Tag Archives: turbo training

Trainer Road – the Power of Power

December must rank as the low point in the triathlon calendar. The racing season is a distant memory, there’s at least five months until my next triathlon event, the evenings are dark and the weather is cold and wet. And as if that isn’t enough, someone has thrown in Christmas with all its temptations.

However the off season is not all bad. It is a good chance to stand back from the relentless pressure of race training and concentrate on fixing a few things. Last year I focused on my cycling as it was by far my weakest discipline, but I wasn’t very scientific about it – I just did lots of it. I went on virtually every club ride going and when there wasn’t a club ride I went out on my own. However there was no structure to it and I had no way of measuring my progress. In fact my first real test of whether I had improved in the off season was in my first race in June. As it turned out I had improved, which is just as well because it would have been a bit late to find out I hadn’t.

This year I am taking a more scientific approach. I have singled out my cycling and swim technique as areas to focus on. I blogged about my swim technique coaching a few months ago and I am glad to say things are still improving. On the bike I have really tried to apply some science. This year I want to be able to measure myself because what you can measure, you can improve.

Power training is all the rage in the world of cycling at the moment. How many untitled (6)Watts of power you are generating is a great real time measure of performance, arguably better than heart rate or training based on perceived effort. The problem with using power to train on a bike is that you won’t see much change from £1,000 for a decent power meter. I can’t justify that kind of expense, but after a lot of looking around I have found a great alternative – TrainerRoad.

TrainerRoad is a turbo based training system that uses other measures to calculate an approximation of power, a measure they call “Virtual Power”. I won’t explain how it all works here as TrainerRoad does a very good job of that on their web site. What I can say is that for £50 or so of components, about 15 minutes of set up, a quick software install and a £6.50 per month subscription I was power training on my turbo.

Trainer Road uses speed and cadence data and the knowledge of which turbo you are using to calculate power stats on the fly and display them on your feature-training-live-feedback-v1.1PC/laptop. You get a live graphical and digital view of the stats and considering all the calculations are happening on remote servers somewhere else on the web, there is no noticeable delay in the speed at which the displayed stats respond to your activity. How accurate are the power readings? Tests show that they are accurate to within about 5% but I don’t think it matters. What it gives you is a performance benchmark and providing you keep your settings (turbo resistance, flywheel tension, tyre pressure etc.) all exactly the same, then all your results can be compared to the benchmark on a like for like basis.

But TrainerRoad is more than just a virtual power meter. It is also a training regime. The software comes equipped with an extensive library of workouts. If you are like me and like structure then you can also chose a full workout program. Wherever you are in your training cycle and whatever you are training for, they have a program to fit with the small exception of one for an Ironman, although they do have a Half Ironman program and when I asked they said a full Ironman program is on the way next Spring.

Like all these things, the proof of the pudding is in the eating – so does it work? I can only speak from experience. I started six weeks ago with a “Sweet Spot” base training program. Every program starts with a test to establish a benchmark and to set the power targets for your workouts. The test is a standard 8-minute test – two reps of eight minutes at full tilt built into a one-hour session– which is used to calculate your Functional Threshold Power (FTP). In English this is the maximum level of power that you could hold for one hour. My test calculated that my FTP was 163 Watts.

The Sweet Spot program was six weeks of three workouts a week, each between 60 and 90 minutes duration. Most workouts were interval based with increasing lengths of intervals in the sweet spot between 85% – 95% of FTP. It was hard work and pushed me much harder than I would ever have pushed myself. Yesterday I finished the program and retested and produced a shiny new FTP of 189 Watts – a 15% improvement in my power in just six weeks. It’s not going to scare Sebastian Kienle, but my verdict? It works all right!

On top of that, interwoven into every workout are lots of technique tips and drills. Not only am I already a more powerful cyclist, I believe I am also more efficient. There is also a social element to it. You can make your results public, to other TrainerRoad users, and even organise teams and collect results. Sharing the experience with my friends Chris Glover (yes the Chris Glover) and Louisa Vere have made me that little bit more accountable and made it more fun.

So with an early Christmas present of an extra 26 Watts, I am going to take a short break – who knows I might even cycle outside – before starting a follow on Sweet Spot base training program in early January. I can’t wait. It is safe to say that I am a huge fan of TrainerRoad.

In other news spare a thought for my friend Nick Wall. During an off season MTB burn up with some friends in the Forest of Dean, Nick took a downhill jump 1384167_10204339264055272_2592443157215635485_na bit too fast. The problem with downhill jumps is that the ground is suddenly a long way below you. Nick estimates that he was twenty feet up when he lost control and the back wheel came over the top of him. Needless to say he hit the ground hard. When the smoke had cleared Nick had broken his shoulder, his elbow, his wrist in three places and four ribs, one of which punctured a lung. After a bit of surgery he is on the mend and still managing to smile. Here’s to a quick recovery. I am still hopeful that he and I can race The Outlaw Half together in late May but time will tell.

