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2013-01-10 3:17 PM

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Subject: Trainer Road question
For those who use trainer road, I am thinking about signing up but I no idea what workout I would do. Right now I am training for HIM in May. I am riding 3 days a week right now about an hour at a time. Plan on getting outside for longer rides as soon as it warms up a little. What types of work outs should I look for on trainer road. Is there workout plans for triathletes? Just looking for info from those who use it.


2013-01-10 3:23 PM
in reply to: #4572642

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Subject: RE: Trainer Road question
The nice thing about TR is their workouts are tagged and categorized by length and intensity level.  Really easy to find a list of 60-90 minute workouts focused on sweet spot.  Or <60 minutes focusted on VO2 max.  Which you select after that is just personal preference.  You could also do Jorge's workouts to help boost FTP.
2013-01-10 3:32 PM
in reply to: #4572642

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Subject: RE: Trainer Road question

Yes, they have several different plans that you can follow,  and as tri808 mentioned, all of their workouts are categorized and easily searchable.

The ever-popular Jorge plan is on there, too, so right off the bat you've got something you could jump into.  Then they've got a number of plans for building endurance, etc...

2013-01-10 4:18 PM
in reply to: #4572642


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Subject: RE: Trainer Road question

Go crazy:

http://www.trainerroad.com/cycling/plans

 

Less tongue in cheek, start with the first one, and see how it goes. I'm finding that with the appropriate FTP entered (do the test), it's plenty good for starters, even for a nonbeginner cyclist. Once you start getting used to the steady state stuff, you can start the serious pain workouts in the higher intensities. 

2013-01-10 6:07 PM
in reply to: #4572794


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Subject: RE: Trainer Road question
Anyone doing Fink IM plan and Trainer Road? Are you just selecting the correct times that Fink prescribes?
2013-01-10 7:56 PM
in reply to: #4572642

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Subject: RE: Trainer Road question
I just started trainer road and the one thing I find is watching that stupid screen makes the workouts go faster. I'm following one of the plans and I like what they are doing.

I also purchased some sufferfest videos and I can use them with trainer road.

I like it.


2013-01-11 7:25 AM
in reply to: #4572642

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Subject: RE: Trainer Road question
Thanks for the replies. I am in. Ordering the ant usb stick today. I have a heart rate monitor and have been working on my aerobic base  on my runs. Should I just stick with the heart rate for trainer road or get the cadence meter and do virtual power.
2013-01-11 7:34 AM
in reply to: #4573461

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Subject: RE: Trainer Road question
I would get the cadence. It allows you to use virtual power based on you trainer. You can then do the 8 or 20 minute test to find virtual FTP. The FTP is used to set the intensity of the different workouts on trainer road.
2013-01-11 7:36 AM
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Subject: RE: Trainer Road question

iruptacopula - 2013-01-11 8:25 AM Thanks for the replies. I am in. Ordering the ant usb stick today. I have a heart rate monitor and have been working on my aerobic base  on my runs. Should I just stick with the heart rate for trainer road or get the cadence meter and do virtual power.

Virtaul power is a great measuring tool for your progress.  It's not as precise as an actual power meter (at least that's the general consensus I've read) but it can tell you a lot more about your progress than a HRM.  I think a lot of people would suggest getting the candence sensor if you're going to use TR.

2013-01-11 7:37 AM
in reply to: #4572642

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Subject: RE: Trainer Road question
ok thanks. add to cart!
2013-01-11 8:26 AM
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Subject: RE: Trainer Road question

I think the general consensus is the power numbers will not be the same as a power meter, however the power curve will be similar within a small margin of error.



2013-01-11 8:33 AM
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Subject: RE: Trainer Road question
boostedcvc - 2013-01-11 8:26 AM

I think the general consensus is the power numbers will not be the same as a power meter, however the power curve will be similar within a small margin of error.



+1 and as long as you keep everything the same with regard to tire pressure,trainer level for trainer that have tension levels you`ll be fine. Just stick to it and you`ll see improvements, do not compare to a strain power meter so as to not confuse you. going on my 6th month i think, started with virtual power and now a powercal, so far so good. i`m on my 4th week using the Experienced Century Low Volume, i have a long 140 mile ride on march 29 (good friday) then i`ll do 6 weeks worth of the high mileage plan before my 36 week IM plan starts in mid April.

get a gsc 10 sensor, you`ll enjoy your workouts even more.
2013-01-11 8:56 AM
in reply to: #4572988

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Subject: RE: Trainer Road question

mrbeachbum2 - 2013-01-10 7:07 PM Anyone doing Fink IM plan and Trainer Road? Are you just selecting the correct times that Fink prescribes?

