Sorry Scott... I see that Melissa actually ask both questions. I agree that setting the "press-on value" at three is correct... particularly for a strong, experienced athlete. Here in week 1, I am going to start at 2.5,. Although the calibration implies that the meter will show the same power output for effort, I suspect that it is harder physically to do a workout at 3 than at 2.5. Is that correct? That would imply that being consistent will be helpful. I plan to simulate some hills later in the OS. At that point, I will set at 3-4. That will definately be a "different" workout. Additionally, anyone who has ever experienced "slipping" knows that it is REALLY annoying.
@all ; I've used my CT in my pain cave for the last 2 EN Outseason programs plus the PowerHack's 1 and 2 and found that a setting of 2.5 works great unless you are doing 30/30s at Power over 325 watts(at which point 3.0 was sufficient for me).
Higher settings definitely are tough on the tires but I found that Conti Gatorskins will last the winter just fine but need replacement when race prep starts outdoors.
Jumping back in: I am certainly no CT expert. I will check out the press on force pdf. Al Truscott posted the rolling resistance recommendation of 3 last year and I followed it . I may defer to any wicked smart members to help us here. I was getting lots of slippage before I consistently shot for a RR of 3. If you are lighter, use higerh rpm, and less pedal force, or seldom use a course with hills, you can be at 2. I know that at 3, I am putting more wear on my tires but am OK with that because I hate the slipping and am a lower rpm, more pedal force guy as RnP can attest. I also think that having a pretty consistent RR across workouts help with the accuracy of the Power results. But don't overthink this. +/- 0.5 is probably OK, so a 2 one workout and a 2.5 the next is probably OK. On rolling resistance calibration here is what I do now: I pump up the tires each time and then recalibrate two or three times during the 10' part of the warm up and before I do the warm up 3 x 3's. I feel calibrated when the last one is within .1 to .3 of the second to last one. And Nicholas, I do both the 10' and the 3 x 3' before a bike or a brick.
Snowflake OS Week 1 - FTP Test: FTP of 268w (3.37w/kg) with VI of 1.01 and cadence of 96. First '20 at 264w and second '20 at 275w. Test on CT in CS mode.
Just finished my first FTP test. FTP = 186w (2.65w/kg). LTHR = 168. My first 20' interval was 182w and heart rate of 158, 2' rest interval was 121w and heart rate of 155, second 20' interval was 194w and heart rate of 179. I think I was holding back just a little on the first interval since I've never done this before, but I definitely gave all I had at the end.
Thanks everyone for the tips on the computrainer rolling resistance. I have had it at 2 for a few months and haven't experienced any tire slippage so I guess I will just stick with it. I'm definitely not hitting 300 watts on a regular basis (or at all!) so that probably explains it.
Just finished my FTP test and got FTP of 164w (3.08w/kg). LTHR was 181. Still don't have a fan, so was sweating like crazy.
OK completed tests this week and the workouts don't seem too hard yet.
Think I screwed up the pacing on the bike as LTHR was only 155 and raced this year at >162. Could be that I did the test on trainer and should have sucked it up and gone on the roads.
VDOT about what I expected at 30.5 LTHR 168 given where I am run-wise due to the knee, have a lot of room for growth. Looking forward to the speed.
@Patrick where is the head/tails thread you mentioned? Still trying to figure out the flow.
Comments
Sorry Scott... I see that Melissa actually ask both questions. I agree that setting the "press-on value" at three is correct... particularly for a strong, experienced athlete. Here in week 1, I am going to start at 2.5,. Although the calibration implies that the meter will show the same power output for effort, I suspect that it is harder physically to do a workout at 3 than at 2.5. Is that correct? That would imply that being consistent will be helpful. I plan to simulate some hills later in the OS. At that point, I will set at 3-4. That will definately be a "different" workout. Additionally, anyone who has ever experienced "slipping" knows that it is REALLY annoying.
@all ; I've used my CT in my pain cave for the last 2 EN Outseason programs plus the PowerHack's 1 and 2 and found that a setting of 2.5 works great unless you are doing 30/30s at Power over 325 watts(at which point 3.0 was sufficient for me).
Higher settings definitely are tough on the tires but I found that Conti Gatorskins will last the winter just fine but need replacement when race prep starts outdoors.
Great to be back in the Haus
John
Thanks, all
Jumping back in: I am certainly no CT expert. I will check out the press on force pdf. Al Truscott posted the rolling resistance recommendation of 3 last year and I followed it
. I may defer to any wicked smart members to help us here. I was getting lots of slippage before I consistently shot for a RR of 3. If you are lighter, use higerh rpm, and less pedal force, or seldom use a course with hills, you can be at 2. I know that at 3, I am putting more wear on my tires but am OK with that because I hate the slipping and am a lower rpm, more pedal force guy as RnP can attest. I also think that having a pretty consistent RR across workouts help with the accuracy of the Power results. But don't overthink this. +/- 0.5 is probably OK, so a 2 one workout and a 2.5 the next is probably OK. On rolling resistance calibration here is what I do now: I pump up the tires each time and then recalibrate two or three times during the 10' part of the warm up and before I do the warm up 3 x 3's. I feel calibrated when the last one is within .1 to .3 of the second to last one. And Nicholas, I do both the 10' and the 3 x 3' before a bike or a brick.
Off to do the Sunday run.
Scott
Snowflake OS Week 1 - FTP Test: FTP of 268w (3.37w/kg) with VI of 1.01 and cadence of 96. First '20 at 264w and second '20 at 275w. Test on CT in CS mode.
Just finished my FTP test and got FTP of 164w (3.08w/kg). LTHR was 181. Still don't have a fan, so was sweating like crazy.
FTP = 190
C= 88 rpm
Wt: 178
Cant wait for all these numbers to improve. Hey, I've got to start somewhere, don't I??
OK completed tests this week and the workouts don't seem too hard yet.
Think I screwed up
the pacing on the bike as LTHR was only 155 and raced this year at >162. Could be that I did the test on trainer and should have sucked it up and gone on the roads.
VDOT about what I expected at 30.5 LTHR 168 given where I am run-wise due to the knee, have a lot of room for growth. Looking forward to the speed.
@Patrick where is the head/tails thread you mentioned? Still trying to figure out the flow.