2x12 @ .97 and the same for the z3 work. Legs starting to feel the load, will see how they do on the z5 work later this week.
Question though for those of you with trainers that work in ERG mode. So over the last few workouts even after calibration my Computrainer tends to fluctuate a bit (couple percent) on where my power meter says I am for ERG mode. So on this workout I targeted 230 watts, but ERG mode put me at 225. I have had others that it was set to 230 but pushed to do 235 or were spot on. While I don't mind the extra push, and spot on, I want to make sure I do the right workout. So my question is what do you do in these circumstances? Do you just manually adjust your ERG mode to hit the high end of the target or do you just let it slide since you are within the training zone?
Part of it may just be mental for me, I like seeing trainerroad pop up I hit my number or exceeded my target, which wont happen when the powermeter number is different then the trainer no matter how I adjust the ERG.
It's important to be clear how you are using this set-up. EG, what source of power data are you feeding into TrainerRoad, your CompuTrainer via the cable from flywheel to heading to USB port on the computer? Or ANT+ data from a power meter like Quarq or PowerTap, feeding wirelessly via an ANT+ USB stick in the computer. The "Devices" menu in TR is designed to sort this out.
Either way, here are some thoughts to consider, based the computrainer/powertap/joule/trainerroad set up I used for the last three years (this year I switched to Kickr).
I always saw a higher reading from my PowerTap than what the CompuTrainer showing - about a 5% difference.
If I forgot to calibrate the Computrainer before the main set, I would often see a downward drift in the resistance level of the CT.
Making sure that the tire was well applied to the CT, and at the proper pressure was also important in preventing any drift
If I did notice a downward drift in power during an interval, or from one interval to the next, I would simply hit the + button on my CT head unit, or the on-screen + button in TrainerRoad.
It's obviously important to set your FTP on TR based on the source of the signal. Meaning, if you are feeding power data from the CT to TR, you need to make sure you're not using the FTP you read from your power meter data, which might very well be higher. Also, note that your FTP based on CT data may well be different than your FTP based on other PM data (quarry, PT, whatever)
For consistency, I used the CT as the source into TR via the CT head unit into the USB feed to the computer. I would also have the data from my Joule head unit based on the PT ANT+ signal, and make sure that TR was not reading that ANT+ signal as the "power source". EG, my "CT FTP" turned out to be 205, while my "PowerTap FTP" was 212. So when I looked at my Joule, I saw for an FTP interval, an NP of, say, 212, and ash IF of 1.0, while on TR, I was seeing an NP of 205, and an IF of 1.0. make sense?
From a calibration perspective I try to keep the tire pressure the same session over session so I don't touch the the resistance. I normally calibrate the computrainer after about 5-6 minutes and then again 1-2 minutes prior to the main set. So typically I am sitting about 2.3 for my calibration number on the head unit.
As far as connections I am pulling data from both the Computrainer and the Quarq PM (both are paired). However, I have the Quarq set as my primary PM when it comes to displaying in trainerroad, computing metrics, etc.. So to your point, I probably need to change that to use the Computrainer as the power source. Since it is what is controlling ERG mode and just use that as my value for computing vi, etc. and just use the values from the quarq -> garmin via ant+ as ancillary data.
As I recall trainnerroad defaults to ant+ data first then computrainer, so I will just change it to align with this.
VO2 Max workout today: 6 x 2' (2') @ 1.1, 1.12, 1.14, 1.15, 1.18, 1.2; 15' @ 0.82; Totals: TSS 75, IF 0.84.... I upped the resistance above what I did on the last wko, and it felt like a good solid set of work. Hard, but not impossible.
I have been having issues with a virus that won't quit. ... very tired after the weekends, I take Monday off on purpose and Tuesday I am just wiped, can't do it, so take a rest day, wake up wednesday and have a failure to achieve the targeted intervals of the day ...
Sling off, but shoulder in some pain from PT, working up to the right runs starting today..
Scott - maybe the tiredness is a reflection of the on-going healing process. Your body is devoting a LOT of energy to things you can not see - remodeling and repairing the damage done by surgery. 95% of the people I would do surgery on were amazed and a bit bothered by how TIRED they would feel up to 6-8 weeks after what they thought was going to be a simple surgery. It doesn't seem fair, but that's the way it works. I spent an entire year - 2012 - dealing with that as a result of five seemingly very minor surgeries during the first half of the year. I never did achieve in 2012 the form and fitness you saw in me in Sept-Nov 2011.
