If it makes you feel any better I do the ramp test FTP test which gives me an FTP thats probably about 10% too high.
The Indoor Riding/ Zwift/ TrainerRoad etc. Thread
- Thread starter randomshenans
- Start date
If it makes you feel any better I do the ramp test FTP test which gives me an FTP thats probably about 10% too high.
Yeah im pretty certain that my only previous exercise experience being lifting weights helps me over achieve at FTP ramp tests. Interestingly though my peak FTP 253w was achieved doing "the grade" route in zwift, after my firmware update i only managed a 243 FTP in a ramp test, so if my 20-45w drop is right that just supports further that i overachieve in ramp tests to have only lost 10w on ftp.
By all accounts FTP tests can vary by quite a bit between tests simply based on daily variations in your fatigue etc.
I've given up with plans. I just stick to what my Garmin says regards low and high aerobic plus anaerobic. Keep then balanced.Do people recommend any Trained Road plans here for increasing FTP? Was looking at the high volume zwift FTP builder, doesn't look excessive at all compared to what I've been doing for 70.3 training.
Currently say at 3.20w/kg and would love to get to 4 or close to that number, so I'm all ears to what plans anyone has had a good experience with
Not tied to trainer road either!
Either zone 2 or 4x as long as I can go at 20w above my current FTP.
For anaerobic I just do some sprints. I hated doing plans, too rigid for real life when you don't know when or how long you will have.
It's one thing I'm liking with TrainerRoad. If you haven't got time, or just don't feel up to it, just change it and it adapts your plan around your new change. Likewise, if you decide to head out for a ride on Monday after work and actually you push quite hard, TR sees this and offers adaptations for Tuesday and maybe even Wednesday too.
TR is the only platform I find myself sticking to and enjoying.
I need to sign back up in a few weeks but I always find myself looking forward to the sessions. Nice that is has native Zwift support as well now in case you don't want to watch a TV show or star at blue bars.
I need to sign back up in a few weeks but I always find myself looking forward to the sessions. Nice that is has native Zwift support as well now in case you don't want to watch a TV show or star at blue bars.
I need to hit the trainer hard over the next 10 days or so before I head off to Mallorca. Been awful the past month. Nights closing in has meant fewer after work sessions. Work and life has been rather busy so thats killed a lot of sessions and then I have been ill for the past week. I can feel my fitness ebbing away 
Soldato
- Joined
- 18 Oct 2002
- Posts
- 7,075
- Location
- Kuala Lumpur, Malaysia
So I decided to use my old Synapse on a trainer indoors, opted for Rouvy (still within trial) and after lots of fixing on the old bike, I got it set up for the first trial today.
One thing that stands out immediately is that the reported km/h speed is absurdly low - even if I really go for it on a flat where it's literally spinning without resistance in the smallest cog it shows as something like 22km/h which in real world would be more than double that
Am I missing something here?
One thing that stands out immediately is that the reported km/h speed is absurdly low - even if I really go for it on a flat where it's literally spinning without resistance in the smallest cog it shows as something like 22km/h which in real world would be more than double that
Am I missing something here?
Whats the trainer? Unless its one that tracks power its probably going to be miles off. I don't even know how the other trainers gauge speed without power.
Soldato
- Joined
- 18 Oct 2002
- Posts
- 7,075
- Location
- Kuala Lumpur, Malaysia
It's a Kickr V6
I think it's my mistake - as I tried another short ride soon after and there the numbers seemed to look somewhat logical, going to give it a proper attempt today in the evening on a 30km or so ride instead of an outside ride in the dark.
Although my gears seem to not work well apart from the 2-3 that I've always used so that's something to look at after, even with limit screw maxed out it shifts too far
Honestly I would probably go for the cog and virtual shifting if I was using a wheel off trainer. No faffing with indexing differences etc.
Soldato
- Joined
- 18 Oct 2002
- Posts
- 7,075
- Location
- Kuala Lumpur, Malaysia
Yeah might be a way to go. I think you just need the buttons, and can use existing cassette?
On some parts the resistance isn’t near enough so I just spin out being in the smallest cog which doesn’t make much sense. Maybe I need to look through settings in case I missed something obvious
You need to look at trainer difficulty I believe. Thats what translates your on bike gears to the gearing in the game. ie. when you go up alpe du zwift if you set trainer difficulty to 100% then your gearing will behave like it would in the real world (roughly).
I'd like the cog but it's not compatible with my v4 Kickr. Still on the fence about going for a Climb unit. On one hand I think it would be a very cool thing to have but seeing as it's not really useful when in a training session I feel like it would only get a few months of use a year and even in those few months it'll only be during free ride sessions unless I don't bother with a plan.
Soldato
- Joined
- 18 Oct 2002
- Posts
- 7,075
- Location
- Kuala Lumpur, Malaysia
Did first ride , Rouvy was set to 100% difficulty and felt pretty good
Avg power 177W , Max 909W, FTP 211W , no idea how accurate those numbers are.
I did have to pause twice as blood sugar was falling a bit too fast, not used to riding anywhere near as hard when I'm on normal roads with traffic etc.
Honest opinion the climb is really just a gimmick.
Although I only have the zwift ride at the moment my recommendation would be to get a rocker plate, preferable a 4 axis one, you will get far more out of that then a climb unit.
My next purchase once I rebaseline my new trainer is going to be a rocker plate.
That’s what I keep coming back to. Yes it would be nice to be able to actually climb in a climbing position but seeing as the majority of my time on a trainer, I’m usually doing a training mode in ERG so it wouldn’t be used.
I’m tempted at £250 but also think it’ll just be another obstacle to setting up/taking my bike off.
Associate
- Joined
- 20 Oct 2002
- Posts
- 1,974
- Location
- Pateley Bridge, North Yorkshire
If you live in a steep hilly area and do a lot of outdoor riding then I think a Climb would be beneficial. I don't have one (Wattbike). I struggle more than I should when I venture outdoors after a winter of indoor riding and I'm on top form. I think working the legs at the different angles of actually climbing would sort that out.
Not quite as hilly as where you’re at that’s for sure! I just find doing climbing on zwift just feels like I’m pushing a massive gear rather than climbing and getting out of saddle when it’s flat feels odd.
Still on the fence. May just throw in an offer and if they say no I’ll leave it at that
Got on a peloton for the first time on Thursday. Randomly the hotel gym that I was staying in had them. Spent 45 minutes with a Germanic lady shouting at me with heavy metal music playing. I can see why people get addicted to them! I actually found it quite a high quality experience and the machine itself worked well and seemed smooth to operate. I guess there are solutions that automatically adjust resistance rather than relying on manual adjustment, but given that I’d be doing that in a spin class anyway I guess it’s not a huge deal.