Indoor Training season is upon us....share set-ups, entertainment options, etc.
Last Post 11/12/2019 09:50 PM by Frederick Jones. 42 Replies.
Author Messages
Cosmic Kid

Posts:2878

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10/20/2018 03:48 PM
Alright...it is unfortunately that time of year. When the weather turns to schitt, light fades way too early and it is sometimes just easier to hit the trainer.

Upped the Paincave game this year...ditched the inexpensive Elite Qubo interactive trainer and got an Elite Direto direct drive unit. Big difference in stability (never felt super-stable getting out of the saddle on the Qubo) and accuracy. The Qubo could read as much as 50w too high...which wasn’t a bad thing when riding Zwift since it just made me faster in the game. screaming deal @ $679.

Also brought an old 26” flat screen downstairs and hooked that up to my laptop. Had planned to run Zwift in the laptop screen and video on the TV, but that was asking too much of the computer...the video would lag. So I am still running video on my iPad and Zwift on a laptop. Luckily I found out that the AirPods will still work with the iPad even if hooked up to an external screen. So I don’t have to blast the TV over the sound of the fan (trainer is pretty damn quiet). When I am doing interval workouts, I will listen to music and then put Zwift on the big screen

A new season of Daredevil just dropped on Netflix, so I am currently binging that. Already almost 1/2 way through it....after that I have Jack Ryan on deck and then possibly Haunting of Hill House. Any other suggestions welcome.
Just say "NO!" to WCP!!!!
Dale

Posts:1196

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10/20/2018 05:25 PM
33 miles on the tandem with my wife this afternoon... beautiful October day in MO but fully aware that the trainer & Zwift are only a wind shift away. I've done a few trainer sessions over the summer when I ran out of daylight or just needed to get in a hard 60 minute workout.

Next Saturday going to double up on cross races. 60+ in the morning then Cat 3 in the afternoon so there's that outdoor riding going on even if the weather is abominable.

I'll be in Chicago for the Boat Show in Jan and the Northern IL Boat Show in Grayslake... end of Feb/ first of March. Come look me up in you're anywhere nearby
Cosmic Kid

Posts:2878

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10/20/2018 07:02 PM
Schit...Grayslake is just the next town over. I swim in the Lake all the time. Definitely lemme know when you are in town. Would be great to shake a hand and lift a beer.
Just say "NO!" to WCP!!!!
longslowdistance

Posts:1885

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10/20/2018 07:33 PM
Peloton makes a nice product.
Orange Crush

Posts:2630

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10/21/2018 11:15 AM
The sun is out it's a beauty day and going to ride out to close to 49th parallel for some junkyard cross spectating and beers. Just sayin😉
6ix

Posts:298

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10/22/2018 09:12 PM
Still in the 60's and even low 70's here so trying to put in as many miles as possible before retreating back in to the pain cave for the winter.
I've made some upgrades to my set-up. Still using Wahoo Kickr but am now using Zwift on the Apple TV 4K connected to a big, wall-mounted TV. The only caveat I learned about the Apple TV is that you need a Bluetooth "bridge" in order to connect HR, Kickr and Cadence since it only has 3 BLE antennas. The Apple remote utilizes once of the antennas. This really blew my mind at first but then bought a bridge made by North Pole Engineering (side note, I did some small work with these guys while with LeMond years ago. To say they are smart is a gross understatement.) Now the system works great!!! I keep my personal iPhone mounted to the handlebars so I can use the Zwift companion App and listen to Spotify through Bluetooth headphones.

Amazing how much technology is required to exercise indoors!
Cosmic Kid

Posts:2878

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12/04/2018 01:54 PM
I finally earned the "Tron" bike in Zwift....to get it, you need to sign up for the MT. Everest Challenge (climb 8850m) and then keep climbing for an extra 41,150m to reach 50Km total (162K feet). Been trying to get it since last winter (but I admitedly didn't ride Zwift at all from about May to November). It definitely takes awhile!!

