The Indoor Riding/ Zwift/ TrainerRoad etc. Thread

Sinbad2000 · 17 Oct 2023 at 08:09

robj20 said:
I wonder if the new Zwift Cog will fit a Wahoo Kickr Core.
Would be brilliant for me using my mountain bike and constantly running out of gears.

Thanks for mentioning this, I had no idea it existed - ordered one for exactly that reason. Hopefully it arrives today or tomorrow.
Be aware though that it only works with the zwift app. (ie, the click buttons tell the app you've shifted, which then tells your trainer to change the resistance)

robj20 · 17 Oct 2023 at 09:45

Sinbad2000 said:
Thanks for mentioning this, I had no idea it existed - ordered one for exactly that reason. Hopefully it arrives today or tomorrow.
Be aware though that it only works with the zwift app. (ie, the click buttons tell the app you've shifted, which then tells your trainer to change the resistance)

I see nothing to say it works with the wahoo kickr.
Please let me know if it does. Both the cog needs to fit and the shifter pod to work as well.

Sinbad2000 · 17 Oct 2023 at 09:47

robj20 said:
I see nothing to say it works with the wahoo kickr.
Please let me know if it does. Both the cog needs to fit and the shifter pod to work as well.

Cog fitting I can't comment on - but if the zwift app can control your trainer's resistance, then the shifter pod might work (but only via the zwift app). I have a Zwift hub so can't help further than that, sorry.
I imagine the cog fitting will be compatible as long as the cassette interface is compatible? And they're almost all standard except shimano do odd stuff right?

Seeing different opinions on the net as to whether it'll work or not though. Seeing reports that it won't do the virtual shifting through anything but a zwift hub, so edited above

Sinbad2000 · 18 Oct 2023 at 22:19

Sinbad2000 said:
Cog fitting I can't comment on - but if the zwift app can control your trainer's resistance, then the shifter pod might work (but only via the zwift app). I have a Zwift hub so can't help further than that, sorry.
I imagine the cog fitting will be compatible as long as the cassette interface is compatible? And they're almost all standard except shimano do odd stuff right?

Seeing different opinions on the net as to whether it'll work or not though. Seeing reports that it won't do the virtual shifting through anything but a zwift hub, so edited above

An update on this, having fitted my cog.
It doesn't just replace the cassette but also the freehub body, so I would say that the cog might well not fit on other trainers.

INSTALLING YOUR ZWIFT COG

Installing your Zwift Cog on your Hub unlocks seamless compatibility with almost any 8-12-speed bike. This video will show you how to do it.Connect with us:S...

youtu.be

Trifid · 20 Oct 2023 at 18:16

AndyCr15 said:
I'm interested in how this works and how accurate you think it is? I know intervals.icu tries to suggest my FTP and has been 20-25W higher than I've ever tested, but tbf I probably do put better efforts in chasing a PR up a climb than I do on a ramp test...

Last months ramp test: 199w

Today:
AI FTP: 202w
Trainerroad ramp test: 206w
Garmin autodeteted ftp from ramp test: 196w
Intervals eftp from ramp test: 203w

I don't think Trainerroad knew I could get my heartrate into the 200s. I was ready to give up a minute before I did. The steps felt closer then last month.

Junglist · 23 Oct 2023 at 14:09

Will buy TR tonight and start my cycling journey tomorrow.

Nervous but also excited. No idea what to expect or what gains I'd like to get. Just being a bit fitter and stronger would be a nice start.

robj20 · 23 Oct 2023 at 14:15

Junglist said:
Will buy TR tonight and start my cycling journey tomorrow.

Nervous but also excited. No idea what to expect or what gains I'd like to get. Just being a bit fitter and stronger would be a nice start.

I don't use trainer roads just use my Garmin to suggest what type of activity to do and what amount to do. And use Zwift for the interest and control.
I've gone from an FTP of asking 180w to around I think my last was 232w in a year or so.

Junglist · 23 Oct 2023 at 14:24

robj20 said:
I don't use trainer roads just use my Garmin to suggest what type of activity to do and what amount to do. And use Zwift for the interest and control.
I've gone from an FTP of asking 180w to around I think my last was 232w in a year or so.

I get bored of the Zwift ones after a few weeks. Don't think I've gone past week 4 of anything.

Wanted to try TR as paying separately for it may force me to stick to it.

robj20 · 23 Oct 2023 at 15:02

Junglist said:
I get bored of the Zwift ones after a few weeks. Don't think I've gone past week 4 of anything.

Wanted to try TR as paying separately for it may force me to stick to it.

Yeah I don't follow the Zwift workouts I follow my Garmin but use Zwift for fun.
For instance Garmin today is recommending Base 125w for 47minutes to achieve an Aerobic TE of 2.6.
So I set my wahoo to 125w and off I go.

AndyCr15 · 23 Oct 2023 at 15:19

robj20 said:
So I set my wahoo to 125w and off I go.

So, all your rides are of just one set power?

robj20 · 23 Oct 2023 at 15:35

AndyCr15 said:
So, all your rides are of just one set power?

Not all. Base ones usually are. Others will be intervals.
But they're simple none of the over complicated ones you see on Zwift.
If in targeting high aerobic for instance it'll probably be something like 250w for 10 minutes, 125w for 5min repeated 4 times.
Or anaerobic ones will be 400w for 20 seconds or so repeated 8 times.

But the watch keeps track of everything, tells me when to take it easy if I'm not feeling well so unlike the trainer roads type ones if I fall ill it will know almost before I do and alter my training to a lot more rest and base or recovery rides like it's doing at the minute.