This is a good point Al. I have had a weekly situation where it feels virul. The one thing that makes me think it is that one of my close neighbors and good friends (also a doc) is battling the same symptoms, and he did NOT have surgery. I DO think your prognosis of my situation is probably spot on.
I have been having issues with a virus that won't quit. ... very tired after the weekends, I take Monday off on purpose and Tuesday I am just wiped, can't do it, so take a rest day, wake up wednesday and have a failure to achieve the targeted intervals of the day ...
Sling off, but shoulder in some pain from PT, working up to the right runs starting today..
Scott - maybe the tiredness is a reflection of the on-going healing process. Your body is devoting a LOT of energy to things you can not see - remodeling and repairing the damage done by surgery. 95% of the people I would do surgery on were amazed and a bit bothered by how TIRED they would feel up to 6-8 weeks after what they thought was going to be a simple surgery. It doesn't seem fair, but that's the way it works. I spent an entire year - 2012 - dealing with that as a result of five seemingly very minor surgeries during the first half of the year. I never did achieve in 2012 the form and fitness you saw in me in Sept-Nov 2011.
This is a good point Al. I have had a weekly situation where it feels virul. The one thing that makes me think it is that one of my close neighbors and good friends (also a doc) is battling the same symptoms, and he did NOT have surgery. I DO think your prognosis of my situation is probably spot on.
Thursday bike done and dusted. 7x1:30 @ z5 and 20 minutes at z3. Overcooked the VO2 work a bit but it felt comfortable at 90+ rpms. Will hit the run after work.
Did a Computrainer class vs. Tues Ride. Was in the flavor of OS so.... 9x 2' (2) Progressive from 105%FTP to 135%FTP I used a way to heavy weight est so the resistance was higher than expected. Also not used to the erg mode Good hard WKO though! 260-300w for the work sets
Dang! VO2Max sessions are butt kicking! Especially when you add a brick run at the end. I did 7 x 2'(2') at 1.26, 1.25, 1.25, 1.22, 1.22, 1.22, 1.23. Then finished it with a 30' run ( 12' @ a 3% grade) @ 7:51 average
But, felt surprisingly good. If I have to get up early for all of the Tues/Wed/Thurs priority workouts, I usually have a rough go by the time Thurs rolls around. For some odd reason, not today.
I'll take when I can get it. Like they say: "This too shall pass".
0430 MS of 7x 2'(2') all @ 1.18 and up to 1.21 then 20' @ .86
LOVE IT when I'm done with the High Priority workout before work!
Frees up my evening, allowing me to go skating with the family, to be present and in the moment.
Trainer road back up and running - I always like the output on the screen if I have to workout in the garage...Garmin for backup: 7x1.5' IF 1.26/1.25/1.30/1.28/1.28/1.28/1.30 and 18' Z3 IF 0.89. A balmy 32 degrees today in the pain cave.
I had technical issues this morning, getting the tension on my trainer and internet to work. After 15 minutes, I got the trainer working, but HBO Go wouldn't connect so had to go with starting a new show on Netflix. I only had time for the main set-40 minutes. Got it done: 1.19, 1.20, 1.20, 1.21, and 1.25, 1.25, 1.25. I will have to do that brick tonight. However I am on call so if it's really late it may never happen.
Did 5x2' @ VO2 Max again this morning. It went much better than Tuesday! All 5 intervals were over 300 watts (304 target) and the IFs were all 1.19-1.20. I finished the ride with 20' at higher than Z3, but with a Z3 heart rate. Getting pumped for my FTP test in 3 weeks.
So, Just getting back online after moving (U-Haul truck #5) and getting over my hamstring strain (wah wah wah). TR workout was pretty good Tuesday. I am using my last tested FTP due to the injury limiting testing and so the FTP is probably a little low but when I get completely healed, I will retest (hopefully by week 8). Tonight I am going to do a 90 min trainer class that my local bike shop does just for fun and since it is supposed to Rain Sat so I till do today's TR ride on Sat AM.
