Getting it done this morning in my fierce and focuse cave!
Question: I'm on a compu trainer using trainer road. I always calibrate the compu trainer properly, but lately I notice it's easier to hold my watts then it used to be however, regardless of gear sometimes it seems like the power jumps sporadically for a few seconds I.e. Will go from 125 to 90 to 200 then back to consistency. Does this happen to anyone else? I have it calibrated to 1.95 drag/press on force. Any help or suggestions please!
Tough, tough day today. I did the run test on Thursday, took of Friday and today I was scheduled to do 2x15 Z4. On the first interval I was only able to obtain IF.92 and the second interval I cut short because it was just not coming together. I guess I am still feeling the impact of Thursday run test.
@Mandy- I use a power beam pro, which is similar to the computrainer in the fact that it has a built in power meter on the flywheel and has the ability to adjust the tension on your wheel based on the power you are riding at. I also use trainer road and when I first started using it last year, my trainer (power beam) and trainer road where "battling" for which was controlling the power....I also have a quark power meter and the power readings were jumping back and forth. It sounds possible that this is what is happening since trainer road AND your computertrainer will both send a signal.
You can fix this through a setting on trainer road. I forget what the setting was but the support team at TR is very helpful in assisting with this type of thing. Hope that helps!
Big events around the house this weekend. Had my station get together last night. This has turned into a fairly large event. We invite the retired Troopers who were station here to come with their wives. It was a great event and everyone seemed to have a terrific time. Immediately after the party, my wife and I drove to Rochester, NY to pick my oldest son up at the airport. We met him just after 11:00 p.m and then headed back home. Total drive was right around 150 miles so needless to say it was a water only night. That was good because just being up late was hard enough. Having my son home is an enormous high for everyone. Anyway, I did the FTP work scheduled for toady. I had lots in my legs. My normalized power for the intervals was 270W @ 1.05 IF & 271W @ 1.055 IF. I finished the 5 minute interval at 279W and also did 20' at 214W.
@ Mandy, I have a computrainer but I don't use TR but I noticed you said you have it calibrated at 1.95. Computrainer suggests a minimum press on of 2.0 and even higher of your going on a route with hills, or in this case, higher power resistance. Do you calibrate the trainer on every ride?
First workout completed at new FTP of 250W for me (used to be 232...). 2x15' + 5' at 100% and 25' at 85% was the target
I did the run test yesterday so maybe I was a on tired legs....but Good workout overall, got a little hard at the end of the 2nd 15' but I pulled through. Not a lot to spare though
1) 15' at 254W (1.02) + 15' at 252W (1.01) + 5' at 255W (1.02) 2) 25' at 214W (0.86)
Did the main set only of 2 x 15' Z4. I just didn't have much in the tank today and it took a look of willing myself through what seemed like time moving slowly. Glad it is over and looking forward to running tomorrow.
Life ate my Saturday workout today, which is pretty annoying. Not worth explaining, but I'll get things going again. I think I will end up shifting Sat to Sun, then tone down the Sunday run a bit and do it Monday. Grrr.
tough workout today. I set trainer road at .96 of my new zones but, like many, I am always trying to beat that stupid dot. 2 X 15, 1 X 5 @ .99, .99, 1.03. 2nd interval was really tough. Wanted to add on 25 minutes of Z3 work but I was struggling so I cut the workout short.
A couple hours later I ended up running 5 miles outside in an attempt to calibrate my foot pod. Still have a minor adjustment to make but it's close.
So I went from being thrilled at my 10% FTP increase to cursing it on those 2x15' today. But I hit the target at 1.0 for both. I'm expecting some tired legs to run on tomorrow.
@Tom, you got the stormy part right. I hope it has it out of its system before tomorrow's run.
My new Z4 low numbers are higher than my old Z4 high number so I was wondering how that was going to work out for today's ride. My new FTP is 233 and I got both 15 minute intervals at 234 or a IF of 1.00. The last part of the second one was a little rough, but overall it was manageable. I think the modified week have me a little extra rest this week.
Got the Saturday bike in outside. It was 32F and my **ahem** extremities were ice by the time I got back. Need some better wind resistant gear!
Hell of a lot harder to hold a steady intensity outdoors than on the trainer! WU w/ 12' Z3, then 2x 15' Z4, and 44' Z3 to close it out. Need to spend some more time on Strava and Garmin trying to figure out the actual AP/NP/IF values. Strava's numbers are not quite matching what my Garmin was showing.
Got the main set 2x15' @ 1.01 done. Was struggling with the 30' @ .85 and had to stop after 15 minutes mostly due to lack of motivation. Also got a new ISM saddle last week and that wasn't helping. Hopefully the saddle will get more comfortable in a few weeks.
