If you don’t have a power meter, the app will prompt you during setup to enable Virtual Power, and then you’ll select which trainer you’re using from a list of supported options. They have a system that they call Virtual Power, which takes the resistance curve of your non-powered trainer and the input from your speed/cadence sensor, and gives a rough approximation of the wattage you’re putting down. If you don’t have a power meter, don’t worry. The plan helpfully marks where you left off to make picking back up easy. Don’t worry about losing your place in the plan, either. So plan to replace a workout with one when you feel strong somewhere in that window. Most plans do not incorporate an FTP test into the regimen, but you should be doing one every 4-6 weeks. The plans are designed to be about 8-weeks in length, and the workouts are intended to be done in order. The Sprint plan, for example, does not have the “Lord of the Rings: Extended Edition”-length workouts that the Full-Iron plan does. Each plan includes a low-, mid-, and high-volume option, corresponding roughly with 3, 4, and 6 workouts a week, with the length of the workout being somewhat dependent upon the distance you’re training for.
TRAINERROAD TRAINING PLANS FULL
The triathlon plans (from Sprints to Full Iron) are also fantastic, and include your swim and run workouts, too. Looking for long-haul, steady-state endurance improvement? The Century (Full) plan might be your ticket. Want to build power quickly? Try the 40k TT plan. With the FTP test under your belt, it’s time to select a training plan, which means finding one that suits your needs. Any way you choose, the magic begins after you enter your FTP and get working on a training plan. The 20-minute test is generally better suited to those who are already experienced time-trialists, or for those who are accustomed to the mental and physical pressures of holding wattage at the very limit of what they can produce sustainably. This gives a pretty good measure of what you can endure without having to do it all at once something most newcomers to the sport would have difficulty with. The 8-minute test is typically a little easier for novices to complete, as it is comprised of two all-out intervals, 8 minutes in length, separated by a 10-minute cool down. Otherwise, you have your choice of an 8- or 20-minute test to determine it. First, if you already know it, you can simply enter it into the application. TrainerRoad has three options for determining FTP. First, though, we have to conquer the dread beast known as an FTP Test. And that’s exactly what TrainerRoad focuses on. Training smart, by using FTP percentage targets, is the single fastest, most effective way to go from zero to hero on your bike split. Going out there and suffering nobly is for the birds. Of course FTP also has a profound impact on how you train, as well. Knowing your FTP allows you to understand when you’re pushing too hard-or not hard enough-on race day. For triathletes, the bike leg of a sprint might be done above FTP, since you don’t have to hold it for an hour, whereas your full-iron race day plan might be as low as 65-70% due to the length of the ride and the necessity to save your legs for the subsequent marathon. A higher FTP, the faster you go, but there’s a lot more to it than that. FTP is the average wattage you could produce during an all-out, hour-long effort, riding at your limit the entire time. In order to use the supplied plans, you have to know what your Functional Threshold Power is. If you don’t have a coach, having TrainerRoad might be a pretty close approximation. And yes, they have triathlon plans that incorporate structured swims and runs, too. They have put together a staggering array of structured workouts for a number of different disciplines, from a short 30-minute interval session to three-hour percentage-of-FTP endurance fests, and everything in-between. However, what Nate Pearson and his team of USAC coaches do with that data is magic.
TRAINERROAD TRAINING PLANS SOFTWARE
TrainerRoad is, at its heart, nothing more than a software application that reads ANT+ or Bluetooth SMART speed/cadence sensors, heart rate monitors, and your power meter, and displays it for you in a graph over time. All of those and more are perfectly legitimate excuses to get slow on the bike. Some live in cities where the nearest place to safely turn the pedals is an hour, or more, away. Some have split-shifts that force us to miss the morning AND evening rides. Some work hours well beyond a standard 40-hour workweek.
Even logging miles isn’t easy, especially for those who live in climates that have something called “snow.” Although there are plenty of us who miss rides due to any number of non-environmental factors. Let’s face it, getting faster on the bike is hard.
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