I use TrainerRoad with a Wahoo Kickr Move and Zwift Cog. For power measurements, I use the Favero Assioma Duo.
I did my ramp test for my first training block yesterday and with higher power demands it works really well. However, during cooldown, and also during recovery periods from what I gathered for my first few weeks of workouts, the target power is quite low. So low that it feels like I am not applying any power at all and it just feels like my legs are spinning freely.
I have read the articles about wattage floors of trainers and a possible solution is to use an easier gear. Since that is not an option with the Zwift Cog, I was wondering if there are any other tips I can use to not just feel like spinning without resistance during recovery periods. Lowering the cadence works to some extend but then the spins start to feel super jagged since I mostly still can get a smooth resistance applied with the lower cadence.
What wattage target are your recoveries at? The Kickr Move has the same flywheel as the Kickr V6 that I use, and I can ride that trainer with chainring sizes ranging from 38t to 54t with the Swift Cog and I’ve never hit a wattage floor in ERG mode. I’ve ridden wattages down to 70 watts during cooldowns with no issues. However, it is worth mentioning that you will feel like you’re spinning your legs with no resistance. 70 watts for me is literally so low that it’s hard to not spin too fast, but the trainer adjust resistance in relation to cadence. If you’re at 90 rpm when doing 80 watts, the resistance will be comically low to achieve the wattage target. If your power meter is reading the correct wattage, you’re doing the correct wattage, regardless of how easy it feels.
Yes I’m on a road bike (Orbea Orca) with I think 34x50 chainrings at the front. I use the smaller one for now, as it was recommended by all the setup guides.
My traget recovery power is 55W… Just starting out with an FTP ramp test result of 130.
Thanks for the tips on the wattage adjustment… so basically go with it and if it feels to weird maybe try reducing the cadence? Or just keep that at 90 as much as possible?
Yeah, I’d bet that you’re hitting the erg mode wattage floor. That will change soon as your FTP increases. I’d normally recommend you turn off erg and just ride those recoveries to feel, but since you’re on the Cog, I don’t think you can do that unless you’re doing your workouts in Zwift, right?
I am doing them in Zwift so that would be an option… just make it feel as easy as possible?
So I just did my first workout and what kinda helped was dropping the cadence from 90 to say 85 or even towards 80. Would that be an option for the recovery periods as well or would that not be advisable? Dropping the cadence still does not feel super great but bette than just free spinning all the time.
Otherwise I try to switch the mode in Zwift and ride the recovery periods by feel.
I never use erg, so I’m not the person to answer these, but just wanted to say I wouldn’t worry too much about it. You’ll get stronger fast and this will become a non-issue. Ride on!
The app shows the power you’re outputting. What power is the app showing? If it’s showing 55W, then you’re generating 55W. It just might seem very/too easy. If it’s not showing 55W at the cadence you’re using, then try the big ring, or use a higher cadence. 90rpm is good.
You can if you control the resistance of the trainer via your head unit.
I have a Zwift cog and no longer use ERG mode for TR. I control all my resistance via my garmin 1040 and the resistance levels. The jumps are much larger than a cassette but they still work fine. Just have to manage my cadence appropriately. Can get a little annoying when long targets are right in between two resistance levels, but manageable.
Thank you all for your replies. I found it is manageable with a bit lower cadence during recovery but steadily creating adequate power is harder because of the likelihood of free spinning. I will also try and play around with not using ERG mode..
The way things are going this will hopefully not be an issue anymore soonish.