That’s all for now! All that remains is to thank you all for reading in 2014 and to wish you all a very merry Christmas and a happy New Year. Let’s do it all again in 2015!

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I’ve given birth to a ginger caterpillar!

So it’s Movember, the month when we are all encouraged to grow a moustache to Movemberraise awareness of prostate cancer. I have an added incentive to join in this year as my good friend Simon was recently diagnosed with prostate cancer. Mercifully they caught it early and he seems to be on the mend.

frankZappa

Frank Zappa

So once the calendar clicked over to 1 November, my razor was given a month off and we sat and waited. When I think moustache I think Windsor Davies, Frank Zappa or Errol Flynn. What actually began to emerge was more like a caterpillar. Actually an undernourished caterpillar with a hair-loss condition.

But that wasn’t the worst of it. I can barely bring myself to write the words to describe what I discovered next……..IT WAS GINGER. My moustache came out ginger. How did that happen? I have brown hair. My father and mother had brown hair. My sister has brown hair. Ginger is not a concept that has troubled our gene pool.

I have a decision to make. So far I have hidden the early ginger scrap of a moustache from the public. I haven’t had to go to the office this week and have been working at home. But tomorrow I have a fairly grown up and important meeting with some people I don’t know well. I don’t think there is any room on the agenda for caterpillars and ginger moustaches. So the fate of my emerging tash will be decided in the early hours.

In other news I did my first winter session on the turbo today – the cycling equivalent of a treadmill. A solid hour of hard work. A lot of cyclists scoff at turbo training but I love it. If the choice is between being out in the dark on a cold, wet, windy autumn evening or being ensconced in my warm cellar with the lights on and music blaring as I stamp on the pedals to Eminem then that is one of the easier decisions I will make this week. The harder one awaits me at the shaving mirror in the morning.

Let’s Rock…..or not?

Your leg muscles are screaming at you as you go for one last rep. You’re not sure you can do it. Exhausted you call on your body for one last effort. Then something extraordinary happens. The music in your ears changes and on comes Thin Lizzy – it’s “The Boys are Back in Town”. Suddenly you are energized and your legs are fresh. And as the thumping guitar rhythm takes hold, not sure if you are Bradley Wiggins or Phil Lynot, you push yourself to one last mighty effort!

Is music a driving force that fuels your workouts or a racket that disturbs the solitude of exercising? Used at the right time and place I think music is very motivating. If you get the right thumping beat in the middle of your workout, it’s difficult to stop it driving you on.

I am choosy about when I use music. I never run with an iPod or earphones. I find it very distracting. I like to listen to my breathing and the sound of my footsteps on the road. I also like to think my own thoughts which is not easy if you are competing with a rock song played at the same decibel level as an aircraft landing.

I use music most when I am cycling on my turbo trainer. My turbo lives in my cellar and however much I love my own thoughts, staring at a cellar wall and thinking for an hour is not my idea of entertainment. So I stick in the earphones, crank up the volume and get my cycling on.

But beware! There is an art to creating a playlist so that it compliments what you are doing. There is no use starting off a gentle warm up with Metallica pounding through the headset and nothing is more certain to kill the momentum than starting the hardest rep of your workout only to hear Karen Carpenter calling occupants of interplanetary craft in your ear.  And as someone pointed out about one of my playlists, a sure fire way to undo all of the feel-good endorphins that you get after a hard workout is to warm down listening to Adele’s semi-suicidal heartache.

This morning I was on the turbo at 6.00am for an hour before work. It was a tempo session – 10 minutes warm up, 45 minutes with heart rate over 135 and 10 minutes warm down.  So building a matching playlist wasn’t too complicated. Here is what I listened to this morning:

Warm up:
Sail On – The Commodores (cheesy start I know but read on – it gets better)
Heroes  – David Bowie
Good Riddance (Time of Your Life) – Green Day

Main Set:
The Man Who Sold the World (Live) – Nirvana
Make Me Smile (Come Up and See Me) – Steve Harley & Cockney Rebel
Sweet Child o’ Mine – Guns N’ Roses
Na Na Na Na Na – Kaiser Chiefs
You Ain’t Seen Nothing Yet – Bachman Turner Overdrive
Bad Romance – Lady Gaga
Rosalie/Cowgirl’s Song (Live 1976) – Thin Lizzy
One Vision – Queen
Rock and Roll – Led Zeppelin
Stop – Spice Girls (don’t know what I was thinking – maybe that I was going to a Zumba class!!)
Vindaloo – Fat Les
Seven Seas of Rhye – Queen
Lido Shuffle – Boz Scaggs

Warm down:
Me and Tennessee – Tim McGraw & Gwyneth Paltrow

I am slightly embarrassed to confess to the final track on the playlist. There is no proper justification for listening to music like this, especially when you are exercising,  but my excuse is that it reminds me of some good times when I was young!

I Did What I Did for Maria – Tony Christie

Playlists have a short shelf life. They quickly get stale and need to be refreshed. So I would love to get some ideas for my next one. What is on your current playlist?