I'm on week 2 of the Fink competitive plan and using TrainerRoad exclusively right now. I'll also be merging a 12 week marathon build in the middle of it for a Memorial Day marathon. But ... yes ... I decide what kind of ride I want to do and select close to the time that Fink is calling for.

I'm not really into Fink's 30 min 100rpm rides, so yesterday I selected a 45 minute endurance ride from TR (Birch, I think). That felt easy enough to be close to what Fink wanted and my Avg cadence was at 90. I usually go pretty hard for the Wednesday brick rides ... lately I've been choosing Threshold rides, but I'll look into VO2 and Anaerobic rides for those as well. I'm still getting my cycling legs back after a run focused period.

I use the same screen name on TrainerRoad as well if you feel the need to look at what I'm doing as the plan progresses. 

2013-01-11 11:01 AM
in reply to: #4572642

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Subject: RE: Trainer Road question

another question? How do you know when to change gears or what gear do you start in. Just trying to figure out how it works. I looked at the website and it doesn't mention it.

 

2013-01-11 11:46 AM
in reply to: #4573879

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Subject: RE: Trainer Road question
iruptacopula - 2013-01-11 12:01 PM

another question? How do you know when to change gears or what gear do you start in. Just trying to figure out how it works. I looked at the website and it doesn't mention it.

Personally I try to pick the gear that fits in with the suggested power goal (keeping the bar in the green) and cadence of 85-95.  If it is asking for more power, shift.  Or if you ever have a question about their site or program, the master of TrainerRoad, Nate, or the others replies very quickly and thoroughly.

2013-01-11 12:11 PM
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Subject: RE: Trainer Road question

If you're using virtual power, you need the speed sensor, not cadence.  You can use the combined speed/cadence sensor, it just has to have speed.  I do recommend having cadence as well, I've been using it more now as I'm trying to find my sweet spot with cadence.  Having the number on the screen is helping me with that.

So virtual power is determined by the speed of the wheel and the fluid trainer with a known power curve.  The trainer is selected under "devices".  Note that the trainer must be a fluid or air resistance unit; that means the faster the wheel turns, the more the resistance increases.  Magnetic trainers don't do this, they typically have an adjustment knob you set yourself.  TrainerRoad doesn't have that information, so it can't tell power directly from wheel speed.

So if you have all this set up correctly, pedaling faster or shifting gears (with the same pedal cadence) will result in wheel speed change, which will show up as a change in power.  As you progress through a workout, the target power will change, and you'll need to either shift gears or change cadence to stay on that power level.

I probably made this sound more complicated than it really is.

The advantage of using power/virtual power over HRM is the instant feedback you get, heart rate takes so long to change, it is really kind of a last resort, unless you're doing a long endurance ride, IMHO.



Edited by tcj103 2013-01-11 12:11 PM


2013-01-11 12:50 PM
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Subject: RE: Trainer Road question
iruptacopula - 2013-01-11 11:01 AM

another question? How do you know when to change gears or what gear do you start in. Just trying to figure out how it works. I looked at the website and it doesn't mention it.

For straight up TR workouts you get to choose the gear you want.  You just have to match the power number they ask for.

If you are in a easy gear, and they want 250 FTP you are going to need to have 200+ cadence... so you will likely switch to a harder gear.  If you are in your hardest gear, and you come to a rest period you would have to go down to 20 cadence so you will switch to an easier one.

If you do some Sufferfest videos (or some of the others) the video might suggest a cadence, TR will tell you the power.  The only way to match those two will be to find the right gear.

I actually find Sufferfest cadence suggestions to change too frequently and I so I often just try to keep the power level right.

Some of the TR workouts have instructions in them as well, but not many of them.

2013-01-11 1:17 PM
in reply to: #4572642

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Subject: RE: Trainer Road question
Magnetic trainers don't do this, they typically have an adjustment knob you set yourself. TrainerRoad doesn't have that information, so it can't tell power directly from wheel speed.


they have that in their list of trainers, even my standard minuora 500/800 model is there with all the different settings which i used to use before i switched.
2013-01-11 1:33 PM
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Subject: RE: Trainer Road question
Great information everyone. Thanks. Just waiting for my stuff to get here. Thanks again.
2013-01-11 5:36 PM
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Subject: RE: Trainer Road question
iruptacopula - 2013-01-11 1:01 PM

another question? How do you know when to change gears or what gear do you start in. Just trying to figure out how it works. I looked at the website and it doesn't mention it.

 

If you start using their set programs or even if you don't, some of the programs will have instructions.  They will tell you to use a certain cadence at different times.  If they don't say or if the ride doesn't have instructions then just find a gear that allows to you give the desired power output at your natural cadence.  you will find with the set programs that about 1/3 of the rides have instructions.  I started with the Intermediate Base I program and am now into the Base II program.  Ive noticed a substantial gain in power output.

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