Your numbers would almost be a Cat2 rider if they are correct see highlighted box on this table. So if you are a six hour IM guy I would say something is wrong with the setup. You really need to make sure the tension is correct on the rear tire and email support at trainer road and ask them which KK you should be using. their email address is support@trainerroad.com
185
180
178
176
174
172
170
83.91
81.65
80.74
79.83
78.93
78.02
77.11
200
2.38
2.45
2.48
2.51
2.53
2.56
2.59
CAT 5
210
2.50
2.57
2.60
2.63
2.66
2.69
2.72
CAT 5
220
2.62
2.69
2.72
2.76
2.79
2.82
2.85
CAT 5
230
2.74
2.82
2.85
2.88
2.91
2.95
2.98
CAT 4
240
2.86
2.94
2.97
3.01
3.04
3.08
3.11
CAT 4
250
2.98
3.06
3.10
3.13
3.17
3.20
3.24
CAT 4
260
3.10
3.18
3.22
3.26
3.29
3.33
3.37
CAT 4
270
3.22
3.31
3.34
3.38
3.42
3.46
3.50
CAT 3
280
3.34
3.43
3.47
3.51
3.55
3.59
3.63
CAT 3
290
3.46
3.55
3.59
3.63
3.67
3.72
3.76
CAT 3
300
3.58
3.67
3.72
3.76
3.80
3.85
3.89
CAT 2
310
3.69
3.80
3.84
3.88
3.93
3.97
4.02
CAT 2
320
3.81
3.92
3.96
4.01
4.05
4.10
4.15
CAT 2
330
3.93
4.04
4.09
4.13
4.18
4.23
4.28
CAT 2
340
4.05
4.16
4.21
4.26
4.31
4.36
4.41
CAT 1
350
4.17
4.29
4.33
4.38
4.43
4.49
4.54
CAT 1
they are awesome and will likely get back to you ASAP. Hope this helps
That's a really interesting table, Ray. Where did you get that?
So I did my 6 x 2's. For some reason my computer head was reading low. I was supposed to be between 330 and 360. Computer head said 330, 317, 339, 344, 340 and 344. The 317 really through me off because it felt like a strong interval. But when I downloaded it all changed so I am not sure what numbers I was looking at. They ended up being 344, ,356, 337, 356, 357 and 358. Man I really like those workouts, when they are done. But boy do they really hurt.
I got it a long time ago from some Joe Friel stuff I read. Interesting though that the tables have been upgraded with the proliferation of power meters over the last few years. I am trying to post the Andrew Coggan one which is much stricter on classification as you head up the Cat listings. It is awesome though to try and profile yourself where you would be against some of the hard core roadies out there.
Got my Wk1 INT OS Thursday Bike done. Pain Cave with Tom Glynn. Really tried to focus on keeping a steady spin pace and had mixed results based on my VI below. But for my 20' interval I was at 1.01. So that is nice.
Felt good overall and was fairly consistent with my watts for each interval. Really just closed my eyes and listened to my legs.
10/31 Spooky Interval workout. I love this stuff! All my workouts are on a Lemond Revolution trainer and SRM Powermeter all tied in to Trainer Road to relieve boredom.
Home from work, pain cave 5 minutes later, 60 minutes riding, showered and out the door trick-or-treating 5 minutes after the bike. Hate missing my stretches, love seeing the kids smile with their bags of candy.
Thursday work out done. Though rushed I hit my numbers, even a little over. Boom.
Thanks for the input. The Trainerroad guys are on it and the Kurt Kinetic crew are also on immediate feedback. Hoping they can make this more realistic - don't want to be known as the "Inflated Guy"!
Noob question - I did the 40' test on Tuesday and got my HR zones, but now I got TrainerRoad I really want to be training by Virtual Power as doing intervals by HR zones doesn't work too well. I am thinking I should do the 5' & 20' test to get my VO2 and FTP in place of Saturday's bike. Does that sound like a good approach? Is this the right place to ask about making a change to my plan like this?
@ David---you can retest using trainerroad or the other way to do it is to use your hr values to acquire some data on your power numbers by using trainer road. After a few of the rides, you might be able to SWAG your FTP and then stick in another test during week 4.
OK, what VO2 number were we supposed to be using for the target today?
