Turbo Trainer Advice

I’m sure TrainerRoad et al have lots of articles on this but generally UK hills are vo2max territory, you need a good base of sweet spot or long endurance rides to build vo2max intervals on.

Also good advice. But impractical as budget is diverted at source.

@spinnnout and @dbr thanks.
VO2 max it is.

Pretty sure I said this when you asked on Monday.......

I also wonder, if you're using ERG mode, if it would be beneficial to use the small ring and a lower gear. The pedaling mechanics are slightly different even if the power is the same and might be more similar to riding uphill

@Bainbridge monday is a long time ago.

@PhilDAS : old skool only dude.

Fastest CS Grupetto person up Corkscrew is @dan

Correct. Track @dan with the PWR

Also, I hate that hill. I always crack about 2/3rds up.

Same.

Second fastest is some old codger. You’re third.

I'm just missing being ok up hill.

The point is, that it’s a short hill where power, rather than power to weight, matters most. If you want to get up longer hills faster then it is not a good yardstick.

To go faster up short, UK hills, then I see regular vO2 max intervals in your future.

but what if he has bonked on layhams? #dadloops

er. I don't bonk on layhams.
I bonk before layhams.

@andyp : yes regular VO2 max is where it's at. As it'll tie in with being a raddadgravgravcrossboss.

VO2 max it is.

If you turbo twice a week, y no 1x sweet spot & 1x VO2

Yes. This is probably the way.

If you turbo twice a week, y no 12x weeks sweet spot & 6x weeks VO2

FTFY

Does anyone else have real problems with intervals at their supposed FTP? I know they're not supposed to be easy but I'm finding them impossible.

Day 2 of Zwift's 4wk FTP booster includes 6x 45sec @ 175% (at 5 minute intervals). First one I can just about manage, second my legs give up shortly before the end, and the third I've abandoned by 30 seconds in.

Don't think it's a case of the FTP being set unrealistically. Haven't done a specific test but have literally averaged it over an hour (also tallies pretty closely when extrapolated from my 20min averages). Whether it's accurate is irrelevant if it's the same equipment being used.

Feels like a physiological thing where I'm not just suited to these sort of efforts, at least not currently. Dunno whether to persist with this one until my legs HTFU, or reduce the target so I can at least get through it. The latter feels like cheating.

6x 45sec @ 175%

I've never come across anything above 130% on TrainerRoad. Not suggesting that zwift is the problem but maybe not the best plans(?) - does sound like a crap workout for a generic build phase. These apps assume we have the same power curve, nothing wrong with adjusted to your ability. TrainerRoad normally has ranges or suggestions in the notes,

e.g. Important: Try to settle on a demanding but repeatable power
output such that you can finish as many intervals as possible. The
goal is to accumulate a productive level of stress at a high level of
intensity while avoiding the need to frequently quit intervals early.

I would dial them back, better to complete all 6 at e.g. 150% than fail early on.

That sounds like a pretty shit workout.

Just looked at my power stats and my best 1 min power is around 175% of FTP.

Doing 6 efforts of a similar duration is unlikely to be successful

Thanks both. I'd been focusing on time in the saddle for the sake of weight loss (pretty consistent efforts between 30 and 60 mins) since xmas, and while that has also upped the FTP by about 20% I've definitely plateaued.

Don't really have any reason to increase it further other than curiosity over how effective following a specific plan might be. Maybe not much if it's crap.

The difference between 1 minute and 45 seconds is significant at that sort of effort though.

Sigh.