Translation - I live in crappy area for winter riding and spend too much time "climbing" on the trainer.
Just say "NO!" to WCP!!!!
Orange Crush

Posts:2630

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12/04/2018 02:32 PM
Haha CK. We have fools here (several of my friends) doing the Everest challenge on one of the local hills (10x repeat climb to get there; about 13-14hrs worth of effort), but your trainer adventures make them seem patently sane.
longslowdistance

Posts:1885

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12/04/2018 02:54 PM
Do you need oxygen for that?
Cosmic Kid

Posts:2878

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12/04/2018 03:39 PM
Posted By Orange Crush on 12/04/2018 02:32 PM
Haha CK. We have fools here (several of my friends) doing the Everest challenge on one of the local hills (10x repeat climb to get there; about 13-14hrs worth of effort), but your trainer adventures make them seem patently sane.


Well, I did make it somewhat easier on myself in that whenever I did a programmed workout on Zwift, I picked the hilliest route I could find. If the workout called for 3 min @ 250w, it didn't matter if I was going uphill or on the flats...250w was 250w. So I could leave it in one gear and not worry about if I was "climbing" or not. Going uphill felt the same as if I was on the flats.

But I also spent a lot of time climbing up the simulated Alpe d' Huez on my own....now trying to get the "badge" for climbing it 25 times (but I have no idea how many times I have climbed it so far....but I think I am getting close).
Just say "NO!" to WCP!!!!
Dale

Posts:1196

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01/25/2019 06:49 AM
Zwift...

I didn't gripe when I lost connections
I didn't post when my ftp went up
I didn't whine when the route wasn't my favorite
I haven't complained about iPod/ Mac/ Apple compatibility
...but I'm crying now!

Figured I'd get in 90 easy spinning minutes, clicked on a route and *bam* 20 minutes in I'm at the base of Alp de Zwift.

Of course any notion of an easy spin went out the window and I settled into a solid rhythm.

202, 205, 203... every section was in the low 200something watts (3.25w/kg) and as the sections counted down my oxygen addled brain is doing advanced math to see if a sub hour was in the cards. 8... 7... maybe 6... 5... Oh yes! 4... 3... 2... it's gonna be close!

And NOOOOOooo! It doesn't finish at 1, that's the START of the last segment. Dang it! 61:50
I don't think I could have picked up that extra 2 minutes. I was spent at the end.. totally spent.

I saw someone's time was 60:02 I would have been so mad!

The only other time I'd done AdZ I clocked right at 61 minutes. I'll crack an hour before spring.
Cosmic Kid

Posts:2878

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01/25/2019 10:48 AM
I went 54:30 on the Alpe stage of Tour de Zwift....technically my 3rd fastest time, but my other 2 faster times were in my old trainer, which was reading 30-40w high. So this was really my fastest time.

I was wasted at the end.....not an effort I want to repeat anytime soon.
Just say "NO!" to WCP!!!!
Orange Crush

Posts:2630

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01/25/2019 09:16 PM
It's not hillclimbing season boys.

But it still is outdoor riding season.
Cosmic Kid

Posts:2878

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01/25/2019 11:28 PM
Like fook it is!!!!

Just say "NO!" to WCP!!!!
Dale

Posts:1196

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01/26/2019 08:01 AM
Are these (F)reedom degrees or(C)ommunist degrees? ...not that it matters, the trainer beckons
Cosmic Kid

Posts:2878

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01/26/2019 08:59 AM
(F)reedom degrees....already brutally cold here and it is obviously only getting worse this week.
Just say "NO!" to WCP!!!!
Orange Crush

Posts:2630

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01/29/2019 01:03 PM
This is insanely funny
https://www.fastcompany.com/90298096/you-will-never-look-at-a-peloton-ad-the-same-way-again-i-e-without-laughing
Dale

Posts:1196

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01/29/2019 05:29 PM
Comedic gold... gold, I tell you, gold.
Cosmic Kid

Posts:2878

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01/29/2019 07:05 PM
I saw that yesterday....absolutely hilarious!!!

Been downtown since Sunday afternoon....literally have not stepped outside the hotel in 52 hours. Dragged my bike and trainer with me and been riding in my room. Thank god these new direct drive trainers are so quiet!!!

