# Seeking Advice: Riding upright with hands off hood (for short intervals, say 2-4 minutes) **URL:** \ **Category:** Training\ **Created:** [March 9, 2025, 11:17pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556 "2025-03-09T23:17:26Z")\ **Posts on this page:** 18\ **Page:** 1
**Author:** ![Qiskit](https://avatars.discourse-cdn.com/v4/letter/q/ecd19e/32.png) [@Qiskit](https://www.trainerroad.com/forum/u/Qiskit)\ **Post date:** [March 9, 2025, 11:17pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/1 "2025-03-09T23:17:26Z")
I am new to TrainerRoad (and/or any form of indoor training). I am following the recommended plan and have improved my FTP from 133 to 142 over 15 workouts in about 25 days. Over the past 4 sessions I was assigned Endurance workouts (by plan) and have exceeded TSS and IF targets in all 4 - e.g., Gaoith: TSS-35/29, IF-0.68/.63& Olympia: TSS-51/40, IF-0.64/0.56. When doing the past few Endurance, my average Cadence has been 90-95 and my power has been consistently above target. I am motivated to continue on, am not tired after each 1 hour workout and can continue daily life-activities as usual (when doing Endurance). After advice from Shawrx last week, I’ve stopped taking breaks (at all) and have learnt to drink water while riding (at Endurance interval-level) ## Questions: Am asking as I don’t wish to mess-up with TR methodology and thus have negative long-term impacts: 1. Is it good-practice to exceed Interval target? 2. Is it good-practice to have TSS & IF exceed overall workout target expectations? 3. Is it ok to ride “hands off hood” for a few minutes or should hands always be on the hood? Please advice as I wish to get better and use TR optimally. Please do not give an “it depends” answer. Thanks. ---
**Author:** ![TrekCentury](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/trekcentury/32/123801_2.png) [@TrekCentury](https://www.trainerroad.com/forum/u/TrekCentury)\ **Post date:** [March 9, 2025, 11:36pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/2 "2025-03-09T23:36:53Z")
> [@Qiskit](#): > > Is it ok to ride “hands off hood” for a few minutes or should hands always be on the hood? Unless you are training for a TT there is no harm in sitting up for a min or 2. It can even help with a tight back. ---
**Author:** ![Qiskit](https://avatars.discourse-cdn.com/v4/letter/q/ecd19e/32.png) [@Qiskit](https://www.trainerroad.com/forum/u/Qiskit)\ **Post date:** [March 9, 2025, 11:41pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/3 "2025-03-09T23:41:17Z")
It is not really my back. It is the pressure of the hood against my wrist – constantly for 1+ continuous hour – that bothers me some times. Hence my question. ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [March 9, 2025, 11:44pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/4 "2025-03-09T23:44:13Z")
If your bike’s axles are level, try raising the front axle about 25mm [1"] higher than the rear. This will take some load off your hands. It’s a trick I’ve used for a decade and many I’ve mentioned it to like it as well. ---
**Author:** ![Qiskit](https://avatars.discourse-cdn.com/v4/letter/q/ecd19e/32.png) [@Qiskit](https://www.trainerroad.com/forum/u/Qiskit)\ **Post date:** [March 9, 2025, 11:47pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/5 "2025-03-09T23:47:43Z")
Chad: Thanks!! That seems like a GREAT idea and a practical solution to my issue. I will implement it. ---
**Author:** ![NigelTufnel11](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/nigeltufnel11/32/160164_2.png) [@NigelTufnel11](https://www.trainerroad.com/forum/u/NigelTufnel11)\ **Post date:** [March 10, 2025, 12:55am UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/6 "2025-03-10T00:55:06Z")
Moving your hands to different positions on the bars (hoods, tops, drops, or even sitting up) is a good general habit to develop. Also, can you expand on riding above the target wattage? Are you not on a trainer with ERG mode? I’m not sure what the TR logic is for adaptive training, but I think I’d be more inclined to do the workout ‘as prescribed’ and then just rate it easier, and then let the TR AT work it’s magic. Alternatively, you could look for something harder in the ‘Alternates’ section and do that, instead. ---
**Author:** ![Qiskit](https://avatars.discourse-cdn.com/v4/letter/q/ecd19e/32.png) [@Qiskit](https://www.trainerroad.com/forum/u/Qiskit)\ **Post date:** [March 10, 2025, 2:03am UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/7 "2025-03-10T02:03:56Z")
Nigel: You raise a good point!! I do have “Erg mode on”, and I also make sure that I always do the spin down Wahoo Kickr Core) before I start my ride. At this point, I’m leaving all the Settings as prescribed by TR’s Workout plan assigned to me. This is because I do not have a good understanding of all the parameters and expected outcomes. I’m waiting for my first round of planned workout to come to an end within two weeks and then when I do my next round, I suppose I’ll have to do the ramp test once again and that would give me a better idea about where I really stand. So at this point, I’m just trying to understand the system and not tinker around too much with it. ---
**Author:** ![James\_Sanderson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/james_sanderson/32/136600_2.png) [@James\_Sanderson](https://www.trainerroad.com/forum/u/James_Sanderson)\ **Post date:** [March 10, 2025, 6:35am UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/8 "2025-03-10T06:35:02Z")
You don’t have to do a ramp test, trainer road as AI FTP that will work out your FTP but can only be done every 30 days. ---
