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Trainer ride vs Outside

steven cummingssteven cummings
in General Training Discussions
So I did a 3hour trainer ride yesterday mostly in zone 3 due to rain. While out biking with my friends today we had the discussion of does 3 hours on a trainer equal approximately 3:30 or 4 on the road. Some said yes but I'm not convinced since I'm holding my power steady. What's the EN opinion on this, does 3trainer hours=3 + outside?

Comments

  • Al TruscottAl Truscott
    Did you coast down any hills? Slow for any cars or traffic? Stop at any lights, for a nature break or drinks? If not, 3 hours on a trainer is probably worth longer on the road.mBut that's what TSS was invented for, to give a more "objective measure of effective work.
  • Edwin CroucherEdwin Croucher

    Steve, for me indoors is distinctly more focused with much higher intensity than outside. Inside, I can hold a set wattage for a set time and not have those watts drift very much. Outside, wind, terrain, traffic and every other environmental factor keeps me from having such consistent work. I have never done a 3 hour trainer ride where I held a steady zone. When I am on the trainer it is for specific work. There is a portion where I hold steady, but I have not just done 3 hours at IM pace. My mind is fried after a 2.5 hour where the first 1.75 is intervals.

  • steven cummingssteven cummings
    @Al correct, all the downtime ie coasting, stop signs, etc are taken out so I am probably gaining more ride time. Good point on the TSS I didn't look at it that way so I need to go back and look at my data.

    @edwin yes it was a very mind numbing experience! I'm not a fan of long trainer rides but the rain kept me in plus I needed to get in the work. I also flipped what should have been my 4hr Saturday ride with a 3hr always be pushing ride so I tried to stay in zone 3 with a few intervals thrown in. I probably should have reverted back to the get faster routine and done 2x20's and cut it down to 2:30.

  • morpheusmorpheus
    The times that I've been forced to do my long ride inside still surprise me on the day after. Even though, I often cut them a little shorter, by working in longer consistent stretches of 85% or 95% and adding some 120%s, I feel the effects the day after just as much, if not more, than after longer (sometimes much longer) outdoor rides. Even if we really push it outside, we've all learned how to 'conserve' energy due to pacing hills or rolling in a paceline. Only speaking for myself, but, that little skill works great for hanging with the group but the longer consistent intervals do a better job at 'stressing' or 'pushing' our fitness for what we want to do later on a specific day. You know all of this. I look at it like the trainer is the work that I do to hone in for my tri race and the outdoor riding, even if I throw the EN intervals in it, is for sanity and fun and punch throwing with some buddies.

    My point is, TSS comparisons aside, an 3 hr indoor EN ride with intervals hit and held is arguably MORE valuable than the 4 hr rides that we WANT to do outside on the roads.

    Having said that, I better see ya up in Helen next Saturday!
  • steven cummingssteven cummings
    I definately got in some work on the long trainer ride so it was worth doing. Win Win, I suppose for getting the workout done and hopefully at a better ROI.

    @Chris, luckily Sunday was rain free and I was able to go to Catersville to get in a solid ride. Still in for climbing some mountains soon!
  • morpheusmorpheus
    oh yeah, forgot you're out for next weekend. check in for the following, got it.
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