On the basis my psychology is "if I don'train, I'll be shit" (I'm racing MTB next Sunday) 'spoon, I re-read this, it may be a helpful reminder as it was for me:
http://support.trainerroad.com/hc/en-us/articles/201891484-Recovery
and
http://support.trainerroad.com/hc/en-us/articles/201954934-Workout-Bailouts
I'm going to stick to my plan leave TR alone until 1st September now and enjoy my holiday. Its worth reminding myself I've been TR-ing or racing back to back since February, with Jan backwards to December having chest infections.
Having said that, I'm going to perform the 8 min tests on the basis of the 2 x 8 being TT interval training albeit at a 10% reduced effort rather than an FTP test. This would put me just over my March FTP, so I should be able to maintain it. If not - I am indeed very tired. If I can I'll re-do an FTP test 1st September after my hols at my prior (March) FTP with a view to it being reset more appropriately to reflect the status quo.
Wise words. A bit of time off can do a lot of good.
Ended up taking most of last week off. Just felt tired and utterly demotivated after the weekend so decided to take a couple days off the bike. Then picked up a stomach bug from from the kids that wiped me out for another couple of days. Felt a lot more enthused starting up again though. Even starting to feel some love for turbo sessions again!
A bit of time off can do a lot of good.
Worked for me! (I don't recommend the methodology though).
Kryton, may I suggest setting same goals that [b]aren't[/b] focused so rigorously around numbers and compliance with TR sessions? TR is a nice guide and provides some structure, but it doesn't KNOW about your other life commitments, illness, racing etc...
I love numbers, am highly analytical and analyse data all day long as part of my day job. But when it comes to working with [u]individuals[/u], as opposed to populations, the variability from day-to-day is enough to make me use the numbers as a guide not a prescription. TR training as opposed to coaching can't make the distinction. Strava Fitness and Freshness can be of some help.
Don't be obsessed with power, FTP, and testing. For longer events, concentrate on your HR but know your threshold levels. Sunday saw my average HR at 160 bpm, that is just below Zone 4 and is where I would want it to be. Threshold HR is 178 bpm and I maintained that on the climbs.
Cheers Kryton, that 2nd links a good read, for the most part I know I'm rubbish in the mornings, even on the commute I'm 5-10% slower for the same RPE (and it usually come in the form of a wall rather than the usual ramp of discomfort), so that's some useful pointers on how to make the session useful if it's the only option.
Another quick question, I've signed up for one of the STRAVA training programs which includes a mix of interval sessions and "just go out and ride your bike focusing on X, Y or Z".
One of the interval sessions is 4x8min which trainerroad has a few sessions in the workout library around 95-98% of FTP, but on rainy days or when there's no time for 90-120min on the road I've been doing 2x20min as a replacement, and some of these are as high as 102% of FTP (i.e. they're all out FTP tests rather than training). But the odd thing is I've been fairly consistently matching or adding to my FTP each week (there's always one day I end up doing it), so it's not feeling like it's too much.
Is it a case of "if it feels good, do it" as it's not impacting on other rides/sessions or should I be doing these intervals at a lower intensity?
thisisnotaspoon. For those days where you're substituting trainerRoad for an actual ride try taking a look at 'colosseum' or 'baxter' they are both 90 minutes long and have a lot of effort changes in them so feel quite like a road ride. By default they are lower in the FTP range than you might want but bump them up using the percentage buttons and they can be as hard as you need them to be.
I'm currently following one of the trainerRoad programmes but when I was taking a more freeform approach I used to do colosseum at least once a week. I would bump it up so that the peaks were just above the FTP line, around 120%.
I'll have a look at those workouts too.
I looked at the Trainerroad plans and opted for the STRAVA ones instead, mostly because they're written from an assumption you're doing it on the road, so it's easier to swap in/out sessions on the turbo rather than having to miss specific sessions as the weather was nice so you just went for a ride instead.
Anyone used the CX plans with any success?
Thinking of giving it a go now the days are drawing in?
Thought those interested in power numbers might like to check out Dumoulin's from the Vuelta...
http://www.cyclingnews.com/news/dumoulin-releases-vuelta-a-espana-power-data/
Over 500 watts for 6 minutes 😯
Struggling to make that transition back to hard turbo work here now the long evenings are drawing to a close. May need to refresh my turbo cave, it's become a bit of a dump for bike kit over the summer. Feel a show me your turbo cave thread coming up 🙂
Back on it tonight with the 8 minute test ahead of a sweet spot plan, pleased to see a decrease of only 1 watt from when I left off back in April-ish...yeah I've been training outdoors etc. but had expected a drop off on the turbo as I've only really used it for warm ups and recovery.
