouldn't that be a bit more like riding outdoors than turbo?

TR overestimates compared to what?

But as you say, it only matters that it's relative - I think you'll only know the answer to your question by trying something different from here if really the main gain here is to get your fitness level back again. Which, based on those numbers is bloody good.

Rollers won't nesecerally be better than turbo.

Ignore what you did outside and just do what you can. In the end, all you can do is all you can do. You don't need to smash yourself trying to hit in realistic power targets. Just start the effort off at something you know is okay, and increase the power through the workout if you can.

I couldn't get near my 20min outdoor max on the turbo. But I know that if I can knock out efforts around 350w on the turbo then I'm going well and will normally see 30w increase outside.

Just be realistic. No need to try hit silly numbers for the sake of it.

Good chat, thanks.

Overestimates relative to an actual power meter. I'm using virtual power from resistance curve / wheel speed. Those numbers are to be taken with a bag of salt... apart from my weight. I'm pretty sure that's right.

Ahah, that makes more sense. I've been playing around with using Stages and the powermatch thing on TR, it's really variable. Some sessions it's 10-20w above my smart trainer, sometimes 10-20w below. Calibrating it every time doesn't seem to help. Will probably just go back to relying on the turbo alone and then adding a guestimate for outdoor efforts.

And anyway, soon we'll all have easy access to Apple power meters in our iPhones, with Coach Siri chirping in our ears.

I've always done my training in the evenings, but I am becoming more of a morning person so am thinking of trying to do it first thing, so straight out of bed, coffee and onto the turbo. I've never used energy drinks before but am thinking I should if I want to do longer sweetspot or ftp intervals. Can anyone recommend something to try?

https://www.myprotein.com/home.dept

by some maltodextrin and some fructose

Mix to your taste. Fructose is sweet, malto not. I normally go 4:1 M:F.

Will give that a try. What about electrolytes?

I do Trainer Road on rollers with a power meter. Not raced outside yet this year (first TT next week, track league May), will be interesting to see what my power's like on the road for a '10' compared to a CP20 on the rollers.

Will probably have to splurge on a turbo now though. Last FTP test found me riding in 50x12 @95rpm. I can up the revs temporarily, but I need something with more resistance for the future.

I have some, but only use if it's warm or a big big ride. I eat a good diet and get enough salts from that really.

I use a High 5 tab to flavour; you need something with the malto/fructose mix as it tastes of nothing.

You are likely to have finished the session before anything hits your blood stream anyhoo but the carb mouthwash effect might help a bit. AIS just use boiled sweets to do same thing.

add a pinch of salt

I do the same but with maltodextrin and dextrose.

Sometimes add some lemon juice for a bit of flavour

am thinking of trying to do it first thing, so straight out of bed, coffee and onto the turbo. I've never used energy drinks before but am thinking I should if I want to do longer sweetspot or ftp intervals. Can anyone recommend something to try?

I too am a morning person but this is really hard. I can do Z2 base straight out of bed but anything more seems much harder than a couple of hours later even.

I've got the arion mag rollers so I can up the resistance a bit - I did my indoor FTP test on the first resistance level as the no resistance level is only ~270W for 52x11 @95rpm

I'd take those readings with a bag full of salt, tyre pressure, weight etc will all play a big part...

Not with a Power Meter

Sorry, thought you were using the notes on the rollers...

I used to use TR's VP on rollers, I could get nearly 400w of "Virtual Power" which shows how inaccurate it is. It was consistent though, so perfectly usable to train on.

@dbr too strong.

6 weeks of Sweet Spot and I'm up 240 to 250. Down from 73kg to 70. #tragic