Road Cycling

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You're right, it's not ideal at all. It's the same on my Road Machine and is a source of annoyance. One thing with the Kurt Kinetic fluid turbo units is that you can get an actual power meter attachment, which takes out the guess work.

First FTP (hopefully the link works & is visible?) Spotted I do have numbers on the adjustment dial after all :p when set up properly the power output/measure felt very similar to the wattbike I tried at the weekend, so whilst they may not be spot on they at least feel remotely accurate.

Probably kept a bit much in the tank but I've not sustained a moderate/hard effort for longer than several minutes before so wasn't sure if I'd drop off a cliff.

Squat, bench & deadlifts yesterday too :eek:

https://www.trainerroad.com/cycling/rides/2063022-20-Minute-Test
 
That's a fairly high FTP given that you're relatively new to cycling but given your other training/background it seems pretty reasonable :)

Now you've set a baseline, try out some fun stuff like Galena :p Or alternatively hook up a Sufferfest video to TR. Revolver is short and sweet but something like A Very Dark Place will really make you suffer.

edit: I'm surprised you held up as well as you did given the squats/deads the day before though.
 
That's a fairly high FTP given that you're relatively new to cycling but given your other training/background it seems pretty reasonable :)

Now you've set a baseline, try out some fun stuff like Galena :p Or alternatively hook up a Sufferfest video to TR. Revolver is short and sweet but something like A Very Dark Place will really make you suffer.

edit: I'm surprised you held up as well as you did given the squats/deads the day before though.

Yeah, squat & deadlift strength seems to have carried over, my lactate clearing ability/recovery is improving noticeably the more I ride. I've always done fairly high volume/rep stuff so I know how to make myself suffer :p

Will take a look at some of the other workouts :eek:

I uploaded that ride to my Strava and it gave a silly calorie burn like 700+, trainer road is saying 700+ but surely that can't be right at all.

I took 350, as this is my 'lifting restday' I usually take a slight deficit and take my surpluses on days I lift.

I've entered in all my stats, but TrainerRoad works of power & joules so surely it should be more accurate than that?

Thanks
 
The burn is pretty accurate for me but I don't know how good the power figures are for your turbo (the beta tag would worry me). There's also the whole "is the wheel held against the turbo tight enough?" question but I'm assuming you've already looked into that and tightened it correctly based on your earlier comments.

I've managed to burn 1300-1500 kcal in a single Galena session with an FTP of 315 and I absolutely definitely was losing weight whilst taking that figure as gospel.

edit: The TR burn is accurate for me I mean. I'd always take Strava with a giant heaping bowl of salt.
 
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The burn is pretty accurate for me but I don't know how good the power figures are for your turbo (the beta tag would worry me). There's also the whole "is the wheel held against the turbo tight enough?" question but I'm assuming you've already looked into that and tightened it correctly based on your earlier comments.

That's the only option for the Turbo I have, they have it without the Beta tags but is has 'Powertap' which I don't have. Yep, pretty tight, no slippage at all and it's firmly in contact. 3 turns after making solid contact with the tyre.

I've managed to burn 1300-1500 kcal in a single Galena session with an FTP of 315 and I absolutely definitely was losing weight whilst taking that figure as gospel.

edit: The TR burn is accurate for me I mean. I'd always take Strava with a giant heaping bowl of salt.

I see, I'll just have to monitor my weight trend I guess. Loss/gain comes down to surplus/deficit ultimately, as you know.
 
Yup, that sounds pretty reasonable /re tightness.

Regarding kcal expenditure, if you think about the constant effort involved in some of the long intervals you're doing the burn doesn't seem quite so ridiculous. Even if you took a very conservative 30 kcal/mile estimate your session on Strava was 16 miles or 480kcal.

edit again: Indeed. I factored the total expenditure into my usual kcal goals with everything tracked in MFP.

one last edit, honest: Looking at your ride though I'm surprised your max HR was so low. It makes sense with your comments about keeping some in the tank. I'm assuming your actual max HR is at least 10 higher than that? Maybe it's not, and obviously if it isn't it's not a big deal at all.
 
