I understand that during the Trainerroad FTP tests, it will switch from ERG mode to slope mode before the main intervals. Historically, my pacing on FTP tests has been shitty and sometimes I am not quite at my desired cadence, which seems to have a big impact on my power and ability to sustain it.
I was thinking of doing my next FTP test in ERG mode, even if this means doing a custom workout. I do appreciate that this will potentially limit my test, I would never be able to go above a certain limit. However, I am pretty sure that with regular testing, the chance of making huge jumps is going to be small. I think I am at the stage where I have seen all my huge gains and my small FTP is only going to go up by around 5-8 watts every test, which is fine. If I can do even that small figure between now and next race season, I will be happy. That could mean another 30+ watts at the start of the season.
I am also aware that ERG mode will also not allow me to drop, so I may well fail to complete the workout. However, if there is absolutely no chance of hitting the power for the full length of the interval, I could adjust it down 5-10 watts and still take the average.
I personally don’t do it this way. Erg mode will prevent you from over cooking it early, but I think the test should reflect what you are capable of producing and to get practice at pacing yourself. In post analysis it is better to see if you fade or finish strong naturally. Additionally, there is something a little unnatural about erg mode with respect to the estimated speed. You can dial into 170w and ride 50km/h with the right gearing and cadence. This matters because because more wheel speed gives more inertia. I know for me personally that my cadence in erg mode is about 10 revolutions higher than in slope mode, so I don’t consider it an ideal predictor of my outdoor pace.
In my entirely non-expert opinion, if you leave it on Erg mode for the whole time, it’s not a true test of the “max” effort you can put out because at the end you should empty the tank to squeeze out an extra 1 or 2 watts on average. I suppose you could leave it on Erg mode until the last 2 or 3 minutes and then see if you can crank it up from there.
That being said, if you’ve done that many tests and know what your threshold is within 5 - 8 watts from your last test, how can pacing be that much of an issue. I mean, the power number is right there in front of you. Take your last test, add 5 watts. If you’re still with after 10 or 12 minutes, you try and bump that average up to 8. Gas it for the last 2 minutes or so. If it’s a cadence/resistance problem, play around with your resistance and gearing settings until you are at your desired cadence for your goal power output.
I prefer to know my threshold power outside, since I train and race outside.
If you train and race indoors in erg mode, definitely use erg mode.
If you train indoors race outdoors, your call, but it would be good to have an idea how much your trainer erg mode power differs from your outdoor power, so you can adjust.
As a sidenote… If you can’t pace your FTP test properly on your own, then there’s a good chance you don’t pace your races properly either, so the FTP test would therefore be representative, proportionally, of the power you should target in a given race.
I prefer to know my threshold power outside, since I train and race outside.
If you train and race indoors in erg mode, definitely use erg mode.
If you train indoors race outdoors, your call, but it would be good to have an idea how much your trainer erg mode power differs from your outdoor power, so you can adjust.
I agree, but it can be hard to find long, uninterrupted routes in some areas. Plus, I’d be weaving around like a drunk at the end of a true test to failure.
I have found that power in pursuit position on the trainer pretty well matches what I can do on the road in aero position. So I do all my hardest workouts and testing on the trainer.
I prefer to know my threshold power outside, since I train and race outside.
If you train and race indoors in erg mode, definitely use erg mode.
If you train indoors race outdoors, your call, but it would be good to have an idea how much your trainer erg mode power differs from your outdoor power, so you can adjust.
My indoor and outdoor power always differ, usually by about 15-20 watts, so I am aware of this and adjust accordingly. I tend to do most of my training indoors. From here on in, until around April, I will not take the tri bike outside and apart from rides on the road bike, all training is on the turbo.
I think I am just looking for a way to make the inevitable winter training a little easier to take in!
As a sidenote… If you can’t pace your FTP test properly on your own, then there’s a good chance you don’t pace your races properly either, so the FTP test would therefore be representative, proportionally, of the power you should target in a given race.
Indeed, although at the moment I am pretty much dedicated to Sprints and use the pain level as a gauge of effort. I find that works quite well! Next season I am moving up to Olympic and will work on this at that point.
I’m resurrecting this older thread 'cuz I’m confused about my experience doing a power test with TrainerRoad on a Wahoo Kickr. Throughout the test intervals, I felt like I was spun out … like if I could have had more resistance to keep my cadence more in my wheelhouse, I’d have produced a higher ftp in the end. I was pretty much spent at the end, but it seemed to be more from spinning at such an unnatural cadence than from putting power into the pedals.
Anyone have any thoughts on this? Their customer service folks (who are AMAZINGLY responsive) have suggested checking the firmware and such, but that’s not the issue.
I’m resurrecting this older thread 'cuz I’m confused about my experience doing a power test with TrainerRoad on a Wahoo Kickr. Throughout the test intervals, I felt like I was spun out … like if I could have had more resistance to keep my cadence more in my wheelhouse, I’d have produced a higher ftp in the end. I was pretty much spent at the end, but it seemed to be more from spinning at such an unnatural cadence than from putting power into the pedals.
Anyone have any thoughts on this? Their customer service folks (who are AMAZINGLY responsive) have suggested checking the firmware and such, but that’s not the issue.
Sounds like you just needed to shift into a taller gear. Was there some reason you didn’t? I’m assuming that you weren’t trying to do the test in erg mode.
Inwas in 53x11 … Nowhere else to go. I just got a response from customer service indicating that something is set to level 3 and I might need to experiment with that level and re-test. Like I want to have to re-test.
Inwas in 53x11 … Nowhere else to go. I just got a response from customer service indicating that something is set to level 3 and I might need to experiment with that level and re-test. Like I want to have to re-test.
Post a link to the workout… so we can see what it looks like.
Inwas in 53x11 … Nowhere else to go. I just got a response from customer service indicating that something is set to level 3 and I might need to experiment with that level and re-test. Like I want to have to re-test.
One of the most disheartening things in this sport is to do an FTP test only to find out that test was useless for whatever reason and you have to do it again
Inwas in 53x11 … Nowhere else to go. I just got a response from customer service indicating that something is set to level 3 and I might need to experiment with that level and re-test. Like I want to have to re-test.
One of the most disheartening things in this sport is to do an FTP test only to find out that test was useless for whatever reason and you have to do it again
That is so true. I had an issue with sensor drop out then I accidentally deleted one so I didn’t get good numbers till my 3rd brutal test. Dot your I’s and cross your T’s when you are setting everything up.
I’m resurrecting this older thread 'cuz I’m confused about my experience doing a power test with TrainerRoad on a Wahoo Kickr. Throughout the test intervals, I felt like I was spun out … like if I could have had more resistance to keep my cadence more in my wheelhouse, I’d have produced a higher ftp in the end. I was pretty much spent at the end, but it seemed to be more from spinning at such an unnatural cadence than from putting power into the pedals.
Anyone have any thoughts on this? Their customer service folks (who are AMAZINGLY responsive) have suggested checking the firmware and such, but that’s not the issue.
Sounds like you were in ERG mode which will keep your wattage in a specific range no matter what gear your in and how fast you’re spinning. You could have been in 53-25 and had the same experience. During an FTP test, TR should have switched the trainer to slope mode or what wahoo calls level.
