Kinetic Rock and Roll Review...

I have been a Kinetic Road Machine owner for a decade now, and last year I went with the Cycleops Magnus as a Smart Trainer.  The Magnus is a good low cost alternative, but when Kinetic had it's sale on the Rock and Roll Smart Trainer, I had to make the plunge. 

The box showed up on my door a day early, kudos to Kinetic for fast delivery!  It was a wonderful surprise.  I took the box inside, and began to dismantle my current setup, bring my R5 upstairs for the winter month...G3 PowerTap Hub to provide accurate power readings, and mainly to match the GREEN of the Kinetic RR.  I also bought the G3 Bluetooth cap so that I can be more versatile with my device choices when viewing Zwift, TrainerRoad, and Sufferfest.

The RR build up was easy, until putting the Flywheel on...Not a one person job as the unit is quite heavy, but I managed with a little ingenuity.  Once built, and the bike was on the training, next was connecting to TrainerRoad, my preferred program for training, simple and accurate. 

Connecting to TrainerRoads with their new interface for devices it was a breeze, literally a 1 minute job.  Sufferfest was the same...Simple!  Now for Zwift, not so simple...

I should first explain my setup for displaying on my flat screen...I bought a refurbished machine for 100 bucks on NewEgg just to use for indoor riding programs, with Window 10.  I have a Bluetooth Dongle and Ant+ Stick.  The computer then connects to the TV via HDMI, with an add on Video Card for upgraded graphic capabilities (Zwift in HD).  With the Magnus this setup worked great for Zwift...The Magnus is both Bluetooth and Ant+, however the Rock and Roll is only Bluetooth...:(. 

My first attempt to connect via Bluetooth and the native Windows Zwift program failed.  It would not recognize my Dongle...:(.   The good news is my Bother Nick has an RR smart trainer already and went through this process last year.  I gave him a call, and he walked me through the process.  Basically, you have to connect the phone via Bluetooth to the computer, then use the Zwift Mobile Link app on the phone (have it opened on the bike while riding) and then the Bluetooth connection to Zwift via the Windows Zwift App will work.  NICE! :)
Nirvana Achieved!

I then road both Zwift and TrainingRoad programs about 2.5 miles each as a test.  Then this morning I road the RR using TrainingRoads only to a TV show.  TrainingRoad puts a nice bar with graphs and stats on the bottom the screen and the movie plays in the background!  Sweet.

The Rock and Roll was tough for me to get on, being inflexible.  I had to get a stool to step up to it.  Once on I had to get used to balancing myself with the rocking motion and the moving front wheel.  You have to really focus, somewhat like being on a set of rollers, but not quite that difficult.  I really like the RR's realistic road feel and the spin down of the heavy Flywheel, something I really missed when using the Magnus (It's only drawback).  I know the RR will help me with my road riding come spring, Goal!!!  On a scale of 1-10, I give the RR a 9.  -1 for connectivity.  The connectivity issue is really Zwift's programming issue and not the RR or Kinetic, but they could have added Ant+!!! That would have solved the whole issue. 👀

Ride On!

*Update: 1-10-18
Love the Rock and Roll, the spin down and heavy counter weight are awesome!  After a bit of adjusting to the new height and wobble, I hardly notice the change, and need to correct the wobble is non-existent.  I believe it has made my pedal stroke smoother, and has help my core strength as well.  The positive out weigh any negative of connection difficulties during setup might have caused.  LOVE IT!

November Goal Reached

After two increases in miles, I met my November Cycling Miles Goal.  November was a good month for riding, most inside.  December brings another month that needs to be 250+ miles to reach my yearly goal of 1500 miles.  The Yearly Goal has also been increase several time over the last two months.  This means I am getting stronger and my endurance is increasing.  NICE! 

Riding to the Celtcis and New Goals for Nov and Year...

Riding indoors has its benefits, like watching the Celtics Replay on XFinity online, thanks Nick! 

I enjoy riding to games and movies way more than any interval training.  In this ride I even got a 4 short intervals into the workout during commercials.  I been able to ride longer rides this month as my fitness improves.  Therefore I have upgraded my November and Yearly Goals on Garmin.  November's Goal went from 150 to 250, and Yearly went from 1300 to 1500.  These are both attainable goals, which I could have never done previously.  I have enjoyed being able to ride indoors and have not yet felt the need to quit moving forward with my plans for 2018! 

Weight Loss Interim Goal Met

I finally met my interim goal for weight loss, now I am on to the next one, without much fan fair.  4 months it took me to reach this goal, am hoping to reach my next goal by this time 4 month from now. 

To celebrate I am having a cheat day!  OK not a whole day, just a meal.  I had my usual whole wheat pancakes with bananas and blueberries, why on a cheat day...They are awesome at Makris Dinner in Wethersfield CT.  However, I am going to have lasagna with meatball and sausage for dinner...Yummy. 

I could have had steak, but I don't miss steak, I miss my meatballs and sausage more.  So Sloane, my sister, was nice enough to make some lasagna for me, and I went to D&D for the Meatballs and Sausage!!! NICE!  If I am going to cheat, it might as well be the best!

I have a big indoor ride tomorrow which will make up so any weight gain.  Not really worried, as over time it will all work out, and my spirit will reach nirvana!  NICE!

Sufferfest's Full Frontal in the books...

Screenshot from iPhone

OK not the greatest results in the world, but I was able to finish each segment strong.  Although my numbers are way down from my peak performance of 192 FTP, I can see some signs of hope and improvement.  Thought I would do this now and see where I am around New Years.  

After the test, you have to go to your results and select choose a 4d outcomes.  Then in the app on my phone I was able to find suggested videos to do to help with my weak sports.  Namely Endurance at the 20 minute FTP.  Here is the screen shots:

Sufferfest suggested some videos to help me boaster my short comings and then some more videos to help with my secondary weakness.

 

Looking at my daily highs and lows on Garmin shows a high HR of 164 during my ride. That is a new high for me during any ride for at least 5 years.  NICE!

All in all, a good workout, with some good if not expected results.

October Goal Met

Ye Hah!  Goal met after riding Indoors today to a an Old B Movie.   Felt awesome to reach a goal 4 days early.  Might make it to 200...Nice!

The ups and downs of weight loss....

As you can see from the graph above my weight loss has been up then down for the past few weeks.  It tends to go up during the school week and then down again on the weekends.  Most of this is probably due to eating out at night, which increases my sodium and calorie count.  Sodium is my enemy.  It definitely is directly correlated to weight increases, most likely due to water retention, et.al.