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2013-04-10 1:32 PM

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Master
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Subject: Trainer Road Spring Challenge 2013

OK folks here is the official thread for the Trainer Road Spring Challenge 2013.

We are going to start this challenge on 4/13 and end on 7/13.

The rules are simple.  We all start out by posting our current FTP (if you don't have one, take a 5 or 20 minute FTP test on TR on or before 4/13).  We will then assess our improvement each month by taking another FTP test on TR (it doesn't matter which one from what they say, but I like to stay consistent by taking the same test) and posting your results to this thread.

At the end of the three months we'll give (virtual) awards (i.e., bragging rights) to the winners in the following 3 categories. 

1. Highest % improvement in FTP

2. Highest TSS

3. Most trainer time

What you will need to complete this challenge:

a.  A bike and a trainer

b. TrainerRoad (www.trainerroad.com)

c.  An ANT+ stick

also highly recommended:  A BAF (big *ss fan) and lots of Sufferfest videos

You do not necessarily need a PowerMeter, although a PM will be more accurate.  TrainerRoad uses virtual power based on the curve from your trainer.  If you set up your trainer in a consistent manner each time (same tire pressure, same number of turns on the wheel, etc) your FTP should be fairly consistent, and its the % that matters, not the actual number.

*WHAT NOT TO DO*

Don't sandbag the first FTP test in order to have a high % change at the end.  That's not really playing in the spirit of the challenge.  The point is to get faster on the bike, not to have fake internet bragging rights.  Honor system, people!

If we all put in the work and heckle each other on here, we'll all win.  I guarantee it! So post your workouts, your successes, your failures, and everything in between.  Then poke fun at each other as well as give kudos.

So let the challenge begin!  Start by posting your current FTP below.



2013-04-10 6:50 PM
in reply to: #4695042

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Master
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Subject: RE: Trainer Road Spring Challenge 2013

I'll start. On TR my current FTP is 336, based on my trainers power curve.  This is based on a 20 min test about a month ago.

On my PowerTap my FTP is ~235.

I'll stick to the TR FTP as I use multiple bikes on my trainer and my powertap is on my race wheels.



Edited by djastroman 2013-04-10 6:51 PM
2013-04-10 6:52 PM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013

My current FTP is 221.  I got a trainer and TR in Nov.  Did the Tour of Sufferlandria in Jan/Feb and have been constantly testing my FTP as I go.  I'll be using virtual power.

My only concern is with the weather starting to turn for most of us, a lot of my rides will be outside and not on the trainer as much, so the total time on the trainer and total TSS might be a bit low.  Oh well, I'll still try to get one or two rides a week inside at night anyway.

2013-04-10 7:32 PM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013

Hello folks.  I'm looking forward to this challenge.

I'm using virtual power.  My last FTP test (which I bonked pretty hard) gave me an FTP of 180.  

I plan on running another one on Saturday.  I'll post the results afterward.

I'm also currently generally following TR's Novice Competitor High Volume training plan.

My TR username is mirthfuldragon.  

2013-04-10 7:42 PM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013
I'm in!! FTP 282 on a Kurt Kinetic Road Machine. Given the foot of snow we're supposed to get here tonight in MPLS, it looks like my outdoor training may delayed for a while longer yet...
2013-04-10 7:51 PM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013
I'm in, my last 20 minute test like 2 months ago put me at 306 watts FTP. It's definitely higher now, I'll retest at the start but it'll likely be slightly sandbagged due to the point in my training cycle I'm at now.


2013-04-10 9:32 PM
in reply to: #4695042

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Master
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Subject: RE: Trainer Road Spring Challenge 2013

I haven't done a FTP test for.... probably a year.  I know my FTP has dropped since then because I haven't been able to keep up on the workouts.

So I'll have to retest and see if  I can get back to where I was.

2013-04-10 10:06 PM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013
I am in my fat out of shape but needs it. I have attempted the 20 minute test didnt make the full hour only 40 minutes it gave me an ftp of 152  I am using a KICKR so i am using real power not virtual. I reset the FTP to 160 cause I feel anything less than that is pathetic for me. even though i could only hold 160 for 12 minutes but im in i would like to get to 200 by july
2013-04-10 10:13 PM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013
I've got a CompuTrainer and have been putting in time with my track bike on it using Sufferfest plus TrainerRoad. I'm building towards track season and have been using 250 FTP. I'll put the CT into slope mode for the shorter intervals and focus on my 5 and 10 seconds sprints at the end of the interval.

Will do a 20 min FTP test this week with my Tri bike on there and train away!
2013-04-10 11:07 PM
in reply to: #4695547

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Subject: RE: Trainer Road Spring Challenge 2013
jonD81 - 2013-04-10 6:52 PM

My current FTP is 221.  I got a trainer and TR in Nov.  Did the Tour of Sufferlandria in Jan/Feb and have been constantly testing my FTP as I go.  I'll be using virtual power.

