Riding in FTP% / ERG Mode
Gear Setup
During FTP% / ERG workouts, try to pick a gear and stay there. A good setup is to be down in your small ring up front and mid gears in the back. For the most part, there is no need to shift during FTP/ERG-controlled workouts.
Calibration
For starters, make sure you and your trainer are good and warmed up prior to calibration (if required for your trainer) and the meat of the workout. It is important your trainer is properly calibrated prior to hitting those big wattage loads to get as accurate as possible. Never calibrate a trainer when it is cold, just use the RRC from the last workout until it is warmed up.
Cadence
Unless the workout calls for steps with real low cadence try to maintain a consistent higher cadence in that 80+ range. The trainer will “feel” much more realistic with its loads when cadence is higher. Do a MixMode workout or run the workout in course mode during cadence drill sections.
Speed
Speeds vary from trainer to trainer, but if you follow the gearing setup from above it should not be easy to get up past 25mph. If you are hitting higher speeds then slow down, shift into a bigger gear in back, and build back into the prescribed load. Once you are at a reasonable speed then stay there. Again, do not shift.
Lastly and MOST Important
When the workout moves you into a heavier load DO NOT try to speed up into the wattage before the step begins. Very important! Doing so causes your once steady speed to increase and forces the trainer to maintain the current load using your new speed without knowing a new load is on its way. That creates a lot of unnecessary work for your trainer. Instead, let the trainer add the new resistance and get you to the load while you maintain the same speed and cadence. This keeps the speed consistent while forcing you to maintain the watts. You’ll then never get too fast and run out of gears. Contrary to what you may have read out in forums and blogs, speeding up to the next load is bad no matter what make/model of trainer you are using.
Following these simple steps creates a consistent experience from workout to workout. Now get it done!