Just say "NO!" to WCP!!!!
Dale

Posts:1196

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01/30/2019 07:29 AM
CK, what trainer do you have? The thought of lugging my Wahoo around hotels isn't appealing. I've got a Cyclops trainer that folds up and is easy to move around.

I about got thrown out of a hotel a number of years ago when I was on rollers. Guess the folks downstairs we're happy and I couldn't hear the phone calls from the front desk... oops.
Cosmic Kid

Posts:2878

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01/30/2019 10:22 AM
I got the Elite Direto.....the loudest sound was me shifting. Hotel set-up is pictured below.....Did Stage 9 of the Tour de Zwift yesterday....suffice to say, the little fan didn't really cut it. I was drenched at the end!!

Just say "NO!" to WCP!!!!
Cosmic Kid

Posts:2878

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01/30/2019 10:22 AM
Sorry for the widey......
Just say "NO!" to WCP!!!!
Dale

Posts:1196

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01/30/2019 10:48 AM
Ah, forgot about the need to pack a fan as well. Guess I'll be driving my pickup instead of my Mini Cooper...
Orange Crush

Posts:2630

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01/30/2019 12:00 PM
That people...is dedication.

I just spent a week at my folks hanging out and doing absolutely nothing.
Cosmic Kid

Posts:2878

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01/30/2019 01:02 PM
OC, I normally would not have bothered, but I just spent a week in Taiwan doing absolutely nothing (not even a run), so really didn’t feel like losing another 3 days. The event was just downtown, so it was easy to throw everything in the back of my car and take it with me. Bell hop st the hotel made it simple to get everything up to my room and back down.
Just say "NO!" to WCP!!!!
Cosmic Kid

Posts:2878

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01/30/2019 05:17 PM
Nice running into Dale today on the Alpe...unfortunately, we were both doing programmed workouts so couldn’t ride together.
Just say "NO!" to WCP!!!!
Dale

Posts:1196

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01/30/2019 08:04 PM
Yeah, I'm on a multi week program (hopefully) getting me ready to Tour of the Gila

You said bellhop? Clearly we patronize different hotels, I don't see those at the Super 8 or the Holiday Inn Express.
Cosmic Kid

Posts:2878

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01/30/2019 09:29 PM
Haha...the hotel was chosen but the event organizers. Not my usual level of hotel....i’m Typically a Courtyard or spring hill Suites guy.
Just say "NO!" to WCP!!!!
Orange Crush

Posts:2630

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01/31/2019 03:04 AM
CK - come on fes up already. You're in one of those Peleton ads lol.
Cosmic Kid

Posts:2878

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09/09/2019 08:46 AM
Starting to creep up on that time of the year....still over a month away, but it is coming and there may be the odd day or two earlier that forces me onto the trainer. *sigh*

Lots of new stuff from Zwift...the annual World's course is now available and they added two additional areas to Watopia over the summer. They have also added a steering function for some areas in Watopia. You have to be using their Companion App and then mount your phone to your HB. Accelerometers in the phone then detect steering movements. Seems kinda gimicky to me, but initial reports are positive. Don't know that I will bother however. Now if they eventually incorporate it into the whole game, and you can move yourself over onto someone's wheel to stay in the draft, you may have to use it (if you wanna do any races at least).

Been stocking up on some shows to watch on the trainer....My viewing list for this winter includes:

* Stranger Things 3
* Jack Ryan Season 2
* Sneaky Pete Season 3
Just say "NO!" to WCP!!!!
Cosmic Kid

Posts:2878

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09/23/2019 07:07 AM
And so it begins....first trainer ride if the season yesterday. Rain all day....even though it was warm, I couldn’t get myself motivated to go it in it.

*sigh*
Just say "NO!" to WCP!!!!
79pmooney

Posts:2201

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09/23/2019 05:12 PM
Rode the Harvest Century yesterday. Forecast was excellent. Rain, starting at the ride start was predicted, ~55% chance all day. I rode to the start dry on dry roads.
Rain started 10 minutes before we did and kept up roughly 60% of the day. I was never "soaked" but I spent the day seriously damp. Bike was a mess. I dressed welll,
with no attempt to stay dry but with enough layers to not be cold riding. 125 miles of not hard riding and I felt good when I finished. (But after the hard fix gear Cycle
Oregon, I had zero interest in pushing myself yesterday and never did.)