Nothing spectacular this afternoon for the VO2 ride: This week has ended up being afternoon workouts. I was a bit apprehensive that they would either not happen, or would be at a much higher RPE than they should . So far that has not happened.
7 x 2min, according to Plan --- first six at 1.1 to 1.15, last one at 1.2x. All were hard, but not too terrible.
TR worked this morning, so all was good on the tech front. Finished the w/o as written, though it took longer than the usual 25' warm up to get going this morning. The first VO2 interval was the hardest, but my legs were good and warmed up afterwards. Last weeks VO2 sets seemed much easier than today's. Fatigue from yesterday's afternoon run and interrupted sleep played a role.
7x1'(1")@ 1.2, 1.23 x3, 1.22, 1.23 & 1.28 20'@.88
Took the morning off of work to care for sick wife and kiddo. Managed a short nap while they were sleeping.
my hacked thursday ride went well. 4x4 @110% ftp. Did the en wu and tempo afterwards. Love watching World Championships on youtube...Woody was interviewed and wearing EN kit. Very cool!
Vo2 intervals done. Had a hard time getting out of bed but once I got rolling, 7x1.5(1.5) @ 1.25IF went off fine. Had another 10min on Z3 time to round out the hour.
Vo2 Intervals done! And rest tomorrow! Over achieved a bit tonight will have to watch that as I know the dead leg train is coming....Feels good to execute the WKO's and be injury free (knocking on wood!)
The "new norm"...my first ride of the week is Thursday afternoon after traveling all week. Did an FTP ride 60' with 2x12'(4') @ 1.03 and 1.05. Not in the aerobars however. Tough but not brutally so. http://connect.garmin.com/activity/680247305
So helpful to see all you folks getting it done. I don't know how some of you do this at 0430 or in a cold garage.
Got the 7x1.5' @1.20 and 1x18' @ 0.87 done. Decided to skip the brick run tonight. My legs felt like crap on yesterdays run. Might do it tomorrow though.
Got the 7 x 1' (1') VO2 stuff done on the bike yesterday. Hit the target numbers without too much difficulty, but legs definitely sluggish getting going, and did not do too much 85% stuff at the end. Hit the weights today and now taking it easy. Will be interesting to see how well I bounce back for the weekend. Saturday's ride is looking pretty serious...
7x1.5' VO2 done yesterday. Struggled again to hit the first two (early morning, not enough time for a proper warm up, etc) but then settled in and got them done. Finished with the 18' @ .85.
Game on - ToS Stage One done! 30 minute easy technique video followed directly by a 30 minute time trial. I've been focusing on higher cadences during the workouts for the last three weeks and it's paying off. Set the trainer road effort to 110% and focused on 90+ cadence instead of mashing the pedals. Didn't know how a longer tt would go and I'm very pleased - 22 watt bump (150 to 172) but I definitely had some low-hanging watts to grab. Granted there wasn't the traditional 5 minute VO2 prior but had the additional 10 minutes - so I'm happy with where I ended up. It wasn't as hard as I thought (due to high cadence?) so next time I'll push the pace (but saving myself for the remaining 8 days)!
Vo2 7X1.5' done today started at 1.2 and finished at 1.23 then 12' at .85. 43' total at .93 This workout definitely felt easier after a day off. We will see how I feel tomorrow.
Off to earn some SAU's taking the wife out to a movie so quick transition, shower, eat and then drive to the theatre.
After yesterday's afternoon FTP ride and evening LT run I did a 75' ABP ride this morning. All within 24 hours. The power was good but the RPE was TOUGH. A 14' warmup then 2x30'(1') @ 0.86 and 0.92. The first was in the bars and the second was sitting up in a higher gear. http://connect.garmin.com/activity/680629443
Comments
It's important to be clear how you are using this set-up. EG, what source of power data are you feeding into TrainerRoad, your CompuTrainer via the cable from flywheel to heading to USB port on the computer? Or ANT+ data from a power meter like Quarq or PowerTap, feeding wirelessly via an ANT+ USB stick in the computer. The "Devices" menu in TR is designed to sort this out.
Either way, here are some thoughts to consider, based the computrainer/powertap/joule/trainerroad set up I used for the last three years (this year I switched to Kickr).