My FTP is entered into Trainer Road as 282 (95% of Monday's 20' FTP test of 297). That gave me a target of 338 for tonight's 6 x 1.5' workout. But my 5' VO2 NP from Monday was 375. So that means I was doing my 1.5' intervals tonight at less power than I sustained for 5' during Monday's test. I feel like I did something wrong - today's 6 x 1.5's were tough but honestly they didn't feel tough enough. Are we supposed to enter our VO2 test number somewhere to establish our targets for VO2 workouts like we today?
I did my Halloween 6x90 sec VO2 session tonight. Usually, I do my workouts in the morning but life got in the way so I didn't get on the trainer until near 8 pm. It seemed to take less time to warm up.
With everyone talking about Virtual Power, it would be interesting to see how close it is to a powermeter.
I am looking forward to a day off before a ride outside on Saturday which will be my first outdoor ride since IMLT.
@Jason - according to Coach P, the 5' vo2 test is more a function of fatiguing the legs a bit prior to the 20' test. That being said, there shouldn't be a huge discrepancy between your vo2 test number and your 120% of FTP, otherwise your test results could be bad (maybe your FTP wasn't up to potential, etc). In your case, the numbers don't seem that far off, percentage wise. For example, 120% of my FTP was 260w and my vo2 test was 280w...not huge. So what I did was to manually go into my profile and ratchet up my upper range of Z5 to 280w, so that I could sweat/burn a bit more on the vo2 workout days. You can easily do the same with your numbers. Hope that helps!
The ftp numbers are so important to base all your training on it would be a shame to have you do all the work at the wrong level. That is the problem with all of the inside versus outside training. Your FTP, as well as mine will be different outside versus inside. Compound it with the fact that unless you are using a power meter with Trainer Road the virtual FTP numbers could be at least 10 to 15% higher than what is real. As long as you use the inside numbers as your basis you can still track your improvement it just may not be indicative of what your real numbers are. It is like using a weight scale that is 5 pounds off. if you loose 10 pounds you still lost 10 pounds it just that the scale is off 5 pounds from the real number.
To be honest, who really enjoys riding on a trainer? I have a computrainer and a power meter. I live in the northeast and once the weather turns I am on my computrainer exclusively. The biggest benefit I get from the trainer is consistency. All of the variables that are present during an outdoor ride, are gone on the trainer. My power test is done on a constant grade. There is no wind, its never cold and the road surface is always the same. I use the numbers off my power meter to base everything on. I can never hit the same average out on the road. Oh, no matter how steep the hill is or how hard I push it outside, I never get to the state of near hurling like I do every week on the trainer.
I am with you EC! All year round if it is less than a two hour ride I am on the trainer. Last year I trained for the 200 mile RAAM Challenges and rode several times 8 hours at a time on the trainer. I have the equivalent of 2.2 weeks time on Trainer Road and 341 workouts since I joined TR. Besides how else would I get to have my dog right next to me the entire time I ride!
OK, what VO2 number were we supposed to be using for the target today?
My FTP is entered into Trainer Road as 282 (95% of Monday's 20' FTP test of 297). That gave me a target of 338 for tonight's 6 x 1.5' workout. But my 5' VO2 NP from Monday was 375. So that means I was doing my 1.5' intervals tonight at less power than I sustained for 5' during Monday's test. I feel like I did something wrong - today's 6 x 1.5's were tough but honestly they didn't feel tough enough. Are we supposed to enter our VO2 test number somewhere to establish our targets for VO2 workouts like we today?
Jason
I asked the same question in the Power & Pace forum; you should use the calculated number generated off your FTP...not your 5min. test results....This from the coaches and Al Truscott.
I thought I was prepared for Vo2 intervals ... well I was sooo totally wrong Never did 2' Vo2max intervals before as last JOS the longest repeats where about 90sec.
In the end I was really proud of myself pushing through all 6 repetitions holding up the power to my own set level (as my Vo2 is more than 120% of FTP) Here are the NP(IF) numbers for metric-nerds (like I am):
@Ray - nice chart! At 180lbs and 270 FTP, I can see where I am @3.31 kg/w with respect to the CAT riders I TT with during the summer. Explains why I show well, but never beat them!
@Edwin - agree with you and Ray about the trainer. I get so much more done in terms of fitness when the weather turns bad. I can always get a focused ride and not have to scan the weatherbug and continuously watch for bad drivers!
So - I think these 2' Vo2Max sets are lots harder than the 1' we did last year. Not knowing what I could turn out, I was fairly conservative and built up: 306(1.13), 320 (1.19), 324 (1.2), 323(1.2), 328(1.21), 335(1.24). I can push harder next time - felt good to just push hard!