My only concern is with the weather starting to turn for most of us, a lot of my rides will be outside and not on the trainer as much, so the total time on the trainer and total TSS might be a bit low.  Oh well, I'll still try to get one or two rides a week inside at night anyway.

Yeah, a lot of my rides will be outside as well.  I'll still try to get a few dedicated trainer rides in every week though.  It's hard to get as good of a focused workout on the road as it is on the trainer.  A couple of 2x20's a week will do you good.

2013-04-11 2:34 AM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013
I don't care one bit about the total TSS and trainer time figures. The only time I'll likely rack up on the trainer is for the tests. I ride outdoors whenever possible. Intervals really aren't that hard on the road compared to the trainer and I have a mountain that's just perfect for 2x20's though lately they've been more like 2x17's. Laughing


2013-04-11 6:56 AM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013
I did a FTP test today but I am too embarrassed to post it here....
2013-04-11 8:10 AM
in reply to: #4695894

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Subject: RE: Trainer Road Spring Challenge 2013

KateTri1 - 2013-04-11 6:56 AM I did a FTP test today but I am too embarrassed to post it here....

Don't be embarrassed at all.  We all start somewhere.  This challenge isn't about who has the biggest FTP or anything like that.  It's about improvement and becoming a better cyclist.  The more time you spend in the saddle, the stronger and faster you'll get.

Think of it this way.  A lower starting FTP just gives you more opportunity to improve and win the highest FTP percentage increase award

 

2013-04-11 8:35 AM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013
Did a 20 test this morning.
CT lost connectivity several times
I had it in ERG mode for the first half
Pit it in Slope mode for the second half

TrainerRoad said 258 FTP with all those issues.
My second half was higher, oh well will go with 258 for now.
2013-04-11 10:40 AM
in reply to: #4696013

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Subject: RE: Trainer Road Spring Challenge 2013
magic - 2013-04-11 6:35 AM

Did a 20 test this morning.
CT lost connectivity several times
I had it in ERG mode for the first half
Pit it in Slope mode for the second half

TrainerRoad said 258 FTP with all those issues.
My second half was higher, oh well will go with 258 for now.


Chart




(FTP.JPG)



Attachments
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FTP.JPG (97KB - 30 downloads)
2013-04-11 12:15 PM
in reply to: #4696223

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Master
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Subject: RE: Trainer Road Spring Challenge 2013
Just out of curiosity, why didn't you do the warm up before the actual test?


2013-04-11 12:30 PM
in reply to: #4696442

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Subject: RE: Trainer Road Spring Challenge 2013
djastroman - 2013-04-11 10:15 AM

Just out of curiosity, why didn't you do the warm up before the actual test?


I did separately. Warmed up for about 15mins running just the CompuTrainer to calibrate it and make sure things where cool with some new areo bar pads I'd put on. Plus I had swapped bikes and wheels around last night and typically I do 5 to 10mins on the CT warming up the tire for calibration, mess around with music, check the web, adjust the fan, fuss with the towel and then start my workout.

Think the biggest thing that messed me up was ERG vs Slope mode during the actually 20 min segment. You can see a jump in power when I switched it which makes sense.
2013-04-11 12:32 PM
in reply to: #4696477

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Subject: RE: Trainer Road Spring Challenge 2013

magic - 2013-04-11 12:30 PM
djastroman - 2013-04-11 10:15 AM Just out of curiosity, why didn't you do the warm up before the actual test?
I did separately. Warmed up for about 15mins running just the CompuTrainer to calibrate it and make sure things where cool with some new areo bar pads I'd put on. Plus I had swapped bikes and wheels around last night and typically I do 5 to 10mins on the CT warming up the tire for calibration, mess around with music, check the web, adjust the fan, fuss with the towel and then start my workout. Think the biggest thing that messed me up was ERG vs Slope mode during the actually 20 min segment. You can see a jump in power when I switched it which makes sense.

Ahh ok, I've never used a CompuTrainer so I wasn't sure what that meant. So that jump in power is not a change in how you were riding per se, but just a setting change on the CompuTrainer that listed a higher power output?

 

2013-04-11 1:37 PM
in reply to: #4696480

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Subject: RE: Trainer Road Spring Challenge 2013
djastroman - 2013-04-11 10:32 AM

magic - 2013-04-11 12:30 PM
djastroman - 2013-04-11 10:15 AM Just out of curiosity, why didn't you do the warm up before the actual test?
I did separately. Warmed up for about 15mins running just the CompuTrainer to calibrate it and make sure things where cool with some new areo bar pads I'd put on. Plus I had swapped bikes and wheels around last night and typically I do 5 to 10mins on the CT warming up the tire for calibration, mess around with music, check the web, adjust the fan, fuss with the towel and then start my workout. Think the biggest thing that messed me up was ERG vs Slope mode during the actually 20 min segment. You can see a jump in power when I switched it which makes sense.