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That's a fairly high FTP given that you're relatively new to cycling but given your other training/background it seems pretty reasonable :)

Now you've set a baseline, try out some fun stuff like Galena :p Or alternatively hook up a Sufferfest video to TR. Revolver is short and sweet but something like A Very Dark Place will really make you suffer.

edit: I'm surprised you held up as well as you did given the squats/deads the day before though.

Downward Spiral - only 8.99 USD for the new 2015 version until some point on Wednesday. The old version was vom-tastic on the last set of intervals.
 
Yup, that sounds pretty reasonable /re tightness.

Regarding kcal expenditure, if you think about the constant effort involved in some of the long intervals you're doing the burn doesn't seem quite so ridiculous. Even if you took a very conservative 30 kcal/mile estimate your session on Strava was 16 miles or 480kcal.

That's a very good point when put like that.

one last edit, honest: Looking at your ride though I'm surprised your max HR was so low. It makes sense with your comments about keeping some in the tank. I'm assuming your actual max HR is at least 10 higher than that? Maybe it's not, and obviously if it isn't it's not a big deal at all.

The highest I've seen riding (since December) is 176 or 177 and that was literally just before falling, on Whiteleaf :p because I didn't have a clue how to pace myself and effectively tried to sprint the remaining 2/3rds of 15% :D:rolleyes: (I've mentioned before my RHR is very low, low 30's, so think my range just might be a bit lower than the norm).

I was pretty gassed after the last 2 minutes of the 20 min interval and was just on the verge of fading power wise.
 
Here is today's ride. Strava has it down as 84 miles at an average of 14.4mph, with just under 5000 feet of climbing. You can see from the string of PRs between 26 and 36 miles that I got a bit carried away on my home turf, pulling the group along at 20mph or thereabouts, and then paid for it in the hills later on. I was feeling the strain almost as soon as we left Manchester, and once we hit the actual hills I was no use. By the time we get to the last climb - a cat 3 up Higger Tor near Hathersage - my right hamstring cramped and tried to strangle my femur and for a minute or so I wanted to die, but I slogged on and made it up at a whopping 6mph. It was murder. The weather was overall better than expected. The forecast last week had been for thunderstorms and heavy rain (I typed "two plop rain" first time out, which is what it gets called in our house, after the BBC weather forecast picture, but I realised you'd all think I was mental :p), and by this morning it had been downgraded to heavy showers, and in practise we made it through with just three serious bits of rain, though one was a thouroughly dispiriting hailstorm, and the other hit as we were climbing Mam Tor which was pretty grim. We were split up into 4 groups (there were over 30 people riding overall, so we had to split everyone up really) so it's quite possible that one of the other groups might have had a totally different experience if they managed to stay under the clouds the whole way.

There was loooooads of food at the rest stops. This was a work event, and a couple of ladies from the Manchester office drove with a car boot full of cakes and the like to meet us at a couple of points en route, and to provide a load of food for lunch at the Manchester office. We'd all been given a High 5 nutrition pack as well, so I've bought back loads of gels and energy drink mix with me as well, so that's helped to restock my food tin.

There's 4 guys who are riding round the whole country this month. They're already over 1200 miles in, and I think the total will be about 2400 for the whole month. They've had some very long days - I think the longest was about 135 miles - and they've ridden pretty much every day this month. Yesterday they did a leg in Northern Ireland and then got the ferry from Dublin to Liverpool, arriving at 6am this morning to get things set up and ready to get out on the road again by half nine. They're absolute machines. One guy paced me back to the group for about 6 miles after I dropped off on Mam Tor, and then lost the group again on the descent down Winnatts Pass. I was just useless by that point.

Massive credit is due to 4 girls from our office who decided to challenge themselves and take part - this being a charity event - in spite of having next to no recent cycling experience, some of them not even owning bikes until a couple of months ago. Having set off from Liverpool at half nine this morning they eventually made it to Sheffield at 10pm!! I think they were rather below the expected standard of ability, as while each of the 4 groups we rode in had one of the "national" riders in it, they were eventually ruthlessly dropped by their national rider and most of the rest of their group who pressed ahead without them. There was a coach laid on to get people back to Manchester after the event (though I took the train, as I wanted to get home this side of midnight) but that was leaving Sheffield at half eight, so they missed that. They'd rather anticipated that, though, as one of their husbands was driving a van as a support vehicle just for them, so they had a way back! Huge achievement for them, all things considered.

