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race pacing with indoor FTP numbers

dan_forbesdan_forbes
in General Training Discussions

 I'm going to be inside for most of my training this year.  I know that my indoor numbers will be lower than my outdoor, with that being said, am I to depend on RPE for my race?  I assume that there really is no way to determine and outdoor FTP based on my indoor one.  Thanks.

Dan

Comments

  • mattsullmattsull

    Welcome back, Dan.

    Are you going to be able to get outside at all?

  • manconamancona
    Dan, you are correct, there really is not an accurate way to determine outdoor ftp based on indoor. After a few years of going from inside to outside many people begin to figure out what THEIR difference is, but this is very individual.

    I would make every effort possible to test your FTP outside once prior to your race simulations. This way you can then base both simulations on that FTP and make sure your pacing is dialed in.
  • mgraffeomgraffeo

    Dan,

    you can look at it one of two ways:

    1. Getting the most accurate numbers is mission critical: then you're going to have to get outside for at least a few key sessions (not just a test), to get an estimate of the number, and then do a long ride or two with a bunch of Z3 to feel that, and then do a race rehearsal to confirm that you're at the right place
    2. Getting the numbers is a good guide: if you're forced to train exclusively on the trainer, than just recognize that you may be leaving a few watts on the table during your race (versus if you were using your outdoor FTP).  What does that mean?  Maybe you lose a few minutes on the bike leg.  Reasonable chance of making it back up on the run.

    Neither choice is right or wrong.  Just a question of how you choose to look at it.

    Mike

  • dan_forbesdan_forbes

     Yes, but not consistently enough to get real numbers.  Right now it is easier for everyone that I do the indoor sessions because we have a newborn and sleep is a priority for my wife right now.  But, as I think about it, later this summer I'm sure the baby will start to be on a regular schedule and time will free up.  so, I guess I should be a bit more optimistic.  I will say that I am really beginning to like my rollers now, especially with the sufferfest videos (as sick as that sounds).  Plus, I know I won't get hit in the middle of nowhere.  I do love the outdoor though.  

    Dan

     

  • dan_forbesdan_forbes

     I will.  As I just told the other Matt, I'm constrained to the indoors because of a newborn and trying to keep my wife sane, and my other 2 kids happy.  But, as the summer wears on, I'll probably be able to get out.  Thanks for the input.

    Dan

  • dan_forbesdan_forbes

     Good points.  Thanks, I will take that into consideration if I can't get out consistently

    Dan

     

  • Al TruscottAl Truscott
    Posted By Mike Graffeo on 01 Apr 2010 09:48 AM

    1. Getting the numbers is a good guide: if you're forced to train exclusively on the trainer, than just recognize that you may be leaving a few watts on the table during your race (versus if you were using your outdoor FTP).  What does that mean?  Maybe you lose a few minutes on the bike leg.  Reasonable chance of making it back up on the run.

    Mike



    Right; when racing, better to err too low than too high on FTP and VDOT. Just bump up your indoor FTP to the next "5" or "0" (e.g., 228 >>230), and call it good.

  • dan_forbesdan_forbes
    Good advice, I always try to err on the safe side. Thanks guys.

    Dan
  • Coach PatrickCoach Patrick
    Great advice doodes, thanks for helping. Still waiting to see Mancona's how-to diaper changing videos. image
  • mattsullmattsull
    Posted By Patrick McCrann on 01 Apr 2010 01:03 PM

    Still waiting to see Mancona's how-to diaper changing videos.

    . . . while riding the trainer @ FTP.

  • manconamancona
    Posted By Matt Sullivan on 01 Apr 2010 01:19 PM
    Posted By Patrick McCrann on 01 Apr 2010 01:03 PM

    Still waiting to see Mancona's how-to diaper changing videos.

    . . . while riding the trainer @ FTP.



    Hmm... a month ago Abigail would have fit laying on her back on the aerobars.  Not sure she will fit anymore though, and I might get in trouble if I try it.

     

    On a side note: we are already using the jogging stroller, but only for walks until she has better neck control and is a few months older.  I got a few Zoot, Zipp, and SRAM stickers for the stroller last the weekend, just need the EN stickers from Trent now, and she will be ready for race season.

    I didn't have any luck getting Zoot clothes or shoes for her though... they occasionally make some kids clothes, but nothing in toddler or infant size.

  • mattsullmattsull

    You would defintely get in trouble! Can't wait to see the stroller (and Abigail).

  • cwhytecwhyte
    What race distance are we talking about here? I think that's a significant factor in providing you a good response.

    Thanks, Chris
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