Ahh ok, I've never used a CompuTrainer so I wasn't sure what that meant. So that jump in power is not a change in how you were riding per se, but just a setting change on the CompuTrainer that listed a higher power output?

 



CT and TrainerRoad work great together, the below makes things seem more complicated than it really is.

To calibrate the CT you warm up the tire by riding for 5 to 10 mins. The CT has a built in protocol for doing a spin down test to set the press on pressure of the warm tire against trainer. I find that if I have TrainerRoad running it wants to control the CT which makes doing the calibration hard. So I can either un pair them (easy) and pair post calibration (easy) or just warm up for a few, calibrate and then launch TrainerRoad. For all I know there is an easier way to do this, but I've not looked since I use the warm up time for other things.

ERG vs Slope mode. I guess a simple way to think of this is that ERG mode means the trainer's resistance matches the workout. So if your target watts is 265 then TrainerRoad will adjust the CT resistance on the fly to maintain the target wattage. Handy when you are in a segment where you are going from 90rpms to 70rpms at the same power. All you do is drop your RPMs and TrainerRoad will keep the watts the same, no need to shift gears.

In Slope mode you are riding up an imaginary hill. So you can go easier or harder (less or more watts) than the target watts for the segment. TrainerRoad will increase or decrease the slope of the hill based on the workout. In this mode you'd need to change gears as the work out goes from high RPM on flats to low RPMs climbing.

If I'm doing hard intervals I'll put the CT in Slope mode and be able to blow way past the goal watts for that segment.

The CT does both ERG and Slope without TrainerRoad. What TrainerRoad brings is a way better interface than RacerMate's CT one (and I mean way better). Plus the ability to drop in a Sufferfest video and have TrainerRoad control the CT either in ERG mode or Slope is very cool too. You can also doing things like set load above or below FTP for the workout. For a recovery day I might still use a Sufferfest video and TrainerRoad but I'll set it at FTP - 20% and run in ERG mode so I'm simply forced to have a recovery ride.

So... long answer

Next FTP test, I'll use Slope mode and I bet I'll see about 25 watts higher FTP recorded. When I had it in ERG mode TrainerRoad was trying to keep the target watts about 5% higher than my currently set FTP.

Here's a pic of Blender using both ERG and Slope mode. I used ERG for most of the work out. On the last three short intervals I used Slope mode and went above the target watts. For the rest of the workout you can see that my actual wattage was right on top of target since the CT was being set by TrainerRoad. FTP was set at 250watts for this workout.






(Blender.JPG)



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Blender.JPG (59KB - 37 downloads)
2013-04-11 3:40 PM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013

I'll Join in the fun...

Current FTP=248

Just did Texas 70.3 at AP206 and NP209. So 85% of FTP is about 210, which puts me close to what I did on race day and helps validate the FTP a bit.

2013-04-12 8:55 AM
in reply to: #4695042

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Subject: RE: Trainer Road Spring Challenge 2013

Sounds good.

The bulk of my riding during the week is with TR with the occassional long ride outdoors.  I am probably in my best bike condition ever so my progress on the FTP front will likely be small but the TSS I may be in the hunt for.

Current FTP: 300



2013-04-12 8:58 AM
in reply to: #4695042

Regular
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Toronto, ON
Subject: RE: Trainer Road Spring Challenge 2013

I'm probably on a run-focussed plan this year, with only two rides per week, but I'll join the group anyway. A 20-minute test on the KK last night gave me a 199 FTP.   I am pretty sure I could have done better, but I need to adjust my saddle because I'm getting some numbness.

My plan for the next several weeks is, hopefully, to do Hell Hath No Fury once a week and either Revolver or A Very Dark Place for my other ride.  That's about 200 TSS per week.  About 20% lower than TrainerRoad's Intermediate Base 1 plan (more intensity, less volume) and a little lower than the 20 minute power accelerator plan, so I should see some impact even if it's not dramatic.

2013-04-12 11:30 AM
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Subject: RE: Trainer Road Spring Challenge 2013

Thanks for taking the initiative to get this started. Let's hope I do better than I did on the TOS.

Current FTP: 234

I really need to get stronger on the bike this year. I typically ride three times a week. Two of those rides take place early morning throughout the week and the other is an early morning group ride on Saturdays.

Trainer Road user name: dawgchase

2013-04-13 7:35 AM
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Subject: RE: Trainer Road Spring Challenge 2013

Here is a screenshot of the test I took today. 

2013-04-13 10:40 AM
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Subject: RE: Trainer Road Spring Challenge 2013

Starting Virtual Power FTP:  183 watts

 

 

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