Interesting my LTHR had dropped by over 10 bpm, ignoring a couple off for age and maybe a little for more for natural variations I'm taking this as a sign of improved efficiency?!
so, I'm back on the bike, 14 weeks post leg break, couple of 40 minute turbo sessions last week, bailed rubber glove before the test (should have turned FTP down) was too hot as well,
couple of sub 40 minute loops in the last couple of days
303W FTP pre accident (Powertap) now 247W (Stages)
work to be done
That's far from a catastrophic drop all things considered!
Kudos for getting back on again, especially this time of year.
depends what my W/Kg is though now 😆
couple of months of base i think, get some miles in the legs
Having a bit of a break here before knuckling down to a winter program. Been struggling with hard stuff on the turbo so thought it was time to get that turbo head back on by trying an old favourite, Starr King (3x15), but whacked down to 90%. Still struggled a bit with the sweaty unpleasantness of it all despite two big 18" fans on full whack but at least it's done, will hopefully only get better 🙂
Also started on episode 1 of series 1 of 24 on netflix. 7 days and 22 hours to go, that should get me through a winter of turbo 😉
So what's your winter turbo plans? And what entertainment have you got lined up?
Last night was my first turbo session of the season, thought I'd break myself in gently 🙄 so did "South Twin - 1" partly as it was my turn to make tea so didn't want too long a session.
Stayed at my last FTP which I have to say wasn't [i]too[/i] bad. I plan to embark on a full set of Training Plans (Base, Build and Specialty) for the winter starting in about ten days so will spend the next few days building things up, maybe with a dry(?) run on the FTP test.
I think im on the path of recovery from my virus, if so then next week I start Sweet Spot base, within which sessions will be replaced with outside rides if possible and always include a Sunday Club ride - i too want to get a good base this year.
Then a build plan from December to Feb - probably short power build -, and then XC Olympic until May.
and then XC Olympic until May
Rio doesn't start till August 😉
Good to hear virus is out the way.
30 minutes on Zwift, followed by Carson 30 this lunchtime
the trainer road session seemed to go quicker, seem to have a mental block at the moment, i get into a session and I'm watching the clocks, the timer, the count down,
borrowed a Bionaire floor fan as well, only had it on the 1st setting, shifts some air!
[img] 
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And what entertainment have you got lined up?
its easier for me to turbo in the kitchen, but there is no TV, don't know wether to go down the bluetooth speaker road, or bluetooth headphones as the volume on my Macbook is too quiet
I'm going to give trainer road a crack - I've been slack, then on holiday, then crazy busy at work, and am now trying to race cross with minimal fitness, meaning weekends are out and all training needs to be inside on the turbo.
Which bluetooth speed and cadence sensor do people recommend to use the virtual power meter thing? Or are they all much of a muchness?
seem to have a mental block at the moment, i get into a session and I'm watching the clocks, the timer, the count down,
Much the same here. Time seems to pass sooooo much slower than when outdoors at the moment.
borrowed a Bionaire floor fan as well, only had it on the 1st setting, shifts some air!
I have two of those running on their highest setting!
I have two of those running on their highest setting!
good fans! had to get a rubber based mat for it, as it was snaking backwards constantly
BCBR on 4th July 2016 is the goal for next year so I'm currently taking it very easy and haven't touched the trainer in about a month.
Starting with Sweetspots in November then short power build then XCM. Got planned in two one week training camps which will hopefully take place after the sweetspots and then after the power build (although I doubt it'll be quite that neat). 30 weeks out puts me at Dec 6th start. I did contemplate doing both General and short build to make it 38 weeks of training but that puts me starting Sweetspot next week and I'm not sure I'm quite ready for it just yet.
In terms of entertainment/disctraction not sure yet. Last year managed just listening to music so hoping that'll still work this year.
I've the Garmin combined speed/cadence sensor - GSC-10? - it's ANT+ so I needed an ANT+ dongle to link up the iPad.
There's info about what you need for any particular computer/tablet setup on the TrainerRoad site plus a list of the turbo trainers that they've generated power files for Virtual Power.
Good to hear virus is out the way.
