Is there at least broad agreement that regardless of which ring you choose, it should at least be consistent with how you tested indoors?
It seems that testing in small and then using big to reduce rpe would not be ideal, especially if you know you’d hit a higher ftp on the big ring. And vice versa risks failing, assuming the general trend of big ring feeling easier.
I used to not pay attention to this at all, then started “cheating” in the big ring on tough workouts, but now I do everything in small ring just to keep myself honest. Also thought it may be preferable to build strength against cramps on climbs which was a weakness for me last year.
I think its appropriate to test in the same gear you plan to use for most of your training. Trying to keep consistency, but also that using a range of gearing can make sense. There are pros and cons to each option, and choosing to mix them into training with some specific goals in mind is a good idea, IMO.
Not IME. I use a Tacx Neo which has an okay sized flywheel. Definitely a noticeable difference between the small and big rings.
The easier ring is the one you’re used to. I used the small ring for months and then found RPE to increase when switching to the big ring. Now I only use the big ring and no longer notice much difference.
I too have the Tacx Neo. The only thing I can remember being different from the small and big rings (I’ve used the small for months now) is that a slight change in cadence affects the power very tangibly. I don’t remember it feeling any different. I use ERG and it keeps me honest.
Yea, I use ERG too - I think the debate about the ring was more RPE-based. From the other threads, it sounded like the vast majority of people find the big ring “felt” easier. Maybe just because more people use big ring?
I’ve also seen that with Wahoo SNAP+external power meter, the powermatch is better in small ring, which was also recommended in a lot of other threads as well. So for the past few months, I’ve stuck to it for that reason as well and it has worked nicely.
Thanks for that tip. I tried power match once (Favero pedals). It was on the big ring and I was unimpressed, so I quit and just went back to Neo only for my power source. But I did an outside aerobic workout yesterday and noticed … “This is supposed to be sweet spot? I can hardly feel anything.” I had a real bout to keep power down in tempo (ok there was a terrible headwind too). I get the feeling that there is a big difference between 1) Neo and Favero or 2) Inside outside. I’m leaning a little towards the latter. I have fans inside, but probably not enough. The inside environment is terrible.
Yeah, can be a one and done deal, if you stay reasonably close to the same weight. It’s an issue if you have different users with largely different weight. It could be set as a compromise or anything of a preference. Not sure how much if a difference it really makes, but it’s something that could alter results a bit.
3x20 is no joke, if done outside, it’s not too bad with some good will power. I don’t understand why TR podcasters push the idea that sub-ftp is easy (I even think Nate once said racing leadville at SS). Power is power and 85-93% of ftp is a high number. Period.
They commonly make comments like “Sweet Spot is hard, but doable”. It is “easier” than pure Threshold and above in a general sense. That’s just the simple nature of intensity.
Then, when you consider time in the equations, and the fact that most SS is prescribed for increasing duration, the SS workouts are not “easy” in a general sense.
The idea that 100% and above is unsustainable but under is sustainable is illustrated on more than one occasion. Anyways I think the topic of aerobic gains is one that should be addressed (we see those cat1’s riding 3-4hours at 280-300w)
Aerobic gains are fundamental. The higher the FTP the stronger the aerobic system. So when you say you see Cat1s riding 3-4 hours at 280-300 watts. Lets say their FTP is 350 watts (4.5+ w/kg), thats 80-85% which is very doable for someone of that calibre. Lets say you have someone at 2.5w/kg at FTP, very unrealistic they can handle that.
Plus, when statements are made of people riding/racing at SS for long distance events I would imagine that is your NP which will be inflated due to periods of Threshold and above work and soft pedaling.
So if sub threshold work is hard, and hard is a relative term, my first assumption is always 1) FTP is set too high 2) low on glycogen 3) too fatigued going into the session
Since I train on a dumb trainer, I have to change gears throughout a workout. I actually quite like it, keeps the workout interesting, allows to vary the gearing for optimization and when I get back on the road, it doesn’t seem foreign to me.
Sure, there’s pros / cons to each mode (ERG / RES). Those on a pure dumb trainer have not other choice. Those with smart controlled trainers can and should consider the tools, their needs, and use as appropriate.
This may mean all one or the other, or even a blend (what I have been doing more of lately). The beauty of a smart controlled trainer is having LOTS of options (ERG or RES / HI or LO Flywheel Inertia) and being able to fine tune our trainer use to best meet our own needs.
Those “advantages” for smart are likely minor and may be more mental than anything. I did a ton of training on my Kinetic Road Machine and cheap DIY motion rollers. They are great tools and get the job done for sure. The extras from smart are nice, but not necessary by any means.
I never did find this setting, @mcneese.chad, but I tried. It is probably something under isokinetic or isotonic … which I have turned off. Maybe road feel, but I have that turned off as well.
But that isn’t what I am writing for. I had the utility on my iPad, searched around for the setting and then let it go.
Today I was going to do Red Lake. The warm-up went fine, but when the first interval came, ERG just did not kick in. It stayed at the “valley level”. Really disturbing. I kind of lost my motivation, tried and tried to get it to kick in, without success. I run TrainerRoad from a laptop with ANT+ dongle.
Then I remembered the iPad. I found it, turned bluetooth off and ERG started working again.