As far as connections I am pulling data from both the Computrainer and the Quarq PM (both are paired). However, I have the Quarq set as my primary PM when it comes to displaying in trainerroad, computing metrics, etc.. So to your point, I probably need to change that to use the Computrainer as the power source. Since it is what is controlling ERG mode and just use that as my value for computing vi, etc. and just use the values from the quarq -> garmin via ant+ as ancillary data.
As I recall trainnerroad defaults to ant+ data first then computrainer, so I will just change it to align with this.
Thanks for your thoughts and comments
VO2 Max workout today: 6 x 2' (2') @ 1.1, 1.12, 1.14, 1.15, 1.18, 1.2; 15' @ 0.82; Totals: TSS 75, IF 0.84.... I upped the resistance above what I did on the last wko, and it felt like a good solid set of work. Hard, but not impossible.
http://www.trainerroad.com/cycling/rides/1526620-VO2-2-Min
Keep on the gas everyone!
I used a way to heavy weight est so the resistance was higher than expected. Also not used to the erg mode
Good hard WKO though! 260-300w for the work sets
But, felt surprisingly good. If I have to get up early for all of the Tues/Wed/Thurs priority workouts, I usually have a rough go by the time Thurs rolls around. For some odd reason, not today.
I'll take when I can get it. Like they say: "This too shall pass".
0430
MS of 7x 2'(2') all @ 1.18 and up to 1.21
then 20' @ .86
LOVE IT when I'm done with the High Priority workout before work!
Frees up my evening, allowing me to go skating with the family, to be present and in the moment.
Win.
So, Just getting back online after moving (U-Haul truck #5) and getting over my hamstring strain (wah wah wah). TR workout was pretty good Tuesday. I am using my last tested FTP due to the injury limiting testing and so the FTP is probably a little low but when I get completely healed, I will retest (hopefully by week 8). Tonight I am going to do a 90 min trainer class that my local bike shop does just for fun and since it is supposed to Rain Sat so I till do today's TR ride on Sat AM.
Nothing spectacular this afternoon for the VO2 ride: This week has ended up being afternoon workouts. I was a bit apprehensive that they would either not happen, or would be at a much higher RPE than they should . So far that has not happened.
7 x 2min, according to Plan --- first six at 1.1 to 1.15, last one at 1.2x. All were hard, but not too terrible.
7x1'(1")@ 1.2, 1.23 x3, 1.22, 1.23 & 1.28
20'@.88
Took the morning off of work to care for sick wife and kiddo. Managed a short nap while they were sleeping.
Late afternoon workout for me today, which is unusual...legs were a little sluggish during the warmup, but after 30 minutes I found a groove.
Total time on Trainer 60 minutes
MS 7 x 1' VO2 max
http://tpks.ws/nD7D
Got my 7 x 1.5' @ 1.20-1.22IF then 11' @ .85IF.
Then 1 ez mile on the 'mill.
Vo2 Intervals done! And rest tomorrow! Over achieved a bit tonight will have to watch that as I know the dead leg train is coming....Feels good to execute the WKO's and be injury free (knocking on wood!)
So helpful to see all you folks getting it done. I don't know how some of you do this at 0430 or in a cold garage.
Got the 7x1.5' @1.20 and 1x18' @ 0.87 done. Decided to skip the brick run tonight. My legs felt like crap on yesterdays run. Might do it tomorrow though.
http://home.trainingpeaks.com/athlete/workout/2PZSWUT5MTSIELIFGMB2F2L244
Game on - ToS Stage One done! 30 minute easy technique video followed directly by a 30 minute time trial. I've been focusing on higher cadences during the workouts for the last three weeks and it's paying off. Set the trainer road effort to 110% and focused on 90+ cadence instead of mashing the pedals. Didn't know how a longer tt would go and I'm very pleased - 22 watt bump (150 to 172) but I definitely had some low-hanging watts to grab.
Granted there wasn't the traditional 5 minute VO2 prior but had the additional 10 minutes - so I'm happy with where I ended up. It wasn't as hard as I thought (due to high cadence?) so next time I'll push the pace (but saving myself for the remaining 8 days)!
Vo2 7X1.5' done today started at 1.2 and finished at 1.23 then 12' at .85. 43' total at .93 This workout definitely felt easier after a day off. We will see how I feel tomorrow.
Off to earn some SAU's taking the wife out to a movie so quick transition, shower, eat and then drive to the theatre.