Team BKool CycleChat

[gbrown]

Geoff,

Thank you for this detailed setup explanation and yes I am a premium subscriber.

I followed your setup exactly yet still do not have any bots in the view. I've attached a photo below (a little blurred as I was taking a photo of the screen as I was cycling!)

View attachment 77409

In theory I should be able to see at least some of the bots I've setup. I've slowed down and sped up but none appear. I definitely don't have the 'solo' mode on and I have reinstalled the app.

As you can see, I'm using a mac with Yosemite (not PC like you) so perhaps it's something to do with this?

I'm going to ask Bkool and see what they say.

Thanks again.

I can see from the picture that you are riding a session by time, try riding by distance and that should sort it!

Team BKool CycleChat

Geoff

 

[gbrown]

Too long maybe?

http://www.bkool.com/profile/detail/589547?durationType=DISTANCE&lapCount=1

Looks good, not too far from where my wife lived when we were "courting"!

Do you ride down the A580?

Geoff

 

[Pedro2015]

Looks good, not too far from where my wife lived when we were "courting"!

Do you ride down the A580?

Geoff

It's got a very good cycle path it's good during the dark nights as your separate from the road.

That segment takes you up over crank and Billinge hill before heading up Ashurst beacon. Billinge hill is know as bastard Billinge on strava

 

[burndust]

Looks good, not too far from where my wife lived when we were "courting"!

Do you ride down the A580?

Geoff

Courting!...your showing your age a bit there lol

 

[noodleJam]

I can see from the picture that you are riding a session by time, try riding by distance and that should sort it!

Team BKool CycleChat

Geoff

Geoff

Brilliant I will give that a go and let you know.

As someone's just stated, I hope you get paid by Bkool for your advice.

All the best.

 

[Darryn007]

So basically ride mountains as much as possible to improve your ftp. Joined that group so ill keep an eye on it. I'm planning on doing 3 hour long tough climbs a week as well as commuting a long ride Sunday a few spin classes and 2 bootcamps a week basic fitness stuff and loads of core.

What rides you got in mind?

Sory for the long delay, got the flu... I just realised I am only really on here when i'm at work :P lol! So for the rides i would leave it up to Bill! Just follow his lead and search for the ones that go up hill!!
3hrs is about 2hrs more than you really need if you are looking to do an FTP specific session, usually people will do 2 x 20mins intervals at 80% of their FTP, so building that into a mountain goat session is ideal. What is also just as iportant as the ride itself is the ability to recover from it afterwards and not be shredded the next day that you dig yourself into a hole!

EDIT:
Sorry I think I read that wrong, you mean 3 x 1hr mountain sessions I think? I personally try to keep it to 2 a week max, of any kind of interval session in general on the bike, but always at least 1 FTP specific per week. But remember I do triathlon so i also need to do the run and swim thing as well. i suppose if I was just riding 3 would be ok as long as they were varied.

 

[BILL S]

Hope you have a good weekend Bill, hopefully bkool will have helped you along, let us know how you get on.

Thanks Richy. It was an awesome weeknd and I ended up 13th out of 92 solo riders. I was a broken man by the end though and it took some time to recover. I set out fast and I couldn't believe the extra speed I had over last few years attempts so the Bkool has definitely done its job. What I couldn't do much about however was the way my hands started hurting with all the jolting around. That started around 6 hours in so slowed me a lot. Fell off a few times as control and visibility got much worse. Nearly gave up about 19 hours in. Had to stop for a couple of hours but then kept going. So yeah its quite an experience. Must try for top 10 next year.

 

[Runexeter]

Well done Bill, sounds hard and I don't think I could do it so fair play and good placing and for not giving up....it's easy to do that eh..
Bkool has paid dividends for you then, worth all them hills you like going up eh lol.

 

[BILL S]

Well done Bill, sounds hard and I don't think I could do it so fair play and good placing and for not giving up....it's easy to do that eh..
Bkool has paid dividends for you then, worth all them hills you like going up eh lol.

Thanks Exeter, I'm sure you could do it if it was your thing and you did all the preparation that I have done. I like to have a goal or two to keep me ticking along and this is what does it for me. No way I'd survive all that running you do though. My joints would all be shot by now. I think I've realised that I don't like jolts and for next year I need to find a solution. right now I'm thinking of very heavily padded bike gloves and big chunky handlebar grips.
To estimate what bkool has done for me I'd say 30% more power for 50% longer so far. Not bad for 3 months.

 

[burndust]

Was this the Strathpuffer bill?

 

[BILL S]

Was this the Strathpuffer bill?

That's the one. This year the conditions were the worst I've seen with snow, mud, ice and wind.

 

[burndust]

A bunch of the army lads I work with did this as a team.....was speaking to them about it this morning in the gym..might join the team next year for it

 

[Pedro2015]

Sory for the long delay, got the flu... I just realised I am only really on here when i'm at work :P lol! So for the rides i would leave it up to Bill! Just follow his lead and search for the ones that go up hill!!
3hrs is about 2hrs more than you really need if you are looking to do an FTP specific session, usually people will do 2 x 20mins intervals at 80% of their FTP, so building that into a mountain goat session is ideal. What is also just as iportant as the ride itself is the ability to recover from it afterwards and not be shredded the next day that you dig yourself into a hole!

No problem thanks for the help ;-)

So my last ftp score was 217.22 w. So hit an hour long mountain stage, do 20 mins at around 170w then 10 mins at anything then 20 mins at 170w. Repeat 3 times a week say, throw in some strength and core a few spin classes and a long ride?

What's the theory behind only going at 80% and not say 90 or flat out for intervals?

 

[Darryn007]

No problem thanks for the help ;-)

So my last ftp score was 217.22 w. So hit an hour long mountain stage, do 20 mins at around 170w then 10 mins at anything then 20 mins at 170w. Repeat 3 times a week say, throw in some strength and core a few spin classes and a long ride?

What's the theory behind only going at 80% and not say 90 or flat out for intervals?

Yeah that sounds about right, The 80% rule is the recovery issue. You know when you race and the next day you cant do anything, well thats not what you want after a training session, your body goes too deep and it takes too long to recover. think of training as a downward graph that taxes your body and you need to go up (improvement) during recovery and sleep.
Best to read up on places like training peaks or just google 'FTP training theory'

 

[Rob3rt]

Sory for the long delay, got the flu... I just realised I am only really on here when i'm at work :P lol! So for the rides i would leave it up to Bill! Just follow his lead and search for the ones that go up hill!!
3hrs is about 2hrs more than you really need if you are looking to do an FTP specific session, usually people will do 2 x 20mins intervals at 80% of their FTP, so building that into a mountain goat session is ideal. What is also just as iportant as the ride itself is the ability to recover from it afterwards and not be shredded the next day that you dig yourself into a hole!

EDIT:
Sorry I think I read that wrong, you mean 3 x 1hr mountain sessions I think? I personally try to keep it to 2 a week max, of any kind of interval session in general on the bike, but always at least 1 FTP specific per week. But remember I do triathlon so i also need to do the run and swim thing as well. i suppose if I was just riding 3 would be ok as long as they were varied.

20 mins @ 80% FTP? What is the point, 80% is tempo.... you should be able to hold that for hours. As a triathlete maybe you don't press on as much as a pure cyclist in the bike leg being that you need to run afterwards, but a reasonably good, pure cyclist would ride a 100 mile TT at over 80% FTP. If your aim is to increase FTP by doing short sessions of around 1 hour, you are going to be looking at doing the 20 minutes at somewhere between 90-105% FTP.