Great work everybody! I love to read about how much harder the new zones are but then in the summary IF values of >.99 appear Keep it up but keep in mind that the bike workouts will step up a level beginning of week 9!
@Mandy, I had the same though WRT a low calibration number. I usually try to keep mine above 2.5 and if it falls below that number, I will pump up my tire or turn the knob to increase the pressure on the tire.
Finished the 2 x 15 min Z4 both at 1.0 IF, but the following Z2 work for 30 min was really rough. Rest day consisted of road hockey, basketball, and cross country skiing, so I deserved my suffering.
Comments
Saturday Bike Done. Second 15' set was pretty tough today.
2X15' Zn 4 @ 1.0, 1.0 + 10' ZN 3 @ .82
Question: I'm on a compu trainer using trainer road. I always calibrate the compu trainer properly, but lately I notice it's easier to hold my watts then it used to be however, regardless of gear sometimes it seems like the power jumps sporadically for a few seconds I.e. Will go from 125 to 90 to 200 then back to consistency. Does this happen to anyone else? I have it calibrated to 1.95 drag/press on force. Any help or suggestions please!
Happy Saturday!
Almost Christmas!
Tough, tough day today. I did the run test on Thursday, took of Friday and today I was scheduled to do 2x15 Z4. On the first interval I was only able to obtain IF.92 and the second interval I cut short because it was just not coming together. I guess I am still feeling the impact of Thursday run test.
2 x 15' @ 1.01,1.01, 1 x 5' @ 1.02, 25' Z3 @ .84
You can fix this through a setting on trainer road. I forget what the setting was but the support team at TR is very helpful in assisting with this type of thing. Hope that helps!
Big events around the house this weekend. Had my station get together last night. This has turned into a fairly large event. We invite the retired Troopers who were station here to come with their wives. It was a great event and everyone seemed to have a terrific time. Immediately after the party, my wife and I drove to Rochester, NY to pick my oldest son up at the airport. We met him just after 11:00 p.m and then headed back home. Total drive was right around 150 miles so needless to say it was a water only night. That was good because just being up late was hard enough. Having my son home is an enormous high for everyone. Anyway, I did the FTP work scheduled for toady. I had lots in my legs. My normalized power for the intervals was 270W @ 1.05 IF & 271W @ 1.055 IF. I finished the 5 minute interval at 279W and also did 20' at 214W.
Good work http://connect.garmin.com/modern/activity/653919420
@ Mandy, I have a computrainer but I don't use TR but I noticed you said you have it calibrated at 1.95. Computrainer suggests a minimum press on of 2.0 and even higher of your going on a route with hills, or in this case, higher power resistance. Do you calibrate the trainer on every ride?
I did the run test yesterday so maybe I was a on tired legs....but Good workout overall, got a little hard at the end of the 2nd 15' but I pulled through. Not a lot to spare though
1) 15' at 254W (1.02) + 15' at 252W (1.01) + 5' at 255W (1.02)
2) 25' at 214W (0.86)
Link---> http://connect.garmin.com/activity/653993293
Life ate my Saturday workout today, which is pretty annoying. Not worth explaining, but I'll get things going again. I think I will end up shifting Sat to Sun, then tone down the Sunday run a bit and do it Monday. Grrr.
New zones are tough but got the 2X15' and 1X5' in today. Stormy out in the Northwest so glad I was inside!
A couple hours later I ended up running 5 miles outside in an attempt to calibrate my foot pod. Still have a minor adjustment to make but it's close.
@Tom, you got the stormy part right. I hope it has it out of its system before tomorrow's run.
My new Z4 low numbers are higher than my old Z4 high number so I was wondering how that was going to work out for today's ride. My new FTP is 233 and I got both 15 minute intervals at 234 or a IF of 1.00. The last part of the second one was a little rough, but overall it was manageable. I think the modified week have me a little extra rest this week.
Hell of a lot harder to hold a steady intensity outdoors than on the trainer!
WU w/ 12' Z3, then 2x 15' Z4, and 44' Z3 to close it out.
Need to spend some more time on Strava and Garmin trying to figure out the actual AP/NP/IF values.
Strava's numbers are not quite matching what my Garmin was showing.
http://www.strava.com/activities/231229346/
Keep it up but keep in mind that the bike workouts will step up a level beginning of week 9!
Did the 2 x 15 @ 0.99 and 1.01. Only did 10' @ 0.84 and called it a day. Looking forward to the rest day tomorrow.
New FTP 274 3.6 w/kg