Well im still sweaty, coughing and with headaches but slightly less than yesterday which is giving me hope...
Hope it clears quickly. Snotty nose season in full force here for my kids so it's only a matter of time before I come down with something. Also waiting on a date for the snip so that'll be an enforced bike break too 😕
@ dirtyrider
Have you kicked off your latest sessions at the lower (247w) FTP, left it high or started again somewhere in the middle?
Started it back up this evening - bit tired for a ftp test so did grassy ridge on the cx plan. Not too bad all in all - used the ipad app for the first time which was pretty good for the actual program, but I couldn't see how to minimise it and watch something else.
Does anyone have any tips for reducing turbo sound / vibration? I have it in my attic sitting on two carpet off-cuts and it is reverberating throughout the house. Was wondering if a rubber turbo mat would have better sound insulation.
Garry, I didn't think that was an option with the iPad app.
Getting back into it now. A couple of Galena (fairly basic 3x20 sweetspot) done. But... rather annoyingly picked up a couple of saddle sores. I'm usually meticulous about cleanliness down there and apply loads of sudocreme at the merest hint of soreness. However a weekend away riding with mates, including about 5 hours in a soaking wet pair of shorts riding around Penachno, some generally pretty poor campsite hygiene, and there they are 🙁 Thread useless without photos? 😉
Had a go at the 8 minute FTP test yesterday - my legs are still sore today.
I was quite surprised with my result at 168 FTP. When I had a proper lactate test with a coach in February I was at 320 and I feel stronger now.
I think I have listed the wrong trainer, on TR it is down as a Elite Crono Fluid elastogel and in actual fact my trainer is actually a Elite SuperCrono Power Fluid Elasto Gel.
Does anyone no if you can change the powercurve post testing? I really don't want to do another test for at least 4 weeks!
I think the resistance on the Power Fluid is a lot higher than the standard Fluid ones, so that would give a much lower wheel speed for a given power, and a lower virtual power reading. This seems to support that...
[img] 
[/img]
You can change the power curve and your value for FTP (Profile tab) whenever you like.
Thanks for the info - just as I suspected.
I was just hoping I would be able to edit yesterdays workout to give some meaningful data to benchmark all further training.
Looks like a re-test may be on the cards.
You possibly could do. You'd know the avg wheel speed for your 8 min efforts. If you can find the right setting for your trainer and work out what power that wheel speed equates to, then assuming a fairly constant effort, you could estimate the avg power. Virtual power is a PITA though, it's why I use a proper PM.
Might just be easier to re-test 🙂
email trainerroad. their support is pretty good. I had a problem with a workout and they fixed it from their end.
Email sent.
Any idea where I can find the power curve?
Does anyone have any tips for reducing turbo sound / vibration? I have it in my attic sitting on two carpet off-cuts and it is reverberating throughout the house. Was wondering if a rubber turbo mat would have better sound insulation.
i used to use a rubber weight lifting mat - better value than a branded turbo specific version
http://www.floormats.co.uk/rubber-gym-flooring-mat
Carson yesterday for me
If you go to their web site and log in you'll get a "Chat" box where you can IM them directly - assuming it's in their office hours. They were on the ball yesterday afternoon - I accidentally clicked it and got a response in about 30 seconds!
They do seem pretty good in responding to requests in general.
Workout changed, FTP and LTHR both updated. What good customer service!
Ericsson today, seemed harder than Carson,
tried 15s all out after the session, the Elite Turbo Muin, seemed a bit like riding through treacle
Interesting, what do you think of the direct drive style of turbo? Quite fancy one, even if it would mean the end of my powertap.
direct drive is perfect, takes 30 seconds to switch over, my main reason for switching was that i got rid of the powertap
Tinker tonight. Struggled with the last effort, mainly due to the short recovery periods of 50 seconds. Getting ready to start a Sweet Base training plan next week.
I did Tinker last night Whitestone - was hanging on during the las interval, found it really tough.
Tinker looks quite hard!
dirtyrider, if my powertap ever dies I'll be getting a dd turbo... the bloody thing just keeps on going though!
