Just getting started with my TR + Smart Trainer.
There are lots of pieces of information about getting started, but usually it’s coached in the context of outdoor->indoor, running to cycling, etc. Assuming some level of familiarity or fitness. Going from Zwift -> TR, TR ramp FTP of 121 (yay!). M-46, 220lbs.
I’ve got none of those, so I’ve got some clarification/confirmation/rejection on a few parts assumptions that I’ve built up.
- Cadence: It seems that the recommended cadence is in the 80-90 range, I’m comfortable with 60-70, should I target 80-90 at this stage?
- Gearing: Obviously related to cadence, but it seems mid-carriage, smallest at the crank (forgive the potential poor choice of words).
- Frequency of workout. I’m 46, in good health (apart from fitness). I’m currently on a low frequency workout (3x weekly), but I’ve got the urge to do more (4-5/week). I’m assuming that having the correct FTP will prevent over-exercsion.
When I was doing the ramp FTP, I started falling behind in power - (but kept the cadence at 60-65) when it got to around 140W and above. Is that an issue with the gear I was in, or likely something else. I can share the TR power graph if it helps.
I figure that 1 & 2 above would help in ensuring effective training, but haven’t seen a succint “from nothing” article that starts with those.