Trainers need ERG brakes

[mrtopher1980]

@mcneese.chad

As Power13 correctly mentions, training can and should differ from outside in some ways to our benefit. It’s all part of having a range of tools and making the most of them.

Very much this, actually one of the reasons I often choose to ride inside is I just want to sit down and pedal for an hour… non stop Sure outside over say a 30 second period you might have a 300 watt avg but its because you went 600 up hill and 0 down, two different things entirely. If I’m inside my goals and expectations are different. Being forced to stop pedaling isn’t what I’m looking for, but i’ve adapted.

[foldingbikebass]

Presumably the effect is magnified for using the big ring paired with a relatively low(er) resistance setting? So the effect would potentially be lessened with a small ring/higher resistance/lower inertia approach?

Can I ask why big ring short VO2 max intervals are the preference @mcneese.chad? Do you find this an aid to leg speed or some other training reason? No angle, just interested by the difference in people’s preferences for high inertia vs low inertia for particular types of interval.

I personally find high inertia intervals harder in most cases, but this may just be learned behaviour as my trainer is much louder that way!

[mcneese.chad]

@foldingbikebass

Can I ask why big ring short VO2 max intervals are the preference @mcneese.chad?

• I don’t use the big ring for the actual intervals.
  • As a rule, I use the small ring for all my regular ERG use. I swap to the big ring for my standing efforts and when I want to do a low cadence effort even while seated.

I think you misread my quote above, partly because of context and some implied info by me. I will add some info for clarity:

@mcneese.chad

• I actually do that at times now. I can swap to the big ring [at the start of the recovery interval] which immediately drops my cadence about 30 rpm in all cases. But even with that, it doesn’t change the functional flywheel speed [at the end of the work interval] so the load is still low until the flywheel slows.

• Expanding, as above I do my actual work intervals in the small ring. I sometimes will shift immediately to the big ring once I hit the recovery interval, as one hack to handle the runaway flywheel.

@foldingbikebass

No angle, just interested by the difference in people’s preferences for high inertia vs low inertia for particular types of interval.

• Some people use the big ring because they prefer that particular “road feel” on the trainer. It can stem from their experience and history outside and other factors. It’s a personal choice but not one I employ.

• In the cases where people use the big ring overall (and these intervals), they have even more issues with that excess flywheel speed from the work intervals as they transition to the recovery interval. Again, it’s not my specific issue but one that others have.

@foldingbikebass

I personally find high inertia intervals harder in most cases, but this may just be learned behaviour as my trainer is much louder that way!

• And I know many here who have the exact opposite impression and preference. There are plenty of big ringers here as there are small ones too.

[svens]

Yeah, it is quite useful for steady workouts that have 10-20sec bursts – usually prescribed 150-200% of FTP is too low and boring, with brakes can push it to 300-400%.

But longer the burst is, the harder brake modulating becomes. For 30sec bursts it is already too hard for me.

[craigmanning]

God I love the internet.

[Power13]

@timon

You said it’s impacting your training and recovery

I absolutely did not say this…

Yes, as it stands, not having resistance to pedal back against would impede my recovery from that interval. Nowhere did I say I have not taken steps to remedy that issue or that the issue was “holding [my] training back.”

Moreover, you just kinda skipped right past the more relevant point in my post, so…I’ll just excuse myself from any additional response.

[foldingbikebass]

@mcneese.chad

I actually do that at times now. I can swap to the big ring [at the start of the recovery interval] which immediately drops my cadence about 30 rpm in all cases. But even with that, it doesn’t change the functional flywheel speed [at the end of the work interval] so the load is still low until the flywheel slows.

Sorry, had missed this. Apologies for skim-reading too fast!

[Monkeyevil]

I also find it semi annoying, but no resistance on the pedals is a good time to practice proper pedal form for me. So it’s annoying, but I try and make it useful.

[Lydiagould]

Agreed

[HLaB]

+100%, That sudden drop off has caused me a slight injury a few times.

[skeltoneric22]

Yep I do it for sprinting in Zwift and for short burts like @svens described. I have a Stages SB20 and oh man I do love the thing and its big ole cheese wheel but doing V02 intervals the drop offs are terrible. It is a huge downside to a heavy flywheel. Its great for everything else though.

[FergalK]

so does my Stages SB20 - for 30 sec sprints I don’t bother changing gears - just squeeze the brakes

[FergalK]

I think it’s been mentioned in similar threads many times before but ERG mode simply does not suit short high intensity efforts, I guess it should, but for several technical/hardware reasons, it won’t give you what you need/won’t respond at the sped you desire.
Resistance/RES mode (where you manually select the gears/resistance) eliminates a lot of ERG shortcomings.

[Anonuem]

Agreed. As a workaround I just slow down 1-2 seconds before the interval ends.