Indoor Cycling

It is cold in Colorado and there has been plenty of snow on the ground since we have gotten back in town.  Even in the summer time, I am a bit of a fair weather rider so it was nice to get the indoor trainer set up.

As I started playing with it, I could not get the sensor to work with IpBike and started by changing the battery which did not do anything.

Then I had the idea of seeing if it would pair with my Fenix 6 and I was pleasantly surprised to find that it did in fact connect.  The next step was fiddling with the sensor to actually show data which it did and the data seemed reasonable at 12 mph for an easy spin.

I flipped back to IpBike and was still struggling so I am going to abandon it.

After some more searches, it appears that Samsung dropped ANT+ sensor support after the S20.  That is why it worked with my S12, but not my S22.  If I want to stick with TrainerRoad, I can go back to using a computer or get a different sensor.  The Garmin 010-12843-00 Speed Sensor 2 is $35.55 on Amazon right now and would be the option for moving to a Bluetooth compatible sensor.

The upside is that if I want to continue to train on my own with an indoor ride a couple of times per week, the Fenix 6 is a no brainer solution.  It is not as intelligent or engaging as TrainerRoad, but it is also free.  $20/month plus $35in hardware is not life changing money, but in all likelihood, I will want to switch back to outdoor training in the spring.

Today I started with a 30 minute untracked ride and then another 10 minutes tracked with the Fenix 6.

TrainerRoad - Andrews

Saturday, March 14, 2021

Basement Gym

1000

TrainerRoad - Andrews

14.58 mile (1:30:00 moving time, 9.7 mph) ride on the Pinarello / TravelTrac.  Long sustained effort.

TrainerRoad - Kaweah +1

Saturday, February 27, 2021

Basement Gym

1600

16.16 mile (1:30 moving time, 10.8 mph) ride on Pinarello / Travel Trac.  These were long 12 minute efforts.

TrainerRoad - Matthes +1 - Strict Press

Thursday, February 25, 2021

Home Gym

1200

TrainerRoad - Matthes +1

12.19 mile (1 hour 15 minute; 9.8 mph)) ride on the Stationary Trainer.  This intensity was perfect for me and I feel like I am at a good FTP setting.

Weightlifting

Every 2 minutes for 8 minutes (4 sets)

Strict Press - 3-4 reps

Every 2 minutes for 8 minutes (4 sets)

Push Press - 3-4 reps

I went 95, 100, 105, 105# on the strict press

I went 105, 110, 115, 115# on the push press

Programming was from Crossfit Golden which also called for a metcon.

TrainerRoad - Ramp Test followed by Back Squat

Monday, February 15, 2021

Basement Gym

1440

TrainerRoad - Ramp Test

3.42 miles, FTP set to 77 (last step was 103), max HR 154

compare to Ramp Test 1/19/2021, FTP set to 96 (last step was 129), max HR 154

compare to Ramp Test 12/1/2020, FTP set to 113 (last step was 152) no HR data

It could be argued that I am getting weaker, but that is why it is important to test and retest.

Back Squat

8x45

8x95

8x115

5x135

5x155

3x175

1x195#

I considered going heavier, but had no interest in dumping a squat in the basement.  It was still nice to put up 195#

TrainerRoad - Townsend

Saturday, February 13, 2021

Basement Gym

1200

TrainerRoad - Townsend

15.23 mile (1 hour 30 minute) ride on the Pinarello / Travel Trac

TrainerRoad - Whorl

Thursday, February 11, 2021

Basement Gym

0700

TrainerRoad - Whorl 

13.28 mile (1 hour 15 minute; 10.6 mph) on the stationary trainer.

TrainerRoad - Pettit

Tuesday, February 9, 2021

Basement Gym

0645

10.64 mile ride (1 hour; 10.6 mph)

TrainerRoad - Avalanche Spire+1

Saturday, February 6, 2021

Basement Gym

1000

10.05 mile (51:45 moving time; 11.7 mph) trainer road ride.

TrainerRoad - Baird

Tuesday, January 26, 2021

Basement Gym

0630

8.69 mile (47:30 moving time; 11.0 mph) ride on the stationary trainer.  It was my turn to drop my daughter off at the bus stop and rather than going back to sleep, I opted for a spin on the trainer.  It was a good ride and I was plenty spent after the two interval sessions.

TrainerRoad - Spanish Needle

Saturday, January 23, 2021

Basement Gym

1000

8.81 mile (48:42 total time, 10.9 mph).  This was a fun, challenging ride with 15 second spin ups and 15 seconds coast intervals.

TrainerRoad - Ramp Test

Tuesday, January 19, 2021

Basement Gym

1300

TrainerRoad - Ramp Test

4.19 miles (21:12 total time).  This was a repeat of the Ramp Test that I did back on December 1st.  My FTP was 96 (versus 113 on 12/01/2020).  I am not sure if it is a question of motivation or true decline.

I repeated the ramp test as I started a new general build training plan versus the base training plan I was following before.

TrainerRoad - Brasstown

Saturday, January 9, 2021

Basement Gym

1000

TrainerRoad - Brasstown

14.23 mile (1:10 ride) - relatively steady state effort, but took a couple of breaks to take phone calls.

TrainerRoad - Monitor

Thursday, December 10, 2020

Basement Gym

0730

TrainerRoad - Monitor (8.22 miles)

Avg Power 71 watts

HR avg 120 max 138

Cadence avg 70 max 90

42:06 moving time

This was another tough workout, not only did I fail to get to 100 watts for the intervals, but I started cutting them from 6 minutes to 5 minutes and dropped the last two intervals.  It was still nice to get the bike spun up.

This is my 5th TrainerRoad workout and after a month, I may drop to two workouts/week.

TrainerRoad - Baxter

Saturday, December 5, 2020

Basement Gym

0930

Baxter (53:10), 10.29 miles, 68 watts average power.  This was designed to be a 90 minute workout, but I cut it short.

I got a new CR2032 battery for my old Garmin 305 heart rate monitor and was pleasantly surprised that it paired directly with TrainerRoad.  As it is an ANT+ it will not pair directly with Strava, but I may take it out for runs in the future.

TrainerRoad - Ericsson -1

Thursday, December 3, 2020

Basement Gym

1800

Pinarello - Travel Trac 2000

Ericsson -1

FTP 113

50 minutes

10.21 miles

Good ride.  I skipped the last interval.  The phone holder worked great and is $13 well spent.  It was easy to install and stable.  With the strap, I would feel comfortable using it for outdoor rides as well.

TrainerRoad - Ramp Test

Tuesday, December 1, 2020

Basement Gym

1330

Pinarello - Travel Trac 2000

Ramp Test

FTP Estimate 114

30 minutes

6.65 miles

I am more convinced that I want a chest strap to monitor my heart rate during workouts and will probably get the Polar H9 for $60.  I considered getting a Polar Ignite that is a wrist based system with a host of other goodies for $160, but backed off.

I like heart rate feedback for mono-structural training, but have yet to get feedback during CrossFit workouts.  I also have not taken advantage of sleep monitoring.  The strap would work for me because it pairs with Strava and TrainerRoad.