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Post by Rocket on Feb 14, 2015 21:48:42 GMT
Had a slight problem today. Paused IpBike at the cafe stop but when resuming it did not find my HRM or CSC. No problem. End the ride and stop sensors then start a new ride. When I got back I merged the two rides together using IpBike and the resulting ride looked like the sum of both parts. Not sure why this happened as its not done so in similar circumstances in the past.
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Post by Radchenister on Feb 14, 2015 23:29:22 GMT
I've had to restart the recording a few times when not getting the bike sensors going within a time window - HRM was recording OK but the bike gizmos weren't, presume their lack of activity / connection means they timed out.
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Post by Rocket on Nov 10, 2016 15:38:37 GMT
Now that it's indoor riding season again I've been investigating the workout capabilities of IpBike. It seems quite good for interval training which can be based on time, distance, speed, power or heart rate so I've knocked up a few workouts to try and also performed and uploaded a dummy workout to Strava which showed the individual stages of the workout as laps. It can be set to give audible prompts for the start of each phase, if you are under or over target or even spoken messages via text to speech.
Anybody else doing the same and can share some workouts?
What would Trainer Road improve on over this other than pre-defined training plans and real coaches to bounce things off?
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Post by r0b1et on Nov 10, 2016 15:58:18 GMT
I have been using it in the gym for more than a year (though I had no gym for 6 months!)... I use it for interval training and have a few workouts set up.
I's be very happy to exchange workout files.
I think the charts and trying to stick to them is where trainer road would be better.
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Post by Rocket on Nov 14, 2016 12:20:26 GMT
Thanks r0b1et. I'm still needing to do a proper FTP test so I can set up workouts using %age of FTP. Is it easy enough for you to describe your workouts or email me the relevant files?
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Post by r0b1et on Nov 14, 2016 12:43:34 GMT
I can't say I have a great deal, but can email them... PM me your email.
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Post by r0b1et on Nov 14, 2016 12:46:00 GMT
Scratch that... I just emailed you.
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Post by r0b1et on Nov 14, 2016 15:56:45 GMT
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Post by denkfaul on Nov 14, 2016 21:13:12 GMT
That's the 10-12 week FTP builder plan on Zwift. It's named so as they suggest skipping the first couple of weeks if you're already in shape.
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Post by r0b1et on Nov 15, 2016 11:20:53 GMT
That's the 10-12 week FTP builder plan on Zwift. It's named so as they suggest skipping the first couple of weeks if you're already in shape. I accept I am currently very fit, but even week 11 I'd be confident of completing, easily, now. In 12 weeks, you never once go above FTP. It looks like there's under-overs (great FTP builders), but they aren't they are under-ons - both a little lower than I'd expect. Week 8 for instance has many session just sat at tempo (day 1 - is just 35 minutes at tempo, day 3 - up to all of 36 minutes tempo, both with rests!). Riding at tempo I can do for hours (3:22:45 last week in one ride). Perhaps a bit harsh, but it feels very much an absolute beginers FTP builder - which is fair enough - but not it's description. Some of the not program workouts are really tough. "The Gorby" - www.stronglikeox.bike/less-than-hour/#the-gorby - nearly killed me, and I dropped a star. "The McCarthy Special" - www.stronglikeox.bike/less-than-hour/#the-mccarthy-special - is also completely brutal and a real FTP builder. I build my own on IP bike, and would on Zwift too, though the Gorby and McCathy Specials are both proper workouts.
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Post by denkfaul on Nov 15, 2016 12:46:12 GMT
I'm no expert on the effects of different styles of structured training, but that Zwift plan doesn't look much different from my current Trainer Road sweet spot base plan. I'm only two weeks in but practically every ride stays under FTP, the only time I had to go above was for some ultra high cadence drills. Looking ahead in the plan there is a lot more similar sweet spot / below FTP rides, with the occasional over/under workout every couple of weeks. The idea is to still build FTP while not exerting too much effort, and while doing threshold and above efforts would likely be more effective, they are also physically and mentally draining and would be difficult to keep up all year round.
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Post by r0b1et on Nov 15, 2016 14:28:42 GMT
I'm no expert on the effects of different styles of structured training, but that Zwift plan doesn't look much different from my current Trainer Road sweet spot base plan. I'm only two weeks in but practically every ride stays under FTP, the only time I had to go above was for some ultra high cadence drills. Looking ahead in the plan there is a lot more similar sweet spot / below FTP rides, with the occasional over/under workout every couple of weeks. The idea is to still build FTP while not exerting too much effort, and while doing threshold and above efforts would likely be more effective, they are also physically and mentally draining and would be difficult to keep up all year round. Fair enough, perhaps I expect too much from an "FTP builder" (i.e. building FTP for some period!). Experience tells me I can do sweet spot for many, many hours a week and not feel fatigued from it... I'm not good at suffering through the harder efforts... that said, I looked back at my posts etc at this time last year and my FTP is up ~40W and I'm ~3kg lighter (3.9W/kg now vs 3.2W/kg before). And my endurance is through the roof. I need the mental training to keep pushing when it hurts.
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Post by ChrisD on Nov 15, 2016 18:01:48 GMT
... Perhaps a bit harsh, but it feels very much an absolute beginers FTP builder - which is fair enough - but not it's description. Some of the not program workouts are really tough. "The Gorby" - www.stronglikeox.bike/less-than-hour/#the-gorby - nearly killed me, and I dropped a star. "The McCarthy Special" - www.stronglikeox.bike/less-than-hour/#the-mccarthy-special - is also completely brutal and a real FTP builder. I build my own on IP bike, and would on Zwift too, though the Gorby and McCathy Specials are both proper workouts. The "McCarthy Special" is somewhat like Gilbert on TR - 4x 10 min intervals that start at 90-100% of FTP four 5 mins and then ramp up for the last 5 mins in 2-5% intervals going up to 115% of FTP. 3 min recoveries between intervals. For VO2 Max work like "The Gorby" there are loads of options on TR, although they tend to prefer 3 min efforts at up to 130% of FTP, as opposed to 5 minutes at 120%.
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Post by Rocket on Nov 15, 2016 18:12:48 GMT
Who makes up these ridiculous workout names? Do they have any significance? Having said that, some of my ride names are just as bad
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Post by r0b1et on Nov 16, 2016 0:15:12 GMT
Who makes up these ridiculous workout names? Do they have any significance? Having said that, some of my ride names are just as bad "The McCarthy Special" is named after the Zwift ex-pro cyclist that "used to do this when he was pro". They always seem ton have stupid names on Trainer Road too
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