Between yesterday and the first three days of Cycle Oregon, I've experienced a year's worth of wet in the past two weeks.

Ben
longslowdistance

Posts:1885

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09/23/2019 07:51 PM
Wow! Very strong.
Did good ol' wool gear get you through, or something more modern?
Cosmic Kid

Posts:2878

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09/23/2019 09:17 PM
And Ben shows me to be the lesser man by far....
Just say "NO!" to WCP!!!!
79pmooney

Posts:2201

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09/24/2019 12:04 AM
lsd, I stayed away from wool for 30 years. Allergic to it after exposing myself to bad chemicals building fiberglass boats. (I did a naturopathic "liver cleansing" two years ago and can wear it again but my
wardrobe hasn't caught up.) Patagonia has been my friend. That and REI's cheaper copies. Yesterday I wore layers. A synthetic mesh tank, the new Patagoina T-shirt, a long sleeve REI thermal (that's
long enough to pull down as almost a cycling brief minus the redundant pad), a Mavic spring-fall SS jersey and a tired Showers Pass jacket whose waterproofness left some while ago. The good, heavy-ish
Segoi arm warmers. On my lowers, best shorts, my heavyweight custom old-school basketball knee warmers under regular kneewarmers and heavy Specialized tights over. REI silk liner and Sock Guy
socks. Couldn't find my winter cycling cap so I wore a Halo under a Pace cap.

The day was mid-50s to mid 60s, not much wind. Saw the sun once while I was under shelter. Jacket came off halfway to the start (while everything was still dry) and back on for the rest of the day.
Pulled the sleeves up and centered the zippers a couple of times. Nothing else changed all day besides gloves coming off at rest stops (and twice, having a lot of water wrung out of them). The upwind
starts were cold! (I never thought about it until just now, but this would have been an excellent day for the old Zzipper fairing!)
Cosmic Kid

Posts:2878

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09/24/2019 08:29 AM
Holy crap...I would die with that many clothes on for those temps. I know clothing is highly individual, but just thinking about that many laters for mid-50's-mid 60's has me sweating in my chair!!

I would likely have worn a SS baselayer, SS jersey, armwarmers and light LF gloves and stuffed my (new and never worn) GoreTex ShakeDry jacket in my pocket. Maybe knee warmers (but I know you have knee issues that require extra precaution).
Just say "NO!" to WCP!!!!
Dale

Posts:1196

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09/24/2019 02:22 PM
...oooooh, GoreTex ShakeDry jacket, tell me more! The price seems nuts but the reviews all rave about it.

And I'm going to wimp out and spend some time on the trainer tonight if the rain doesn't let up. I should go do some wet grass bike driving but just lack the motivation to do all that's necessary both before the ride and the post ride cleanup.
Cosmic Kid

Posts:2878

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09/24/2019 04:31 PM
Haven't worn the ShakeDry yet....but found it on sale @ Backcountry for $195. Figured it will be the perfect jacket for the Iceland trip next year, so I grabbed it.

From what I can tell so far....good fit, snug all around so a minimum of flapping, long arms and generous tail in the back. Can definitely roll it up small enough to fit in a jersey pocket.

Full report after a rain ride....
Just say "NO!" to WCP!!!!
79pmooney

Posts:2201

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09/24/2019 08:43 PM
CK, I run cold all the time. My body temp is regularly close to a degree low. I weigh little over 150 pounds and am all arms and legs. (Small volume, large surface area.) My body runs
well in hot weather (well a little less as I 1) age and 2) have gotten quite soft in this NW world). Didn't love it but in my racing days, I loved that everyone else went slower.

I knew there would be a lot of outdoor stops and that I was going to do them. That it wold be a long day. And that i was choosing to go pocket/space limited so it was wear it of leave it.
(Had the day warmed up or I dried out, I would have had a lot of stuff wrapped around my waist.) I also knew I wasn't going to go hard enough to get hot. That would have required
some of the incentive I knew I didn't have.

