No- looks interesting though! What percentage of FTP did you reach Gray?
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Posted 6 days ago #
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Erm, about 133%. Word is that they're doing the calculation based on best 1 minute and best 5 minute power in the test, but I don't really get how that can be much different from being simply based on how high you get. Assuming the test is properly executed, anyway.
I got a Neo yesterday BTW. My Vortex was getting too annoying. So far I like it.
Posted 6 days ago # -
Wow! I bet you hope it isn’t wrongHaha no I hope it is wrong because otherwise my belief I'm a pretty good cx bike handler is way way out
I've mentioned it here before and I know that as it's just virtual power it's just arbitrary numbers and so long as they are consistent from a training point of view it's fine, however it would be nice to have a better idea of real ftp for willy waving purposes
I half wondered if it was my turbo being a bit damaged or something but when googling I saw a different post from a few years ago who had the same issue (think they said they could consistently spin at 500w for ages according to virtual power
) and reckoned the power curve for the trainer was wrong. They ended up using a different trainer curve which they felt was more realistic. Hopefully Bryce can chip in, otherwise I'll email their support when I get a chance.
Posted 6 days ago # -
Have any if you guys tried the new TR ramp test for FTP? I had a go - first calculation put my FTP quite a lot higher than I believed. They then tweaked the algorithm which out it bang on!
.Interesting, although I’m loathe to move away from a 20min test as at least I get a consistent reference point
Posted 5 days ago # -
Hey @ferrals!
Regarding the power curve for your trainer, with Mag trainers especially the curves can be shifted quite significantly in the production models of the trainer. The magnetic actuator can also wear, producing less resistance than it did when it came out of the factory. It sounds like you already have an understanding of VirtualPower consistency and how it doesn't really matter what the numbers are as long as they are the same from ride to ride.
The not-so-great news is that we don't have a better way to estimate your power. Without using a power meter on your own trainer, we have no way to map your specific level of wear and tear/ factory resistance discrepancy. Therefore, the best we can do is choose a different power curve that seems more reasonable. Since you are using the Level 4 resistance level on the trainer, selecting the Level 3 resistance level in the VP settings will ultimately lower your power readout to a more reasonable wattage.
If this is something that you are interested in trying, do the following:
1. Test out the Level 3 curve to see if the numbers are closer to what you would expect. Also, try out the Level 2 curve.
2. Once you find the curve that most closely resembles the power you expect you're putting out, go ahead and reach out to support@trainerroad.com and ask them to reprocess your ride with the new power curve.
3. This will allow you to change your FTP to fit the new power curve without having to re-test.Cheers!
Posted 4 days ago # -
Regarding the new ramp test @gray, the first iteration also overestimated my FTP and was bang-on with the new formula. I'm really happy to hear that we are working in the right direction for you as well
We are working on tweaking variables, and we really appreciate everyone who has tested and given us feedback.
Cheers!
Posted 4 days ago # -
Nice one, thanks Bryce!
Posted 4 days ago # -
PSA: I have a free month trial of trainer road available. Would best suit someone who rides turbo regularly, has a power meter, and is interested in a structured training programme,
so please don’t ask for it on a whim if you’re not going to use it. Cheers
Posted 4 days ago # -
Did Huffaker 45 last night - failed to hit the 4th and 5th interval targets but managed the 6th. Grim. My first VO2 max type session for a while though so I might repeat it in a few days to compare.
Posted 17 hours ago # -
Just thought I’d poke my head in here and ask a quick question...
Ive just signed up to Trainerroad to take advantage of their structured training plans. I started following a plan back at the beginning of October (outside of TR) which gave me a solid 3 months of base training. I’ve been training about 12 hours a week since then with an adaptation week every 4th week. This is my first season following a proper training plan.
I’ve just picked up and started the High Volume Short Power Build plan and I’m a couple of weeks into it. So far so good. It’s an 8 week plan and I’ve got a week in Gran Canaria to look forward to at the end of that. I’ll get as much quality training in whilst I’m over there and plan to get stuck into the Short Track XC Speciality plan when I return. First race of the XC season is around the end of March.
Looking at the high volume speciality plan I was a bit shocked to see such a reduction in weekly TSS? I’ve been doing around 600 TSS a week and will be at around 675 by the time I finish the short power build. The toughest week in the speciality plan is about 540. Will this not make my fitness taper off quite dramatically? Should I be suplementing the plan with additional workouts?
Just wondered if there’s some logic behind that? Pretty sure I’d have to do more TSS just to maintain fitness?
