I did the 20 minute tests on Peloton, but never felt I got the pacing right. I was much more tired and breathless after them, though.
Thanks - interesting concept and I’d already wondered about accuracy. But, as a mathematician, I feel like a need a number to focus on, rather than subjective things like how I felt. I suppose I could do Strava segments on the road, but I don’t enjoy racing - I’d rather ride steadily and enjoy the countryside.
I’m kind of wishing I’d gone straight to build, as I really want to start riding outside now, and I’m left not being sure TR works for me,
Sweet spot.
Yes, I have put Garmin Vectors on the Peloton and can see around 20% lower power on the Peloton. I’m after a calibration kit for the Peloton but it never arrives.
I wondered if I was detraining. My Garmin kept complaining that I was, and that I wasn’t doing enough anaerobic work, but other forums told me it was inaccurate. I now think I’ll trust it more.
I do ride outside, and I want to do that more. I’m thinking I’d be better doing that and the odd Peloton ride (shorter, harder, much more fun) over the summer, and then maybe returning to TR in the winter.
I definitely decreased load - my Garmin was complaining at me for it. I wasn’t event making my weekly exercise minutes, despite cycling for 3.5 hours, 44 min weights session, and 7 x 1 hour plus walks.
I’m not training for an event, though would like to try a sportive, maybe next year, if I’m fit enough.
I want to be fitter - to climb hills more easily, to ride for longer and enjoy it, and to stay healthy into a long old age.
At a really basic level, endurance performance scales with volume. Are you willing to invest more hours per week?
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Nutrition is a problem for me - not so much what I eat, but quantity. I’m short, and I put weight on easily, so I don’t have many calories to play with. I train first thing in the morning, fasted. I have real problems exercising with food in my stomach, although it is easier on a Z2 cycle than it ever was with running.
I do try to eat my “lunch” fairly soon afterwards - it’s nearly always a mackerel or herring salad, though I have started adding the odd oat biscuit or even toast! I do eat more carbs in the evening, but still usually a healthy meal with lots of veg.
My bad habit is drinking wine - not every night but too often. It’s been a long lockdown here for me and my husband, and it might not be good for our physical health but it does help our mental health. I’m looking forward to things opening up this summer as we all get vaccinated!
I do find it really boring cycling indoors, so probably not. Although maybe I could concentrate on Netflix on a true Z2 effort, rather than sweet spot.
This was sweet spot base. I wish I’d picked a build for my 6 week test.
Also - I was doing sweet spot base.
And I never really sleep well. My Garmin is constantly ticking me off for it. The room is cool and dark, but I do read devices before bed, and when I wake at 5:30, like today.
Thanks. I think I’ll get out on the road today and see. It’s a rare 21 degrees and sunny!
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Well… yes and no.
There is some magic there too.
The test is really till you fail, but they EXPECT that failure point around minute 20.
The test is really a 4 minute WU, then 16 steps. And they expect you to get to the top,
If you stop before that then is lower ftp.
If you stop at 19:30 then is same FTP (roughly)
If you stop at 20 FTP should go up (depending on some magic calculations they do).
IF you go beyond 20 minutes the FTP should read potentially much higher.
This is where the ramp can be tricky.
Some people can dig deep, and push that last step with a lot of pain.
Some people can’t
Some other people can hold 20 minutes at 110% of ftp (the longer ftp test protocol) others can’t…
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Aha! That will help next time. I gave up at 19:10. I also thought only whole minutes counted - next time I’ll push on as long as I can in the last minute.
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Yeah!
Dont give up… Every second you hold power counts!
Also, do not stand up.
Push till your legs cant take it, or your heart has reach it limit…
Also, dont be like me the first time i did the ramp…
I kept pushing on lower power and lower cadence… for like 40 minutes… not great…
The more times you do it, the more times you will feel when to stop…
best of luck!
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I had the same problem. Try to take in a good dose of protein after your workout, can’t recall the dosage per kg of bodyweight but for my roughly 100kg mass it works out to 35-50 grams. That set my sleep back to normal, I’ve seen suggestions to take a big protein dose before bed too, but I’ve not done that one yet.
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@Zingano I was able to get through a good deal of traditional base w/o fully fueling but sweet spot ravaged my body without proper fueling. Maybe you will be able to do with 20-40 grams of carbs per hour but it really is important to supplement while working out. I find fully fueling (I will take up to 100 grams of carbs/hour) I will never fully recoup the expended calories even with a recovery of 50 grams of protein and 150 grams of carbs I will still be overall negative or around even n calorie bank. Listen to the podcast and this is frequent topic of discussion – the importance of giving your body what it needs to carry on and build up while training.
Sounds to me like you have the off bike dietary thing figured out. Enjoy the wine, we are not living a monastic life. I usually have a glass with dinner on a regular basis too.
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Thanks.
Interesting, thanks. Maybe eating some scrambled eggs would be good.