Ben
Cosmic Kid

Posts:2878

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10/29/2019 08:59 AM
Welp....looks like trainser season is officially on. Weather is gonna be schitt all week (1-3" of snow on Halloween). Was 37* and rain / snow mix this AM.

Hopped on the trainer and started my journey on TrainerRoad. Had TR controlling my wattage and then also ran Zwift using that wattage for "entertainment."

I am doing the Traditional Base program from now until Jan when I will switch to SweetSpot Base to bring in a litle threshold work. Gonna try and do the mid-volume variant, but that quickly ramps up into 3 hour rides on both Sat & Sun. On the trainer....ugh. If the weather is OK, i'll just do the workouts outside.

Started today with the Ramp Test to estimate FTP. SO MUCH EASIER THAN A 20 MIN FTP TEST!!! A brief warm-up and then a succession of increasing wattage ramps every minute until you reach failure. So evne though the workload is increasing, it only gets uncomfortbale for the last ~3 min or so. Results were better than expected...I had kinda pegged my FTP ~230w right now and the results said 240w. Still a fair amount lower than my in-season wattage, but not as bad as it normally gets this time of year.

Then did the Whorl program....75 min of aerobic work. Mind-numbingly boring on its own, but I just watched the Zwift screen and listened to music. Wasn't too bad actually.

Going to try and be very structured this winter to raise FTP for next year....I wanna hit 4 w/kg in 2020 (~280w). Stretch goal will be 300w, but I don't think that is realistic....we'll see.
Just say "NO!" to WCP!!!!
Dale

Posts:1196

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10/30/2019 07:37 AM
+1 on the ramp test. Start out and build to failure. Haven't done an FTP test since last spring. Might do one in the next week or so. Racing Saturday in St. Louis

FWIW, I just got out of your neighborhood in the nick of time. Left Fox Lake about 2:30pm, beat the traffic headed south and roll into bed about 11:30.
That's the third time in as many weeks I've made that trip. Some clients just don't succumb to my charm on the first visit

Cosmic Kid

Posts:2878

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11/12/2019 08:45 AM
3 weeks into TrainerRoad Traditional Base, Medium Volume. Pretty simple and easy so far....just a lot of LSD. Nothing more than ~75% of FTP (other than an occasional high RPM "form sprint"). Just a fair chunk of hours on the trainer....this week I have 4 2-hour rides on the schedule.

Tweaked a few things with my set-up this year. Running TrainerRoad via Bluetooth on my iPad. I then am running Zwift via ANT+ on an old laptop. TR is controlling my power and Zwift is just getting my power signal, so it is not controlling my efforts....i'm just riding around in Zwift according to my TR power.

I then got an AppleTV, which I am watching various shows through. I can also run Zwift off that, if I want. Since everything I am doing is low intensity, I am just watching TV for now. So far I have burned through 1.5 seasons of Succession (excellent) and half of Jack Ryan S2. Given the length of these rides, I am gonna need to add to my list of stuff I wanna watch....I go through ~2 episodes of whatever show I am watching each time I get on the trainer.

Also doing all these rides on my TT bike....I am just more comfortable in the aero position on longer rides.

Definitely digging the set-up so far....once I start higher intensity rides, I'm going to probably run Zwift on the AppleTV and then just listen to music while I ride.
Just say "NO!" to WCP!!!!
longslowdistance

Posts:1885

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11/12/2019 09:50 PM
Maybe embarrassing to admit, but I'm working through 70s TV show Kung Fu as I perspire on a trainer. Free with Amazon prime. Show ran for three seasons. Some is crap, but a lot is not. For some reason, it's working for me on a trainer. Pace is mellow with a heavy dose of watered down Dao, and some bad ass but kindly intended martial arts, and a big, soft dose of where is your head and where do you want it to be stuff.
The 70's was a time of re examining. IMO the inevitable blowback to Trumpism will bring us closer to what this little show offered as an alternative.


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