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first outdoor ride with PT

Jan SchorpionJan Schorpion
in General Training Discussions

I bought a power tap from Rich over the winter but was only able to use it for the first time outdoors yesterday. Since I don't know my outdoors FTP, I rode based on RPE and most of the ride felt like an zn2- zn3 ride ( based on comparison with RPE when using TrainerRoad). From the EN power webinars, I understand that you need a month's worth of data to estimate a good FTP. And that is ok, since I won't be using my power meter in my first race because I am renting a bike for that one. But to get all the required data such as NP, VI, IF, to be able to see the bins of power distribution, what software do you require? Do only the premium versions of Strava and WKO+ give you this info? Or is there free software that provides this info as well. I use a Garmin 310XT as my head unit.

Comments

  • RumpoleRumpole
    1. If you've been riding for months using TR's virtual power, you don't need to ride outdoors with a PT for a month. Just test yourself: 5 minutes hard/all out, rest, 20 min all out. Multiply by .95 and voila--FTP. The five minute power is your V02 power.

    2. For learning all of the other stuff, there is free software called Golden Cheetah which is really bike focused, but I use it for everything--I just manually enter running and swimming to estimate training stress (for example, 3mi@Z4 = approx 50 TSS). On the bike, GC will give you NP, TSS, VI, critical power graphs--everything you need to geek out for hours. But all you really need to know is that FTP number. WKO+ has similar tools, and can use the GPS info in the Garmin to calculate rTSS--golden cheetah will not do that, but will allow you to import and analyze your runs to some degree.

    3. You've been training with power. Think about figuring out a way to have a meter on your bike when your race. I have heard Rich say that he will kick people in the junk if they train but don't race with it. No one's ever tested him on this... ;-0
  • cgres123cgres123
    Just go out and test. A 5 min VO2 and a 20 min ride. It is the same test as inside. Use the calculators under the training plan drop down listed above. BOOM ya got zones...
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