Have you kicked off your latest sessions at the lower (247w) FTP, left it high or started again somewhere in the middle?
sorry missed this,
I've put it down to 260W i guess I'm around there somewhere, i did 244W outdoors for 60 minutes last week, 260W is a decent guess, without doing a test again, I've certainly not struggled (apart from a concentration issue) with the 3 sessions i did last week (Sweetspot stuff) whereas there was no way i could have done rubber glove at 330W for 20 minutes
would have been daft not to reduce it, was 14+ weeks since i turned a pedal, plus the addition of some metalwork in my leg, at a guess 240-260W is probably where I'm at as a genetic base maybe
heres my power curve from Strava, dark lower line is everything after my injury, lighter from earlier in the year,
the drop of has almost followed a similar pattern throughout the curve,
[URL= http://i1272.photobucket.com/albums/y394/dansipods2/Screen%20Shot%202015-10-17%20at%2009.36.10_zpsvll2wvyd.pn g" target="_blank">
http://i1272.photobucket.com/albums/y394/dansipods2/Screen%20Shot%202015-10-17%20at%2009.36.10_zpsvll2wvyd.pn g"/> [/IMG][/URL]
Thanks.
The reason I asked is that I'm hoping to start winter with Sweet Spot on Tuesday after a 4 week layoff due to these virus's. My ego doesnt want to reduce my FTP, but I should follow the rules and complete the FTP test and Tuesday and start my SS/Build/Special as I build toward starting competitve in March.
I guess not doing so is just knackering my body into resignation with practically no gain.
I'm still a bit Chesty and am attempting a 4hr social mtb tomorrow hopefully it won't comprimise my plan as I'm already a week late.
I'm relatively new to all of this - aside from about 5 goes on a dumb trainer about 15 years ago, I've only been turboing for a few weeks.
I decided that the best chance of being able to 'enjoy' (at least tolerate) it would be if I had some data-gubbins to stare at, so went for a Tacx Vortex Smart. I got it from Rose Bikes for about £220. For those who don't know, this is kind of an entry point into the world of electronic trainers, i.e. those that can transmit power data, but also electrically control the power output (so you or your software tells the trainer a target power, and the trainer controls the resistance to hit the target power regardless of cadence, gear selection etc.).
It's good, though not perfect. Which is kind of the point of this post: if anyone is considering getting one and wants to know more about how it works in practice, please drop me a line (posting here will do) and I'll answer questions / write a detailed review!
Kryton, same old story. If you aren't well you need to rest and chill out. If you are well after a layoff then it the same as any other time- regular FTP testing is key
Dumb newbie question, and playing catch up. I thought FTP was power over an hour? If I read some of the above posts people are referring to 20minute power?
Useful to see the strava power curve, mine is similar (after 5 whole rides!) I was quite surprised there isn't more difference between 'times' and the power on my chart.
It is hour power. People commonly use 95% of 20 min power as an approximation. More manageable as a regular test than a full hour effort.
It's bloody hard and takes a lot out of your to ride your true maximum 60 minute power. 20 minutes (or 2x8) is used to estimate your 60 min power usually as it is a more feasible and repeatable. There were some good links earlier in the thread- I'll try and find them. At the end of the day you are trying to quantify "fitness". Your 60 minute max power (FTP) is just an accepted metric of "fitness"
There are a few reasons why estimating FTP from shorter efforts is useful. Plenty of books / resources will explain why, but here's a short version:
1. For relatively untrained people, the definition of FTP as "most you can sustain for an hour" isn't actually terribly useful, compared with something more akin to a "most that you can sustain for a decent length of time, i.e. not loading up your muscles because you're over the threshold". So estimating an FTP from a shorter effort is better in this context, since the training plan is very unlikely to sustain high intensity for anything like an hour.
2. Burying yourself for an hour doing giving absolutely everything is quite a big deal. It's not actually that easy to do (e.g. newbies will not know how hard to push for the first 20 minutes), so it would take quite a few goes to get an accurate measure.
3. Doing it properly will take a lot out of you, and interfere with training.
So instead, the tendency is to use 8 minute or 20 minute tests, and apply a scaling factor to account for the fact that most people can sustain a higher output for 8 (or 20) minutes than they can for an hour.
HTH..
FTP is your predicted average output for an hour but the test recognises that you might not want to actually do that so there's a 20 minute version and an 8 minute version. The average power for these tests is then adjusted to get your FTP.
Phew. Completed Carter last night as my way of easing back in - 45 mins of z2/3. No coughing fits and actually felt quite good after.
I'll do it again Thursday, hope to complete the easy Club ride (50/60k) on Saturday and perhaps start Sweet Spot next week.
Still got a touch of cough, / bronchial irration/phlegm though, so it needs to clear by Friday for that plan to work!