My bike performed well, though I could have done with a lower gear for those hills! I'm vaguely planning that my next bike will be a carbon affair with SRAM on it and I'll be sorely tempted by the WiFli kit with a 32t on there, as even with a 28t it was hard work. It was comfy enough, and I must have been doing something right because I didn't get the lower back pain I sometimes get. The saddle got a bit uncomfy, particularly as I had a wet bum for much of the ride, but I imagine most any saddle gets a bit nasty over the course of 84 miles. My Pro 4 SC tyres ferried me safely, even with 2000 miles in them, and I didn't get any punctures. No one in our group did in fact, though one guy did have a rear derailleur related mechanical near Marple and ended up having to get the train to Sheffield where he went to Evans Cycles and got it replaced and then rejoined us as we did battle with inner city Sheffield! No one came off or had any run ins with the traffic, though some stupid woman who was sat in a queue of traffic heading the other way did feel the need to advise us that we should be in single file, though God alone knows why or what that had to do with her.

So, there we go. Biggest ride in nearly two years, and pretty hard work. I tell you, I'm having second thoughts about the OCUK North ride given how hard 84 miles with a wedge of hills was on this occasion...
 
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Nice ride - well done! I don't think I'd manage that distance and climbing yet.

That last hill looks a bit of killer. I plan my routes to start on the climbs, as I tend to burn out towards the end, I would have been walking up the last climb I'm sure :P
 
Interesting write-up and agreed - sounds like the girls had a hard time of it so it's doubly impressive that they completed it. I bet they're feeling the pain after though :)

Looking at your Strava recording it was quite a tough ride really. I was pretty tired last time I just rode Liverpool > Manchester :p You went up (or kind of up - alongside part of it?) Col du Mellor near Marple Bridge too. How did you find that? Last time I did it I found it tougher than the Brickworks by quite a long way.

I wouldn't worry about the OcUK ride. I'm happy to go at a pace that people are comfortable at and there are numerous bail-out points.
 
Is there an OCUK North ride booked in? and route set? might be interested in joining y'all if I'm available :)

*and its not too brutal!
 
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http://www.planetx.co.uk/i/q/FRPXLONROD/planet-x-london-road-frameset

50% off the Planet X London Road frameset. £150 is a bargain, I'm tempted to get one in black just because I think it looks better than my current green one :o

Only the Silver frames are half price:

lrblqKX.png
 
Jesus...that is a bargin!

Get my bike from evans tomorrow. They finally got the breaks from BMC. :-)

Also, nearly got a new bike while I was in there. EEk...
 
My bike performed well, though I could have done with a lower gear for those hills! I'm vaguely planning that my next bike will be a carbon affair with SRAM on it and I'll be sorely tempted by the WiFli kit with a 32t on there, as even with a 28t it was hard work. It was comfy enough, and I must have been doing something right because I didn't get the lower back pain I sometimes get. The saddle got a bit uncomfy, particularly as I had a wet bum for much of the ride, but I imagine most any saddle gets a bit nasty over the course of 84 miles. My Pro 4 SC tyres ferried me safely, even with 2000 miles in them, and I didn't get any punctures. No one in our group did in fact, though one guy did have a rear derailleur related mechanical near Marple and ended up having to get the train to Sheffield where he went to Evans Cycles and got it replaced and then rejoined us as we did battle with inner city Sheffield! No one came off or had any run ins with the traffic, though some stupid woman who was sat in a queue of traffic heading the other way did feel the need to advise us that we should be in single file, though God alone knows why or what that had to do with her.

that's what I have :) had done over 4k miles on my sram rival groupo and it's still going strong! a couple of gears at the back need to be reindexed( i know random 3/4 ring makes more noise than the rest) but other than it is is going well.. and it did me well for the ocuk ride!

well done tho :)
 
I've made it to Sheffield! 85 miles, probably about 5000 feet, most of it in the back half. I averaged 14.6mph overall. I was tired from about 50 miles onwards so was limping up the hills with that soul crushing despair at how awful life was... But I made it!