AndyCr15 · 23 Oct 2023 at 15:45

I'm probably a sucker for themselves telling me how good they are, but I like the approach SYSTM take. Their workouts can have a reasonable amount going on, but often they explain the logic/science to it. For example, I have a friend who ignores the cadence, but that's an example of I just fully trust it. It tells me 300W for 5 minutes, but at 55rpm, because X, Y and Z, then I'm all in and will do that as best I can.

robj20 · 23 Oct 2023 at 15:55

AndyCr15 said:
I'm probably a sucker for themselves telling me how good they are, but I like the approach SYSTM take. Their workouts can have a reasonable amount going on, but often they explain the logic/science to it. For example, I have a friend who ignores the cadence, but that's an example of I just fully trust it. It tells me 300W for 5 minutes, but at 55rpm, because X, Y and Z, then I'm all in and will do that as best I can.

Yeah I do low cadence stuff often down to 45rpm. I do ignore the high cadence stuff as it's not really useful for mountain biking.
Low rpm hits your muscles harder from what I remembered.

Sinbad2000 · 23 Oct 2023 at 16:23

robj20 said:
Yeah I do low cadence stuff often down to 45rpm. I do ignore the high cadence stuff as it's not really useful for mountain biking.
Low rpm hits your muscles harder from what I remembered.

Yup. Lower RPM means you require more torque to provide the same power.

fez · 23 Oct 2023 at 17:00

robj20 said:
Yeah I do low cadence stuff often down to 45rpm. I do ignore the high cadence stuff as it's not really useful for mountain biking.
Low rpm hits your muscles harder from what I remembered.

Low RPM for muscles, high RPM for the lungs as a very oversimplified summary.

Trifid · 23 Oct 2023 at 18:26

AndyCr15 said:
I'm probably a sucker for themselves telling me how good they are, but I like the approach SYSTM take. Their workouts can have a reasonable amount going on, but often they explain the logic/science to it. For example, I have a friend who ignores the cadence, but that's an example of I just fully trust it. It tells me 300W for 5 minutes, but at 55rpm, because X, Y and Z, then I'm all in and will do that as best I can.

Wahoo is definitely better at drawing your attention to workout instructions. I mostly miss the Trainerroad ones as the interface is boring and I'm not usually looking at the screen if I'm not expecting the change next interval.

I've started playing with the workout schedule on TR. This weekend was meant to be 2 90 minute barely Z2 workouts, changed them to a mid and high Z2 workout. Today was meant to be a rest day and tomorrow a 75 minute v02 max workout, but work was tiring today and will be long and exhausting tomorrow and I don't really want to do more then 60 minutes in the week. So today I chose a 60 minutes v02 max at what I think my v02 max power is (slightly higher then the planned one) and literally scraped my way through it. I'm not feeling too good now but the trainerroad progression has been huge in those 3 days with +1.8 for vo2 max and +1.3 for endurance.

AndyCr15 · 23 Oct 2023 at 20:33

Trifid said:
Wahoo is definitely better at drawing your attention to workout instructions. I mostly miss the Trainerroad ones as the interface is boring and I'm not usually looking at the screen if I'm not expecting the change next interval.

Whilst I agree, I meant the workout description. For example, on Cadence Builds (literally the first one I clicked) it tells you -

One of the best sessions for neuromuscular training, this drill asks you to progressively build from a cadence of 90 RPM to your MAX over 30 seconds, recover, and repeat several times. Cadence builds improve how you recruit your leg, gluteal, and core muscles throughout your pedal stroke by progressing to your maximal cadence. By reaching your highest cadence possible, you are training the 'on/off' switch in each muscle group to not only work faster but to have less overlap with your other muscle groups. This session trains your hamstring muscles to 'turn off' when your quads 'turn on' and vice-versa, resulting in a more efficient pedal stroke at both high and low cadences.

LEARN MORE Listen to The Knowledge podcast, by Wahoo Sports Science - The Benefits of High Cadence Training: https://wahoosystm.com/BenefitsofHighCadence

Trifid · 23 Oct 2023 at 20:52

One of my favourite short workouts that one, along with recharger. Nothing like that in trainerroad.

Vandle · 23 Oct 2023 at 23:51

Been doing Tour of Watopia on Zwift. Did stage 4 (B ride) last night and did something I had never done before. Stopped and swapped my bike to a mountain bike at the start of the jungle section.
I missed the start as I was in the toilet, eventually started and was position 170/185 as some were still on the start line. Was 99th by the time we got to the jungle. Lost 11 places during the swap but absolutely powered through it. I seemed to be going much quicker than everyone else even with a smaller w/kg which isn't always a good indicator I find for me due to my higher than average bodyweight. Was 65th by end of the jungle section, I only have 1 mountain bike and its the Zwift branded free one. I swapped again at the end with 12km or so left, changed to my climbing set up when should have went for my flat race bike. Nevertheless finished 61st and had 3 others in sight but couldn't catch them in the sprint to the line.
Great ride, thoroughly enjoyed it. Might try it again with a gravel bike for the full thing, wonder if it will balance out a bit - slower in the jungle and slower on the roads but offset by not losing time changing due to having to come to a complete stop?

AndyCr15 · 24 Oct 2023 at 06:50

I remember when I first got my kickr core and decided to do a ToW event and then keep going to get to 40 miles (I don't know I'd ever done longer than maybe an hour and 22ish miles). I hadn't twigged it had an off road/gravel climb and it really slowed me down doing it on a road bike. That was a horrible ride! Took me about 3 hours