Indoor FTP equals Outdoor FTP after months in cave

dhalligan

There's been plenty of discussion about how indoor FTP is always lower than outdoor FTP.  I'm going to add a wrinkle to that discussion.

Is it possible that toward the end of the out season, you've trained so much on the trainer that there is no longer a discrepancy between outdoor and indoor FTP?

I just got back from my first outdoor FTP test of the season.  I had 2x20' on the schedule so I figured what the hell.  At the beginning of Feb, I tested to a 322 indoor FTP.  Up from 300 and 305 for my other tests.  I've been able to hold 95 - 100% of  the new FTP on all workouts since

Tonight, my 42' norm power was 323.  Each 20' was 326 and 327. 

I guess I was expecting 10 watts higher just because I was outside. 

I appreciate your input.

Dave

 

Dave Tallo

Yep. I've further theorized that, in at least my own case, the difference between the two can be attributed to heat acclimitization.  By the time trainer season is over, my body is used to the megre cooling of a fan, as compared to the effective cooling from riding outdoors.     This is pretty readily supported by my 'inseason' experience doing hard work:  I do all my midweek intensity riding inside, and there's no freaking way I can hold the same FT in intervals on the trainer that I can at the end of the offseason, or during a long outdoor ride just a few days later.   This repeats season after season.

 

 

 

 

 

Coach Rich

Personally, I discount all of the Halligan's discussions of his FTP, as part of his sandbagging, pre ToC disinformation campaign...

chris malone

Setting aside for a moment the veracity of Mr. Halligan's assertions (and I think it's worth looking into) I think terrain has a lot to do with it. If I point my big ass up a steady 4-5% grade for 42 minutes, I will push a bigger (by say 10 points) ft number than I would on typical tt terrain, and as much as 20 points higher than I get on a trainer.
In order of high to low ft numbers: hill then trainer then typical race terrain (uneven).
And as Dave T said, I think cooler helps with longer efforts.

Coach Patrick

I think its possible to raise indoor FTP to previous outdoor FTP, but that your outdoor-fu is weak now in trainer time and you'll be stronger after 1-2 solid weeks on the road.
P

dboyle

Posted By Rich Strauss on 09 Mar 2010 05:43 PM

Personally, I discount all of the Halligan's discussions of his FTP, as part of his sandbagging, pre ToC disinformation campaign...

 

I second this wise comment having been dropped (repeatably I might add) by an 'out of shape' Halligan. hehehe

 

As for the topic at hand I always found it took a few outdoor rides to get my normal legs back. Mainly riding power down hills (not talking steep hills, but rollers) had always been a big challenge. Once I got the hang of that I found I could do a better job keeping the numbers up. Where I live there really isn't any 'flat' testing roads, hills everywhere.

 

-Dave

Brian MVIP

I agree with Rich - I had forgotten it was almost sand-bagging season.  Nice try, Dave!  If we are to apply last year's FTP adjustment (275 pre-ToC going to 325w after?) then you must be ~375w?

While I'm no where near this level of fitness now, I did find my indoor/outdoor FTP converged last fall.  This isn't scientific but here's why I think that happened:

The trainer forced me to constantly put pressure on the pedals - particularly on the up-stroke - which probably made for more efficient pedaling.  When you are at peak fitness, the ability to constantly push on the trainer for 40' is obviously easier.  On the road, I really had to focus on keeping pressure on the pedals during the upstroke.  The outdoor 'momentum' actually worked against me since it was harder to keep constant pressure on the pedals like I did on the trainer.  As a result, my cadence was 92+ outdoors vs. 87-90 indoors. 

Not sure if that makes sense but the convergence is something I noticed as well.

Kitboo

For what it's worth, Dave: My indoor and outdoor FTP have been about the same. When I finally get outside and ride, I feel like I'm riding "stronger" than what my FTP indicates. Like DBoyle, I don't live anywhere near flat testing roads so I think I lose alot of watt generating opportunities on the downhills. Also, while I'm outside I can't stare at my PM and push myself. More watt generating opportunities lost minding traffic.
I have no doubt you will be in prime Halligan form by ToC, if not sooner.

Michele Cellai

I second exactly everything by Kitima. 'Nuff said.