Trainer Road
Has anyone used this software or service (TrainerRoad)? Looks very interesting and cheap. I have a computrainer but it would be nice to be able to have my workouts laid out for me. I know I have read on the blogs someplace that others have used it, but I do not want to subscribe if it takes me off plan.
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I've been using TrainerRoad with my CompuTrainer (and a PowerTap hub, FWIW) for the past six weeks while doing the OutSeason. What I like about TR with the CT is that the TR workouts seamlessly "take over" the CompuTrainer, so I don't have to create workouts or worry about what I'm doing, just follow the instructions onscreen. Also, TR allows one to easily stop, start, and pick up the workout in a different place, which the CT software does not allow. For me, it is worth the $10/month I'll be paying for probably April/May/June as I finish my OS.
Here is an incomplete list of TR workouts I've used to emulate EN-style FTP workouts: University, Jordan, Angels, Bear Creek, Kaweah, Tunnabora, Cardinal. Here are some of the workouts I've used for VO2 max: Huffaker, Downward Spiral. Note that it is sometimes necessary to raise or lower the programmed effort level on the TR screen up or down from 100% to get the best WKO.
As Al has said, they have some great cycling workouts. They are also working on exporting their workouts to cycling computers to use on the road. I'd have to say that it is good value for $10/month. Definitely worth your time to give it a trial.
Thats what I love about EN. Thanks for the help
Ok, used the program this morning with my CT. worked in both ERG and Slope mode. Couple of issues:
I could not even come close to the 95-100% numbers,I think I will need to retest to see what my FTP is using this software?
When I posted my data in TP it showed that I rode an 1:15 at 12mph? I have never recorded data that low.
Any thoughts or advise please.
@ Pat - you say you used the CT in Erg and slope mode. Were you using TR to "capture" your CompuTrainer and control it? The TR site has a video showing how to do that, but the basic thing is to select "Devices" @ the top of the TR window, then do two things: pair the CompuTrainer, and select the CT as the power source.
Using that set-up, you probably should do a test so TR can estimate your FTP. I used their "20 minute test" workout. It produced a compatible FTP for me. I verified this as I also have a PowerTap which runs and records to a Joule at the same time. On the PT, my FTP was 209; on the CT/TR calculation, it was 199. This is consistent with what I see when riding; the Joule records my power about 5% higher than the CT screen and the TR screen (which is just reading the CT number).
After the test, TR will automatically adjust workouts to your known, tested FTP, and control the CT so it produces the proper resistence to let you accomplish the workouts.
As to the miles ridden and speed, that's all pretty arbitrary on a trainer, so I tend to ignore it.
I find the workouts that push intensities beyond 110% or 120% of FT just way too hard and I dial them back to 90% or so.
I think it has to do mainly with my power profile. When I look at my 20 minute power in WKO and compare it to Coggan's world class bench mark, I come in as a CAT 3 level rider. My power levels at 5 minutes or less put me at a CAT 5 and lower - some at close to untrained. As I triathlete I work hard at time trial type stuff and spend very little time learning to sprint.
It also has to do with the changing cadence and intensity levels built into the rides. I find it fairly straight forward to ride EN style at 85% of FT for quite a while, but when it's anywhere from 80 to 95% and cadence is changing from 70-120, the workout becomes much, much harder.
So for endurance type rides, I tend to leave the level at 100% of FT; for much of the shorter, high intensity stuff, 90%.
As to Computrainer, I'd just leave it on erg mode and not use the slope function unless you are doing an FT test. If you are dying in erg mode, you can dial it down with the +/- keys on the handle bar mount. I really like the plug & play Computrainer with TR.
Richard; I used TR through the winter...As far as I am aware there is nothing in the TR program that "keeps the resistance constant across the gearing, you really have only one cadence option when you are pedaling within a certain power range"
My undrestanding is that TR simply takes your speed (as read via your speed/cadence sensor) + information about the power curve of your trainer and then via an algorithm generates your Wattage...
You should be able to change gears, alter cadence etc. and affect you power output...so not sure what you are seeing..
I have found that how you set up you bike on the trainer, tire pressure, rolling resistance pressure etc. all dramatically impact your indoor power reading via TR. Not to mention the whole thing about air temp, body cooling etc. indoors.
I know this probably doesn't help but may get you asking different questions.
Yes, in the TR/CT combo, you can use any gear ratio you like, and the only difference you'll notice is the speed reported; the power "output" remains the same. So I set mine to go @ 22 mph, to make me feel fast.
I have no trouble varying my cadence between 80-100+; if I stop and start up, then it takes some work to get my cadence back up above about 70 or so; once there, there seems to be no "lock-in" on the cadence. But then I do not have the CT cadence sensor in place; the cadence report is coming off my PT hub.
@ Dino ... But, it becomes inaccurate above about 95 rpm - comparing to my CT sensor, which records each pedal stroke via magnet, the PT is pretty accurate below 95, but then wuickly strarts showing much higher than actual rpms on my Joule headunit. But since my avg RPM is in the mid 80s, I don't worry about this.
If you already have a power meter, don't buy a Compu Trainer. If you want a new trainer, spend less on *just* a good trainer, you don't need what the CT offers. It was a good deal 1995-2005, but with ubiquitous power meters, Trainer Road, and EN training methods, CT adds nothing useful and just costs way too much.
You put out two torque spikes per revolution. I'm sure it doesn't measure perfectly, but I've never noticed a difference between hub mode and sensor mode. I'd bet if I looked at the data the sensor info would be smoother, but on average over longer periods (one minute and up), I bet sensor = hub.
Thanks!
Thanks!
They are most likely going to completely different. TrainerRoad helps to provide consistency not neccessarily accuracy. So real world power is almost always going to be different.
Oddly enough, my most recent FTP test shows an FTP of 227 outdoors. It was my first outdoor FTP test, so I think I could have executed better to get a slightly higher number - but now that I look at it - it's pretty interesting that it came within 10% of what TR was telling me.
Either way, like Cary says - it'll be different. So my plan is for outdoor rides, I'll have what my PT tells me, and for when it's time to switch back to indoor riding, I'll do an indoor FTP test.
Just signed up. LOTS of workouts. Instead of looking at each one at a time, has anybody go names of workouts they like, use and/or correspond with some of the EN workouts?
Username: amatyas
In the mean time, I've done mostly what Attila mentions - use the free 60/90/whatever workouts to mimick the EN training plan. However, a couple workouts in particular stick out due to their similarity to EN workouts:
1) Grey - 2 x 20' @ FTP
2) Rockhouse - a bit of everything, but basically a 3 hr ride that hits some VO2max, a lot of threshold and 80-85% intensity, with a couple rest sections built in. A good ABP type ride.
3) Silliman/Revolver/Bago - Basically ON time from the bike workouts.. intervals ~120% FTP for times ranging from 1-3 minutes with equal rest.
In general, I've found that much of the TR plans are very similar to EN plans - basically you have FTP, VO2max and 80-85% work that comprises the core of the plan and are the basic building blocks.
I have been using it since May, using virtual power not as consistent as I would like but I have definately noticed an increase in all areas of my cycling. I love it, just need to get Apple tv now to throw it up on the TV and shrink the workout vs using laptop.
That is awesome John! Really looking forward to that as opposed to just doing the Free rides on TR with the planned workout. Now I will not need to think at all....except to pedal...hard!
We're getting our geek on now!!! That's awesome!