I have a few questions about short power workouts, erg mode vs resistance, and maybe about my specific trainer.
I have been using TR since this summer. First General Base (LV with a Sunday ride added), and now Short Power (also LV with an added Sunday ride). I have been using Erg mode for all trainings, usually with Zwift running in the background. If it is relevant: I am 60 yrs old, 179 cm, 80 kg (which is 10 kg above race weight) and my FTP is just under 300 at the moment. I use a Tacx Genius (wheel on) as trainer.
It has been mentioned before, but the Tacx Genius needs some time to ramp up the Watts. It takes about 10-12 seconds to go from 114 W to 560 W (which are the numbers I need to hit in rest and for a sprint). That means short sprints (6 - 10 seconds) are not very effective, as I don’t reach the power needed. Sprints from 12-15 sec reach the power, but only just. Longer sprints are ok-ish - I do less work than intended, but am getting close.
First question: is reaching the power enough for training purposes? Or do I need to sit at the the prescribed power for most of the time?
Second: Only way of doing the amount of work prescribed in the sprints (in erg mode) seems to be the lenghten each sprint with about 5-6 seconds. But that is quite a bit of work… Any other suggestions?
For today I had to do Thor -1. ( 3 short hard sprints each interval, followed by 4 minutes at FTP). I tried to do this in resistance mode, to get the sprints right. First time in resistance mode for me… So, at start I simply could not get the pedals around. Only at the lightest gear (30/28; I got an old bike with a 3 x 9 as training bike) could I get going, and even then I got 200 W at 60 RPM. Resistance mode showed a % slider (on a PC here), at a default 67%. Dropping it to 33% got me going. Even then, I had 150W at 80 RPM in lightest gear, and had to go to one of my highest gears (50/13) to get to 560 W without spinning out. This much gear changes (with a double shift at the front, and the risk of dropping a chain) was pretty annoying.
Question: Do I anything wrong here? Can’t believe this is what other people use….
So after a few intervals I changed back to erg mode. The first interval I wasn’t quick enough ramping up the legspeed and got bogged down. It felt like the power ramped up quicker - did the % slider change cause this? Or was I just distracted and forgot to prepare? I did go back to resistance mode (during the recovery) set the slider to 50% and got back to erg mode. I think this made things better - in that erg mode now reached 560 W without me bogging down - but it could be me paying more attention.
Question: does the % slider change the speed with which the trainer ramps up the resistance? (and if it does: maybe keep the slider visible when in erg mode?).
That seems to be it - I am curious how others with a comparable trainer do trainings like this one…