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Hi All
My 5 mins to walk to local gym has got some Wattbikes in. 2 Trainer and 2 Pro.
I've synced up my iPhone and HR to it after downloading the hub app.
Just did a 20 minute warm up with the phone guiding me followed by a 3 min power test. My MMP came out at 250W which I should imagine isn't spectacular but its a baseline and somewhere to start my training from.
So has anyone found a good training routine to use? I'm aware there's ones you can download but I not sure where to start really.
I'm after increasing strength/power , fitness and weight loss although I suppose if I go after increasing power , fitness and weight loss will be a by product.
I've been training on a Wattbike at the gym for about 6 months - they hold classes on them a few times a week so I try to go at least once a week, often with a spin class in between and then my big MTB ride at the weekend. What I like about the Wattbike is that you can easily measure your progress. I usually try and do the 3 minute MMP, 20 minute and 2 x 8 minute tests every 6 weeks or so and am seeing decent progress of roughly 25% increase in power in the last 6 months. In between the tests I usually just do interval training and mix it up to keep it interesting,
Last week was a 10 minute warmup, and then 3 minutes at Zone 5 power then 3 minutes at Zone 2, repeated 5 times with a view to keep the power at the upper end of the zones at all times which I just about managed.
Previous week was a 10 minute warmup and then 10 seconds absolute max power, then 50 second recover repeated 5 times. The aim being to keep the max power as constant as possible. Mine went from 1150 to 950, to 750 then 480 and I could hardly do the last one which was sub 400. Couldn't get off the bike for 10 minutes afterwards!
Only discovered the app this week so will start using that - have been taking photos of the screen at the end and am slightly annoyed the trainer hasn't pointed out I could just sync my phone..
Well, following the huge response to my other thread...
[url= http://singletrackmag.com/forum/topic/trainerroad-free-month ]http://singletrackmag.com/forum/topic/trainerroad-free-month[/url]
If you want a free month of trainerroad let me know.
According to [url= http://support.trainerroad.com/hc/en-us/articles/201871784-Wattbike ]this[/url] you can use it with the wattbike.
Not sure on the details, if its any use to you let me know.
WattBike themselves have some [url= https://wattbike.com/uk/train ]free plans[/url], including a weight management one.
Thanks for the replies everyone. I could fancy trainer road but not sure I fancy lugging my laptop into the gym.
I did a pyramid speed workout from the app. It was good.
TrainerRoad has a very good iPhone app too. Not sure it would work with a wattbike over Bluetooth though.
I've always preferred to do a MAP ramp test than the 3 minute one as it's easier to pace. I'd recommend doing one of those first. From then you can then work out all your zones
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here's a great [url= https://docs.google.com/document/d/1P7kHGzKYRybuZedCEehWzoxpMrsbKJJY4sjYt-XqBcI/edit?usp=sharing ]list of Power based workouts[/url]
Favourites for me are 2x10 (not 2x20 as i'm time crunched at lunchtime)
10 x 1min - hitting power @v02max
30/30 - again power at v02max
Also been playing around with 30/15 (30sec at v02max with 15s recovery) which are really nasty - after reading this study:
[url= http://www.researchgate.net/publication/259556129_Short_intervals_induce_superior_training_adaptations_compared_with_long_intervals_in_cyclists__An_effort-matched_approach ]Short intervals induce superior training adaptations compared to long intervals in effort matched approach[/url]
Hey guys,
You'll definitely be able to use the TrainerRoad iOS app with your WattBike, but you'll need to do so using ANT+ connectivity. Check out our Help Center article linked below to learn what you'll need to get some hard earned training in with us:
[url= http://support.trainerroad.com/hc/en-us/articles/201618914-ANT-Connectivity ]ANT+ Connectivity[/url]
If you have any questions about getting started, shoot 'em over to support@trainerroad.com and they'll get you sorted out. 🙂
Thanks guys!
Cheers,
Nick Kanwetz
[url= https://www.trainerroad.com/how-it-works ]Community Manager at TrainerRoad - Cycling's Most Effective Training Tool[/url]