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I’ve got a kickr core which ive had for a year or two. I use it with Rouvy to just ride virtual real routes
Rouvy now has training plans linked to videos
Tonight I started a 6 week plan that started with increasing efforts repeated x 4
So I started as usual and when the next block (increase in power started ) I changed to a harder gear. After a while I realised that perhaps you shouldn’t change gear?
So I then tried the remaining 3 intervals in the same gear and the trainer did appear to increase the resistance.
Trouble was I would end up with a cadence of around 115rpm and only producing 115 watts with my heart rate being very low zone 2. The tiniest change in rpm sent the power dropping completely taking about a minute to recover.
Apparently it’s based on an FTP of 175. Does that effect anything?
where am I going wrong ?
Thanks
If you've not already I'd try calibrating your trainer, I don't have a kickr but I'm guessing there's a wahoo app of some sort. Fixed a similar problem with my jet-black. It sounds like you have erg mode turned on if it is changing power.
Edit. Just ready that it's an FTP of 175. That seems low. Were you hitting the power targets that it was asking for?
Your trainer is likely using ERG mode for training intervals. If you've not used it before then it can certainly catch you out. Find a comfortable midrange gear - about 70-80 rpm + and stick to it. It might take a few revolutions for the resistance to increase but don't be tempted, just wait for it to kick in.
If you want to get a feel for it, you could do worse than to sign up for a free trial of Systm (aka Sufferfest / Wahoo), and try some of their workouts in ERG mode. Then try in slope mode.
I'm mainly suggesting Systm as it's what I use, and what I'm familiar with. It'll clearly tell you if you're hitting your cadence and power targets, which will help you "calibrate" yourself.
And speaking of calibration - just in case, download the Wahoo app, connect it to the trainer and spin calibrate your Kickr. It probably won't make much difference, but it's never a bad idea.
Training plans usually use ERG mode, IE, gear is factored out by trainer delivering appropriate resistance. However! It's useful to have the training calibrated around your FTP, because if the FTP is low, everything will likely feel too easy or wonky. Have you done a ramp test?
If not: Rouvy should have some kind of ramp test in it. Do one - or a mini one, they are both boring and painful - to get a current FTP. Use that to let the trainer calculate erg resistance off. Work through your training programme.
(You didn't make a mistake, all training apps and hardware explain this dreadfully. Starting with a FTP test of some kind is not the ideal beginning, but it will help match the progression of the training programmes to your own output.)
Assuming it's running in erg mode, if you spin up to bonkers rpm, it'll set the resistance while at that rpm.
You're better off maintaining a consistent rpm, especially as an interval starts or ends
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Whereabouts in your gear range are you using? Most trainers like to be in small front ring and mid cassette for good erg control. Big ring & churning will give you more choppy erg control.
Yeah, and don't change gear. Let the erg sort it out.
There a couple of FTP tests in the training menu. Once FTP has been established, Rouvy will adjust your power targets to suit as they are a percentage of your FTP.
Thanks for all the advice everyone.
Helpfully ride #2 of the 6 week Rouvy programme I’ve chosen to do was an FTP test
I started not being too eager and weirdly easing off a little it does reach the power and cadence, I was almost trying too hard previously.
I put the FTP up to 200, which did help with the spinning bits of the FTP test, but I couldn’t hold the power required for 10mins (not fit these days with knackered hips)
I used small ring at the front and middle ish rear to try and keep chain line. This combo definitely helped the trainer with power smoothing
I was disappointed with Rouvy though. It didn’t tell me my new FTP after and it didn’t adjust it automatically
Ok..so for TRAINING you’ll want to keep it in the same gear (as has been said - small ring, mid cassette) and teh turbo will adjust resistance to maintain teh wattage required..
For the 20 min FTP test, i’s like a ‘free ride’ and you’ll need to use gears (like a normal bike).but for the ramp FTP test, stay in one gear..
It might sound complicated, but you’ll get it.
One think i’ve noticed is that ‘fancier’ turbo trainers will ‘get to’ the required wattage/resistance much faster than cheaper ones.
DrP
What was the test format, ramp or 20 minute effort?