Looking forward to tomorrow's bike workout, then to watch Army beat Air Force! It has been a long, long time since we've done that!
@Joe, Great Job! From the "You know your an Ironman list" When none of your friends will train with you anymore. Seeing those watts, I bet its hard to find riding partners.
@Ray - these tables are great! They are also included in the bible of cycling with power aka "Training and racing with a powermeter" by Joe Friel and Andy Coggan I can very strongly recommend this book to anyone around!!
Comments
That's a really interesting table, Ray. Where did you get that?
So I did my 6 x 2's. For some reason my computer head was reading low. I was supposed to be between 330 and 360. Computer head said 330, 317, 339, 344, 340 and 344. The 317 really through me off because it felt like a strong interval. But when I downloaded it all changed so I am not sure what numbers I was looking at. They ended up being 344, ,356, 337, 356, 357 and 358. Man I really like those workouts, when they are done. But boy do they really hurt.
Steve,
I got it a long time ago from some Joe Friel stuff I read. Interesting though that the tables have been upgraded with the proliferation of power meters over the last few years. I am trying to post the Andrew Coggan one which is much stricter on classification as you head up the Cat listings. It is awesome though to try and profile yourself where you would be against some of the hard core roadies out there.
Got my Wk1 INT OS Thursday Bike done. Pain Cave with Tom Glynn. Really tried to focus on keeping a steady spin pace and had mixed results based on my VI below. But for my 20' interval I was at 1.01. So that is nice.
Felt good overall and was fairly consistent with my watts for each interval. Really just closed my eyes and listened to my legs.
Overall
Duration: 59:26
NP: 198
IF: .969
TSS: 92.4
VI: 1.11
Interval 1
Duration: 1:30
NP: 271
IF: 1.33
VI: 1.07
Interval 2
Duration: 1:30
NP: 280
IF: 1.375
VI: 1.01
Interval 3
Duration: 1:30
NP: 263
IF: 1.29
VI: 1.00
Interval 4
Duration: 1:30
NP: 287
IF: 1.408
VI: 1.01
Interval 5
Duration: 1:30
NP: 272
IF: 1.331
VI: 1.09
Interval 6
Duration: 1:30
NP: 281
IF: 1.377
VI: 1.01
Interval 7
Duration: 20:00
NP: 199
IF: .978
VI: 1.01
10/31 Spooky Interval workout. I love this stuff! All my workouts are on a Lemond Revolution trainer and SRM Powermeter all tied in to Trainer Road to relieve boredom.
Nice to see all your great results. As a newbie to OS and to power I am still struggling to find out how to do my workouts in a correct manner.
I did the 6x 1.5 mins intervals today. I set the power to 250, which was kind of low...I could have done more...but then I didnt know that my
bike training adjusts automatically to the preset power output...I tried to spin harder and harder, but never got over 260 Watt.... lol
well, I will eventually find my VO2max zone for a harder training...
Also had some mechanical issues with my gear and chain in the beginning, hence the pauses during warm-up.
Looking forward to more...
Cheers from the old continent
Home from work, pain cave 5 minutes later, 60 minutes riding, showered and out the door trick-or-treating 5 minutes after the bike. Hate missing my stretches, love seeing the kids smile with their bags of candy.
Thursday work out done. Though rushed I hit my numbers, even a little over. Boom.
http://www.trainingpeaks.com/av/26VQ2PCXGKFXW6ODRI5MS4KXNI
Hi Leslie,
It is great to see you back again. I hope that PM Vortex at Lake Placid is not following us.
20' avg watts 160
5' avg watts 186
Well, it's a start and its better than where I started last outseason.
Numbers from beginning of 2013 NOV OS:
20' avg watts 154
5' avg watts 174
Tonight's 6 x1.5' @z5 workout is in the books. I have a long way to go.
Week 1 VO2 session...I gotta say it feel good to be back in the saddle and training with focus again...
http://www.trainerroad.com/cycling/...-Thurs-INT
Bike test DONE!! Was my first time using my trainer...is it normal to be slower on a trainer than on the road?
Also, only have HR...but really wishing I had power! FORWARD PROGRESS from here
Hi Ray!
Thanks for the input. The Trainerroad guys are on it and the Kurt Kinetic crew are also on immediate feedback. Hoping they can make this more realistic - don't want to be known as the "Inflated Guy"!