Posted 11 hours ago # -
Not all fitness is created equally or measured the same. TSS is basically a measure of volume and approximates to stamina (crudely). Short power build is going to be all about increasing performance for punchy climbs etc.
What's your primary objective?
Mr Blobby explains it better than I'm managing....
Posted 10 hours ago # -
Primary objective is to do as well as possible at the Nationals. I raced sport category last year but will be racing Expert this year. I just don’t want to come last!
The short power build is a slight increase in TSS compared to what I’ve been doing so far. Saying that, overall hours have reduced but the IF has increased a bit. I was expecting a similar transition into the speciality phase (Lower volume and higher TSS & Intensity) instead it appears to drop the hours and TSS with another small increase in IF.
I track both completed and planned workouts in Training Peaks and and it appears that my overall fitness will drop throughout the speciality phase. I guess an expected increase in power could mitigate that?
Posted 10 hours ago # -
gray - Member
Gave this a whirl tonight, awaiting an ftp value. Not expecting significant changes tbh - prob more useful for someone who had no idea what their ftp might be.Erm, about 133%. Word is that they're doing the calculation based on best 1 minute and best 5 minute power in the test, but I don't really get how that can be much different from being simply based on how high you get. Assuming the test is properly executed, anyway.
The power steps up linearly, but I reckon the pain curve is more exponential! You're quite comfortable for the bulk but the last couple of steps quickly put you at your limit. Seemed quite different to 8 or 20 min tests where there's a lot of adaptation as you get better at pacing the flat intervals. The ramp seemed more cut and dried - perhaps you can train it but it felt more like an open and shut case.
Warm/up was short, as well- don't know if this is integral to the test but if you're a slow starter you're legs won't appreciate this one.
Posted 9 hours ago # -
@r8jimbob88
There is actually a very specific reason that the TSS is reduced during the Specialty Phase.
The aim of the Specialty phase is to tailor a rider’s fitness to be as specific as possible to the demands they’ll face during their key event(s). Workouts in this final phase of training are often the most intense workouts a rider will face over the entire course of the Base/Build/Specialty training cycle.
In contrast to the Specialty phase, the Build phase is responsible for raising the weekly stress to its highest point. If you were to continue this increase (or even maintain the final Build week’s TSS) into the Specialty phase, the combination of higher-intensity workouts, intermittent races and/or practice events, and the residual fatigue some riders might carry after a single Build-phase recovery week could cause a downward performance spiral.
In summary, you should not be supplementing this work with more work, but rather think of the reduction of TSS as a way for your body to get ahead of the fatigue and leave you primed and ready to race
Posted 5 hours ago # -
@ Garry_Lager
Our aim with the Ramp test is exactly as you've mentioned. We are looking to create a test that a total beginner can complete and get their FTP without the complexity of pacing, completing a long warmup, etc.
It is complete in around 20 min and you really only have to suffer for those last two or three minutes
Thanks so much for taking the time to try it out, it really helps us fine tune the formula. Your FTP will be commented on your ride shortly!
Cheers,
Posted 5 hours ago # -
Thanks Bryce Lewis, sounds good to me!
I’ll also give this ramp FTP a test next time it comes around.
Posted 1 hour ago # -
Hi all, I used trainer road last winter but now cross country ski instead as my winter traiing, coupled with weights.
anyhows,I'm off to Finale at the start of May, when my cycle season starts I guess as the snow will have melted hopefully on my return.
which one of the trainer road programmes would yu guys recommend, to start perhaps around march /april to get ready for it.
as stated, i XC ski now (base or build stage I guess) and I do commute to work by bike as well. ta!
Posted 56 minutes ago # -
It's really cool that Bryce comes on here to chat.
I'm currently trying out Zwift while I pause my training for a while but I'll 100% be back on TR soon. One of the reasons is the customer support I've had, but now it sounds like I can get my FTP without 20 mins of teethgrinding I'm even more sold.
Posted 54 minutes ago # -
@r8jimbob - don't you want to be doing the xco plan not short track? Think short track is something they do in the states with very short races while our national series is xco style. No idea if there is much difference in the plans though
I've recently started sweet spot base, but thinking ahead, if I want to start my speciality phase in August (for cx) then I'm starting too early, should start base in March and build in June. I can't decide whether I should do an extra base when I finish this one, do extra build or think it gives me some extra weeks to use as recovery/ tapering in amongst the plan as I'll be doing some xc races as well. I guess for maximal improvement I shouldn't have extra rest weeks so one of the first two is a better option. Thoughts?
Posted 31 minutes ago #
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