Effective Training with Power
I'm new to power as of January 2014. When doing my trainer workouts, I've noticed that I have my highest power at a much lower cadence (low to mid 70's) and if in the non-aero position. Both the lower cadence and my position are different from my historical racing practice of lower/mid 80's and staying aero. What is recommended for how I do my trainer workouts? On one hand I want to maximize my power, but this may not be in the same manner as how I race. Any thoughts?
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You will find PLENTY of time during the IM or HIM plan to work on things like optimum cadence in your aeroposition!
For me it's easier to do all of my Z4 and Z5 stuff sitting upright on my TT bike and I typically increase cadence up to mid 90s when going Z4 or Z5 repeats!
Others felt completely different so there is no general rule that fits all!
x 2 what Stefan said. I recently asked a similar question about FTP testing position, as I definitely cannot hold the same watts in aero at hard efforts. I can't seem to find the thread...sorry. The gist was, most people test however they can generate the most power (some test aero only though). The real test is whether you can ride aero at your prescribed IF for 56 or 112miles...and still run. That's what matters on race day.
So, the answer I got the most was "FTP test however you can/want to get the highest number you can....then use that to base your IF for ride intensity for whatever distance you're racing" and how well you run. While I could not ride aero at IF of 1.0 (assuming I test sitting up) for more than a couple of minutes, I can stay aero and manage IF of 0.8 for 56 miles and still run. I proved that in RR x 2 and then in races. If I can run in the RR after riding at X watts, then that's the best I can do at planning how hard to ride....just a mattter of execution and maintaining low VI (not busting it up hills, coasting down the backside, daydreaming while watts fall or rise, etc.).
On a similar note, I have noticed that when transitioning from road bike to TT bike (12 wks out from race, for example), that the first few weeks back on the TT bike are a little harder to hold prescribed watts than closer to race day. I don't know for sure if it's just "building far...." or if it's also some muscle adaptation, as some different muscles are used in aero vs. road bike positions.
So, based on that logic, I have to sit up to do my Z4 intervals....they're based off of an FTP test done sitting up primarily. I couldn't get them done without sitting up. But, if I FTP tested aero only, then I should be able to do the Z4 sets aero.
Not sure that one way is "better" than the other....the key is to figure out as best you can what number you want to see on race day that will allow you to ride as fast as you can but still be able to run.
Cadence is very "personal". There are threads on this too....can't find them either! Searches not working right now? Some research shows higher cadence leads to less fatigue than lower cadences for long efforts...but perhaps at higher HR?. I'm no expert, but generally 80-100 is considered fine. Some folks are "spinners", while others are more "mashers"....personal preference really. It is fine to change gears during intervals/tests, as sometimes you're "in between" two gears and neither one feels just right for very long.
Just my $0.02....
I am also new to power (October 2013). I had a similar experience: power lower in aero, especially when riding outside.
I had my bike refitted, and I told the fitter that my power was declining in the aero position. She relaxed my aero and pulled me in closer; now I am much more comfortable and I don't see big power drops when I am in the aero.
I do agree that for testing and in the trainer, you should find the position and cadence that give the best results.