Jud
Day 2 Bike of Week 1 - Beginner
Watched Hell Hath No Fury for inspiration. Had to cut it short, kid duties:
Time: 32:39
TSS: 80
IF: 1.21
NP: 153
PWR: 147
KJ: 289
FTP: 145, up from 127 on Tuesday!! WOOT!
Better than Tuesday's ride already!
Noob question - I did the 40' test on Tuesday and got my HR zones, but now I got TrainerRoad I really want to be training by Virtual Power as doing intervals by HR zones doesn't work too well. I am thinking I should do the 5' & 20' test to get my VO2 and FTP in place of Saturday's bike. Does that sound like a good approach? Is this the right place to ask about making a change to my plan like this?
Thanks,
David
My FTP is entered into Trainer Road as 282 (95% of Monday's 20' FTP test of 297). That gave me a target of 338 for tonight's 6 x 1.5' workout. But my 5' VO2 NP from Monday was 375. So that means I was doing my 1.5' intervals tonight at less power than I sustained for 5' during Monday's test. I feel like I did something wrong - today's 6 x 1.5's were tough but honestly they didn't feel tough enough. Are we supposed to enter our VO2 test number somewhere to establish our targets for VO2 workouts like we today?
Jason
I did my Halloween 6x90 sec VO2 session tonight. Usually, I do my workouts in the morning but life got in the way so I didn't get on the trainer until near 8 pm. It seemed to take less time to warm up.
With everyone talking about Virtual Power, it would be interesting to see how close it is to a powermeter.
I am looking forward to a day off before a ride outside on Saturday which will be my first outdoor ride since IMLT.
Rubin
Awesome Jud,
The ftp numbers are so important to base all your training on it would be a shame to have you do all the work at the wrong level. That is the problem with all of the inside versus outside training. Your FTP, as well as mine will be different outside versus inside. Compound it with the fact that unless you are using a power meter with Trainer Road the virtual FTP numbers could be at least 10 to 15% higher than what is real. As long as you use the inside numbers as your basis you can still track your improvement it just may not be indicative of what your real numbers are. It is like using a weight scale that is 5 pounds off. if you loose 10 pounds you still lost 10 pounds it just that the scale is off 5 pounds from the real number.
To be honest, who really enjoys riding on a trainer? I have a computrainer and a power meter. I live in the northeast and once the weather turns I am on my computrainer exclusively. The biggest benefit I get from the trainer is consistency. All of the variables that are present during an outdoor ride, are gone on the trainer. My power test is done on a constant grade. There is no wind, its never cold and the road surface is always the same. I use the numbers off my power meter to base everything on. I can never hit the same average out on the road. Oh, no matter how steep the hill is or how hard I push it outside, I never get to the state of near hurling like I do every week on the trainer.
How do we manually alter the zones?
20' test: 194W (NP)
avgHR174
3watts/Kg
toasted
ps: felt horrible...can't believe we pay for this....lol
I asked the same question in the Power & Pace forum; you should use the calculated number generated off your FTP...not your 5min. test results....This from the coaches and Al Truscott.
Never did 2' Vo2max intervals before as last JOS the longest repeats where about 90sec.
In the end I was really proud of myself pushing through all 6 repetitions holding up the power to my own set level (as my Vo2 is more than 120% of FTP)
Here are the NP(IF) numbers for metric-nerds (like I am):
358(1.28) / 358(1.28) / 357(1.28) / 345(1.24) / 362(1.30) / 365(1.31) --> http://tpks.ws/j3MS
Turns out pretty steady except the 4th but my 910xt lost its connection to my PM for a few seconds somehow.
@Edwin - agree with you and Ray about the trainer. I get so much more done in terms of fitness when the weather turns bad. I can always get a focused ride and not have to scan the weatherbug and continuously watch for bad drivers!
So - I think these 2' Vo2Max sets are lots harder than the 1' we did last year. Not knowing what I could turn out, I was fairly conservative and built up: 306(1.13), 320 (1.19), 324 (1.2), 323(1.2), 328(1.21), 335(1.24). I can push harder next time - felt good to just push hard!
Looking forward to tomorrow's bike workout, then to watch Army beat Air Force! It has been a long, long time since we've done that!
@Joe, Great Job! From the "You know your an Ironman list" When none of your friends will train with you anymore. Seeing those watts, I bet its hard to find riding partners.
@Ray - these tables are great! They are also included in the bible of cycling with power aka "Training and racing with a powermeter" by Joe Friel and Andy Coggan
I can very strongly recommend this book to anyone around!!