Well done mate, great effort and a brutal route really!

Yeah I noticed the wheel was out so I loosened off the spoke again and retightened it slightly and had a play with the others I til the wheel looked true enough for me.

That's pretty much all there is to it! I actually rounded a couple of my nipples with my cheapy PX spoke tool. I've now bought the Park Tools ones (bought green and black as wasn't 100% sure) and they're much better (although expensive - ~£5). If you do/done the same give me a shout as I bought some (100) spare nipples for the next time I rebuild the wheel (and obviously won't need more than ~60 even if I rebuild both).

Yeah I'm the same, it was aveeal effort to drop to 89kg so now I'm focussing on body fat, trying to turn my body into a well oiled lean machine rather than trying to get a kg off here and there haha. I've got a 30 day challenge to do that my mates half way through, he said its getting intense now so I'm gonna give it a shot, I'll email you it across!

i need to keep a strict diet and try cut down on some carbs!!

I think that's the thing, now I have some fitness and have lost some weight I'm much more interested in improving my riding than 'losing weight'. It's much easier/fun to monitor positive riding progress than to stand on scales! (read: not as soul destroying) ;)

First FTP (hopefully the link works & is visible?) Spotted I do have numbers on the adjustment dial after all :p when set up properly the power output/measure felt very similar to the wattbike I tried at the weekend, so whilst they may not be spot on they at least feel remotely accurate.

https://www.trainerroad.com/cycling/rides/2063022-20-Minute-Test

Impressive result for your first FTP, well done! I also wouldn't worry too much about the 'feel' between a wattbike and a magnetic trainer, they're very different machines! :)

The 'hardest' thing with a Turbo is getting the bike 'calibration' (and tyre pressure etc!) the same between sessions if (like me) you have to disconnect it.

I know how to make myself suffer :p

Famous last words! A Very Dark Place is a good base to start measuring your suffering, or realising your previous lack thereof ;)

Here is today's ride

By the time we get to the last climb - a cat 3 up Higger Tor near Hathersage - my right hamstring cramped and tried to strangle my femur and for a minute or so I wanted to die, but I slogged on and made it up at a whopping 6mph. It was murder.

Massive credit is due to 4 girls from our office who decided to challenge themselves and take part - this being a charity event - in spite of having next to no recent cycling experience, some of them not even owning bikes until a couple of months ago. Having set off from Liverpool at half nine this morning they eventually made it to Sheffield at 10pm!! I think they were rather below the expected standard of ability, as while each of the 4 groups we rode in had one of the "national" riders in it, they were eventually ruthlessly dropped by their national rider and most of the rest of their group who pressed ahead without them. There was a coach laid on to get people back to Manchester after the event (though I took the train, as I wanted to get home this side of midnight) but that was leaving Sheffield at half eight, so they missed that. They'd rather anticipated that, though, as one of their husbands was driving a van as a support vehicle just for them, so they had a way back! Huge achievement for them, all things considered.

Seriously well done, the speedy home run through Manchester probably contributed to your struggle! Lesson learned? ;)

Looking at the Strava data the first climb you probably did too hard (high HR & speed) which may not have helped with the last! I can't imagine what your legs are like after that much climbing after a long fairly flat (& fast) ride! :eek:

The 4 girls did amazingly well considering - 12.5 hours riding, regardless of the amount of breaks/food is an impressive achievement. Great that they had their own support vehicle, even better if they finished the route riding rather than catching a lift?

My bike performed well, though I could have done with a lower gear for those hills! I'm vaguely planning that my next bike will be a carbon affair with SRAM on it and I'll be sorely tempted by the WiFli kit with a 32t on there, as even with a 28t it was hard work.

With the 12-30 on my Giant I can't imagine dropping down to a 28, even some of the 12% (or higher) climbs I've done I've semi figured I might get a 32 if I was doing a long hilly ride just for the low-end 'bailout' gear to climb with seated when tired!

Although I occasionally spin out my 12 so wouldn't want to settle for a lower top end, not unless (I guess) I was buying a cassette specifically for climbing/hilly rides! ;)

Can see they do a 5800 11-32 which would suit me, but sounds very wide! Might try it as a replacement when I need one! :)
 
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