Trainerroad

Did the ramp test at the weekend and feel like it's slightly overestimated my FTP. It's added 5% on. We'll see if I can get through some intervals this week but I might be adjusting it back down.

So curious to know your ftp and watts / kg, to know what it takes to race at the sharp end in the London League, but it seems too personal a question to ask on the internet.

A / S / L / W/kg

My potentially woefully inaccurate combo of scales and power meter give me an FTP of 4.8 w/kg with that new test. I don't weigh all that much and have struggled on the flatter courses a bit this year. Thankfully cross isn't all about wattage, I've had lapped (and probably better trained) riders come back to me on boring flat straight bits a few times.

It's the 30 seconds at 150% at the beginning of each 95% set that's a killer.

Are you on the short power build too? Coming from a few seasons of slowly grinding out threshold/sweetspot intervals for TT's this high intensity stuff is challenging my sanity

Like you, my training over the last 18 months has been all about long sustained power at high percentages of FTP. Not for TT's for me, but for mountains. Now, trying to claw back my previous (and fairly good) Vo2 and anaerobic abilities has been horrific.

I now dread Tuesdays as this is Vo2 day.

rep

ha!

Nah I’m doing general power build. From taking a couple of months off structured training over November and December I want to get in shape for the North Road Hardriders at the end of Feb. I don’t mind the intense stuff tbh. Rest week this week though - so boring pootling along at 60% FTP!

Rest week this week though - so boring pootling along at 60% FTP!

Just do the rest week outside? Not sure I cba to do low intensity stuff on a trainer unless i really can't get out

Sometimes it can help even for easy stuff, ie. for me, living in the 'burbs, it's very hard to find anywhere to do tucked in TT-position riding. Particularly with no stops. There's literally a traffic light every 200m so it takes longer to get the same duration of riding in that can be done on the turbo. Also means I can catch up on TV :)

My (probably stupid) approach is to pack my 3 indoor sessions into the middle of the week and then rest Monday/Friday so that the weekend is totally clear for riding and/or racing outdoors. Apparently I am even more grumpy than usual by Thursday.

Keep being told FTP gain from top end work is actually more quickly gained than pushing threshold up from below, and as quickly lost. That's not my aim, but will be interesting to see in next round of testing.

I have 3 free months to give away if anyone is interested. (new customers only)

Anyone had issues with the trainerroad app running slowly on android? It's not the most powerful of phones (2GB RAM) but I've ran it on lesser devices with no problems.

Recommended 1.5 hour sessions for sweetspot?

Ride for 1.5hrs at 88-92% threshold.

You're welcome.
;)

Isn't there a Sweet Spot "plan". That should have something to suit.

I did one called Bondcliff or something last week. It might be a bit cx specific as it starts with a 30 second anaerobic burst, then settled into 14 minutes of sweetspot, repeated four times with a 4 min easy spin between intervals. Was surprisingly tough.

There's definitely a 4x10min one but I don't really pay attention to what they're called.

Thanks. Not too fussed about the exact benefits as I'm focussing more on my running and need something to keep my riding ticking over till I can race again.

One of the things I like about Trainerroad is that is has enough tiny variants of very similar workouts to keep me from going mad at repetition, while at the same time being a good way of fitting some structured training around the family/work.

On a side note, who is responsible for the names. What on earth is their inspiration?

On a side note, who is responsible for the names. What on earth is their inspiration?

Dunno but you can start by asking this guy:
https://www.trainerroad.com/coach-chad

Local climbs to the HQ.

Originally it was. Then they ran out and ended up looking at a list of mountains across the world.

Bald knob ftw

Just did the ramp test and also found it better than the 8/20 mins as you don't have to your power yourself and estimate how much you can hold for that duration. When the time comes you just can't go any further.

Would recommend trying out.