Testing with TR and Kickr

lbeaze

Full disclosure:  I am a newbie to the sport, TR, EN, the Kickr and training with data.  I wouldn't blame you if decided to stop reading now.  I have found tons of information under the Wiki and in the forums, but I can't seem to find how I do my initial bike test with all these gadgets.  It may be painfully obvious, but not to me.  I would welcome any advice!

Al Truscott

Wiki articles on Trainer Road:

http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Trainer+Road:+Getting+Started

http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Trainer+Road+for+Outseason+Workouts

Trainer Road "Getting Started" page - Kickr links in the middle of the list:

http://support.trainerroad.com/forums/20772795-Setting-up-TrainerRoad

Recent forum threads on TR:

http://members.endurancenation.us/Forums/tabid/57/aft/14187/Default.aspx

If you have specific questions, ask!

This brief description might help you do the test, if you already are (a) signed up with Trainer Road and (b) know how to link your Kickr to it:

• In the TR application, click on "workouts"
• In the search box, write "test"
• Click on "20 minute test" (should be the second one down?)
• Start pedaling, making sure to read the onscreen instructions as you go
• Advise: during the five minute recovery after the first five minute hard interval, pause the TR app (stop pedaling or click on the onscreen pause button in the middle of the screen, and stretch, hang out for about 4 minutes, then get back on and start again. This will adjust that workout to the EN protocol.

There's also an official EN version there, but you have to be signed up with the EN team and know how to look for it. That might be a time consuming process (ie, possibly 24 hours)

lbeaze

Thanks so much for all the great info! Then can I assume that TR will capture all the info I need to plug into the EN calculator to determine my VO2, etc? I made my request to be an EN team member with TR, but as you noted, it may take some time.

Al Truscott

TR shows an analytic page after the test workout is complete which should have all the info you need on it. The 5 minute interval power is your VO2, and TR calculates an FTP based on the 20 minute interval (95% times the power for that interval)

lbeaze

Thanks so much!! I will give it a whirl after work tonight! 

robin sarner

Simplest way is to just use the Wahoo Fitness app on the Iphone.

Sweep to "sim" mode.        Dial in a slop of 2.5 to 4.5 %.     go.

restart for the five minute deal.     save.      though write down the NP as the saved info on the phone only gives average power.  

then restart for the 20 minute deal.             ftp is 95% of the NP (normalized power) for the 20 minute spin.     again write down the NP as only the average is displayed in the phone. 

lbeaze

Much appreciated!