Nice work. Good to hear it's clearing up. When you due to be racing next? Still doing brass monkeys? I've signed up for the first two rounds at 2hrs. I suspect it'll be a very painful reminder of how hard xc racing is!
A few more go's on Galena here. Quite like it as a getting back into it session. Steady, not too long, but still a good 100 TSS.
Was due to start Sweet Spot mid volume last night (the 8 minute FTP test was the first session!) but I've a strained Achilles tendon so need to let that sort itself out. Hopefully by next week I'll be good to go.
When you due to be racing next? Still doing brass monkeys?
Yes - although I accidentally agreed to a Welsh Weekend away on the 15th Nov so December will be the first one.
These aren't target events* for me just fun / training so I'm still not sure whether to go 2 or 4hr - the latter is my thought to extend the event into hard-paced endurance training as I really need distance on the bike this winter.
*Until the red mist descends, obvs. 😀
Until the red mist descends, obvs.
Absolutely! If you've pinned on a number then it's always full gas 🙂
Had my first go on TrainerRoad last night. I haven't done the FTP test yet so left FTP at the default 200 and did mount road at 90% (still tired from cx on Sunday. Overall really impressed. Minor niggle that you can't do the 'along the bottom' display on an ipad so i had the ipad on one side and the laptop with the replay of sundays UCI cross race on the other. Also I couldnt get my HR monitor to connect and couldnt find a button to get it to look for it, seemed it found the speed and cadence thing and then stopped looking for HR.
How brutal is the 8 min FTP test? I've got club training tomorrow, racing sunday and my knee is giving me a bit of jip, wondering if i should leave it till next week when I have more time or man up and do it tonight? If I leave it is the default 200 low or fairly average. I'm not that powerful anyway, think climber over sprinter.
Also I couldnt get my HR monitor to connect and couldnt find a button to get it to look for it, seemed it found the speed and cadence thing and then stopped looking for HR.
This ANT+ with the dongle or bluetooth?
How brutal is the 8 min FTP test?
Ride as hard as you possibly can for 8 minutes, twice. It's sick bucket stuff but it's not that fatiguing. Best to do it when you're relatively fresh though.
The 8min FTP test is as brutal as you want it to be! By default it will be set to about 10% over and above your current FTP (or 200) but you can of course push harder if you so wish but you should aim to be consistent both throughout the course of each interval and between intervals. So try not to ride one interval at 280W and the other at 240W for example. It takes a couple of tries to get used to the test so the improvements you see the second time you do the test can be as much about this as actual fitness.
TrainerRoad's recommendation is that you have a day of rest (at least) before doing the test. Worth noting what you do, eat, etc. during the day so next time you do it you can be consistent. Ideally everything in your set up should be the same.
It takes a couple of tries to get used to the test so the improvements you see the second time you do the test can be as much about this as actual fitness.
I'd say that's where a lot of people early gains come from, you get better at testing
My first test I improved from the base 200 to 218 (9%), on the second I went from 218 to 226 (3.5%).
Even though I've not been using TR over the summer when I was out in Majorca one of our group had a power meter (Stages) and on a long climb it gave an average power for him of 230W, I was keeping up with him (lost about 50 metres in 9.5Km). Strava's estimated power for me on that segment was also 230W.
If we assume that I've kept my fitness over the summer then having three independent values all very close gives me reasonable confidence in the figures that TR use for VirtualPower.
@mrblobby - bluetooth. Checked HRM was working with strava on phone, but it wouldn't connect with trainer-road.
If you need a day or two of rest before the test I'll wait till next week and just potter along at the default 200 till them. might have a go this evening just to get a feel for what its like.
@mrblobby - bluetooth. Checked HRM was working with strava on phone, but it wouldn't connect with trainer-road.
was it still connected to strava? I found I sometimes had to kill strava to get trainerroad app to recognise bluetooth devices correctly.
Ah maybe, yes I'll give that a go later
No need to have Strava running whilst using TR - you can sync the two automatically once you've completed the workout.
Even though I've not been using TR over the summer when I was out in Majorca one of our group had a power meter (Stages) and on a long climb it gave an average power for him of 230W, I was keeping up with him (lost about 50 metres in 9.5Km). Strava's estimated power for me on that segment was also 230W.
Strava estimated power is likely way off still. You have to factor in the difference in weight between you and the other guy, plus gaining those extra 50m costs a lot of Watts even though it looks like a small gap...