**Author:** ![Qiskit](https://avatars.discourse-cdn.com/v4/letter/q/ecd19e/32.png) [@Qiskit](https://www.trainerroad.com/forum/u/Qiskit)\ **Post date:** [March 10, 2025, 9:27am UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/9 "2025-03-10T09:27:22Z")
Thanks. Did not know about how/when Ramp Test works. Appreciate your educational response. ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [March 10, 2025, 10:25am UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/10 "2025-03-10T10:25:54Z")
If you have erg mode on, how are you “over performing” all of your workouts? If you’re supposed to be at 150 watts, erg mode will keep you at ~150 watts. It’s normal to fluctuate up or down a bit, but in general, ending a ride with that was scheduled for 50 TSS having 60 TSS doesn’t seem right if you’re doing everything as prescribed. Are you maybe extending the workout duration? ---
**Author:** ![FrankTuna](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/franktuna/32/135629_2.png) [@FrankTuna](https://www.trainerroad.com/forum/u/FrankTuna)\ **Post date:** [March 10, 2025, 11:24am UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/11 "2025-03-10T11:24:46Z")
> [@Pbase](#): > > If you have erg mode on, how are you “over performing” all of your workouts? Wonder if it’s a wattage floor issue? @Qiskit It might be worth checking out this link. It’s possible there’s a lower limit on your trainer so easier, lower power sections of you endurance workouts end up higher than intended. This will be less of an issue as you progress and probably isn’t too big of a concern if you’re recovering well now. [https://support.trainerroad.com/hc/en-us/articles/360023967111-Smart-Trainer-Wattage-Floor](https://support.trainerroad.com/hc/en-us/articles/360023967111-Smart-Trainer-Wattage-Floor) ---
**Author:** ![Qiskit](https://avatars.discourse-cdn.com/v4/letter/q/ecd19e/32.png) [@Qiskit](https://www.trainerroad.com/forum/u/Qiskit)\ **Post date:** [March 10, 2025, 2:34pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/12 "2025-03-10T14:34:25Z")
Pbase: I am not extending my workout but performing at a higher Cadence. I am trying my best to be light-footed to reduce reduce power but have a bit of difficulty below a certain limit (which is still over Interval’s Target Power). Otherwise I am strictly following the TR’s prescribed WO plan for me/myself and am operating in Erg=On mode and spinning non-stop for the duration. FYI: That was the reason I asked my other 2 questions 🙂 ---
**Author:** ![Qiskit](https://avatars.discourse-cdn.com/v4/letter/q/ecd19e/32.png) [@Qiskit](https://www.trainerroad.com/forum/u/Qiskit)\ **Post date:** [March 10, 2025, 2:45pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/13 "2025-03-10T14:45:45Z")
Frank: You do have a point there about “checking link” and possibly running “over limit.” I thought about it and called Wahoo. They checked it out and said that all was good. That is also one another reason that I aways spin-down at the start of each WO … just in case Wahoo/TR are off spin-balance. I spin up to 22-24 and then cruise until it is done. I’ll take your wise-word/counsel and hope that this is not an issue as I progress. Am not sure if TR’s AI model read your response :- 🤣 It “upwards adapted” me this morning. I hope it does not kill me now 🙂 😬 since I am still a relative novice at biking (2.5 years) and indoor biking (~ 1 month) 🙂 🖖 ---
**Author:** ![NigelTufnel11](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/nigeltufnel11/32/160164_2.png) [@NigelTufnel11](https://www.trainerroad.com/forum/u/NigelTufnel11)\ **Post date:** [March 10, 2025, 2:59pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/14 "2025-03-10T14:59:22Z")
I’m still confused as to how you’re going over the interval power target if you’re using ERG mode. In ERG mode the trainer should adjust to your changes in gearing and/or cadence by adjusting the trainer resistance and keep you at (or at least near) the power target. ---
**Author:** ![Qiskit](https://avatars.discourse-cdn.com/v4/letter/q/ecd19e/32.png) [@Qiskit](https://www.trainerroad.com/forum/u/Qiskit)\ **Post date:** [March 10, 2025, 4:46pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/15 "2025-03-10T16:46:28Z")
Good question. No idea. All that I know is that if I reduce my cadence to a very low level, then I go into a “spiral death” … and find it impossible to spin back up to 90 RPM. This is what happened when I did my first ramp test. I learned my lesson. ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [March 10, 2025, 6:15pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/16 "2025-03-10T18:15:36Z")
I think @FrankTuna is right, it’s the wattage floor ---
**Author:** ![Qiskit](https://avatars.discourse-cdn.com/v4/letter/q/ecd19e/32.png) [@Qiskit](https://www.trainerroad.com/forum/u/Qiskit)\ **Post date:** [March 10, 2025, 7:32pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/17 "2025-03-10T19:32:12Z")
Pbase: I just got of the phone with Wahoo and their (Training) support person said that it is ok to over the target power as long as you feel good/comfortable and are working toward my (training) goal. So, I’ll not worry too much about it for now. BTW, TR adjusted me up a bit earlier today. Will see what happens in my next TR ride. Thanks. ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [March 10, 2025, 8:03pm UTC](https://www.trainerroad.com/forum/t/seeking-advice-riding-upright-with-hands-off-hood-for-short-intervals-say-2-4-minutes/101556/18 "2025-03-10T20:03:23Z")
It’s not the being over target that we’re talking about. It’s that the trainer should not allow you to be when you’re in erg mode. Either way. Happy training!