If we assume that I've kept my fitness over the summer then having three independent values all very close gives me reasonable confidence in the figures that TR use for VirtualPower.
As is said all through the thread, TR is not really trying to be "accurate" it is trying to consistent. I wouldn't read too much in to any of these different numbers. Just be consistent in what you use to scale your efforts on the turbo
I'm getting a new turbo soon (Kickr) and was wondering if it's useful to have a cadence sensor for TR or not.
It's another variable for you to monitor and control in your training. I find it useful.
Quite a few of the sweet spot trainer road sessions include cadance drills so for those it'd be useful (obviously). How much dedicated cadence drills are beneficial to a mountain biker I'm not sure about. While I'd love to spin up hills at 100rpm it just doesn't seem to work as I generally spin at 85 (ish) and then spin up for short punchy climbs and the like.
I like having it for TR but don't miss it on the mtb.
The Kickr doesn't transmit cadence data? (Checks internet..) No it doesn't. My Tacx jobber seems to, which I assume must be worked out from the periodic variation in wheel speed. I have a Garmin speed / cadence sensor anyway, and I did ask the TrainerRoad people whether it matter to TR whether the Garmin was connected. Initially they said "well yes, since your Tacx doesn't do cadence", and when I explained that it did they were a bit surprised. I didn't press for more 'tech' support though as I was only curious anyway...
I definitely find it useful having the cadence data, especially using the trainer in ERG mode - then it's the only kind of target I have really, the power just sorts itself out.
I had a fun one last night. I have a Kurt Kinetic RnR, and when I started the workout, it was MUCH harder than expected.
I checked the bike, turbo, tyre, with no luck. Then checked Trainer Road and the turbo trainer setting had reset to the top trainer in the list, so the power curve was completely wrong.
I'm getting a new turbo soon (Kickr) and was wondering if it's useful to have a cadence sensor for TR or not.
Just got a Kickr - it had a cadence sensor in the box as a separate item - not set it up yet though.
Quite a few of the sweet spot trainer road sessions include cadance drills so for those it'd be useful (obviously). How much dedicated cadence drills are beneficial to a mountain biker I'm not sure about. While I'd love to spin up hills at 100rpm it just doesn't seem to work as I generally spin at 85 (ish) and then spin up for short punchy climbs and the like.
having got a speed and cadence sensor to do the virtual power thing i was suprised at how slow my cadence was a lot of the time I seem to ride at about 70. On steady rides I'm going to see if I can keep a higher cadence and see if I notice a difference
Any recommended session for a day before race hour. I normally ride in the real world, gentle for 15 mins, hard for 15 mins, gentle for 1 with start sprints and then warm down. It looks like its going to be rank weather on Sat so I might just do it on the trainer.
Just got a Kickr - it had a cadence sensor in the box as a separate item - not set it up yet though.
That must be a new thing, or a special offer. i bought one about 3 months ago and didn't get a cadence sensor.
Any recommended session for a day before race hour. I normally ride in the real world, gentle for 15 mins, hard for 15 mins, gentle for 1 with start sprints and then warm down.
For day before race I used the workout builder to create a session that was pretty much that (e.g. [url= https://www.trainerroad.com/cycling/rides/2368122-PAL-20-tempo-with-4x1-v2 ]this[/url]).
having got a speed and cadence sensor to do the virtual power thing i was suprised at how slow my cadence was a lot of the time I seem to ride at about 70. On steady rides I'm going to see if I can keep a higher cadence and see if I notice a difference
Different people seem to have different natural cadences, which varies with power too. z2 I'll spin around 90 to 95. Nearer threshold it tends to be around 85 to 90. Tends to be a bit quicker on the road, tends to be a bit slower on the mtb. Worth trying to ride at different cadences though and see what works best for you.
Any recommended session for a day before race hour.
I use Truuli-2 for this. 2 x 5 min FTP intervals and some sprints over 30 mins.
TR description is thus:
[i]
This priming workout for a time trial or road race is recommended 24 hours prior to your TT.
It includes 2x4-minute steady-state efforts @ FTP & two 90-second blowout efforts at 115-125% FTP.
Modifications: 30-minute version[/i]
can also confirm that a wahoo cadence sensor came with my Kickr (3weeks old from wiggle) - was separate in the box.
Havent used it yet my stages does the rpm
Thanks kryton, mrblobby, mrblobby, your one looks ideal 🙂