Indoor FTP test vs outdoor FTP test?

Amulya Parthasarathy

Team,

As we transition from the short indoor trainer rides to much longer outdoor rides on Saturdays, do you guys use the same power numbers that we tested indoors (in week #14 of Nov-OS)? I think that my outdoor power number is about 5-10% more than my indoor number (Just based on past on observation and RPE). I have not done any official test to validate the difference though.



With that said I was thinking of doing an outdoor power test that is coming up next week (Week#14 of my Short Course plan).



The question however is

1. IS there any value in doing an actual outdoor FTP test vs Indoor?

2. Should I just fudge the number (add 5 - 10%) for outdoors rides?



If the recommendation is to do an outdoor test, what is the typical protocol that you would follow? Is it same as indoor in term of warmup, 5 min Vo2 and 20 minute FTP? Any recommendation of the type of course I should choose (flats vs hills etc)?



Any feedback would be greatly appreciated.



Thanks,

Amulya

Al Truscott

IF you're going to test, you should test in the conditions in which you will be training.  Meaning, if you are looking at training outside in the immediate future, test outside. And choose a route with minimal distractions, defined as elevation changes, traffic, bad pavement, wind, etc. I'm willing to drive 10-15 miles to find a 7 mile section of smooth asphalt road with a wide shoulder, no traffic lights, minimal traffic, no development, flat, just so I can test using a 20/2/20  protocol.

There are, of course, ways to determine FTP without actually "testing". The EN wiki has an entry on that, written years ago by Coach Rich:

http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Alternate+Means+of+Determining+FTP

ezellrh

I will also add that regardless of what 'normal' or 'most' or 'all' athletes reportedly experience, you are a unique n=1. So I would be very hesitant to apply any fudge or manual adjustment on what your FTP (and more importantly training zones) is/are from indoors to outdoors based on recommendations from other folks. I would highly recommend you do an outdoor FTP test when you are ready to transition to outdoor riding. Then you will have confidence in the numbers on the dial.



Although 'most' people see higher numbers outdoors, I see lower numbers. My n=1 variables also include going from a road bike (OS training) to a tri-bike (anything but OS training and infrequent group rides), head down / music blasting my eardrums inside to head up, having to pay attention and steer outside.



We're all different. Test outdoors

Julie Pfeifle

Hi Amulya, I second the test outside ON YOUR TT bike reco, because you'll likely find a difference between road and TT bike, in addition to in vs out. One reco for a great outside test place near you (I think) is starting at Raymond and Dagnino Rd. intersection, all right hand turns - Raymond turns into Lorraine, which turns right into Hartford Ave, which ends at N Livermore. Right onto Livermore, then right onto May School and right onto Dagnino. 4.5 pancake flat, pretty traffic-free, sometimes windy miles. Have fun!

rlh2000

Wanted to add a question here- I will most likley be doing interval rides inside and longer weekend rides outside. When I go outside I definitely plan to test outside for the first time of the year, but curious as to what I need to do to also have an accurate indoor FTP to keep riding indoors? Do I have to test twice- once outdoors and once indoors?

Amulya Parthasarathy

Al, Roy and Julie, Thank you very much for the feedback. I initially thought that I'd skip the test next week since I tested in the last week of Jan during the NovOS. Since there wasn’t much bike workouts during swim camp, I didn’t think my FTP would change and I wasn’t mentally ready for another test. However with that said, the SC plan after SwimCamp had me do 2 x 20' FTP intervals last week and this week as well. I think I’m ready for another test given that I’m not dreading the 2x20’ FTP sessions anymore.

The main driver behind the question was just as Rachel mentioned above. My week day rides are indoors primarily due to limited time constrains. Saturday's is usually my only outdoor ride 90% of the time. So my thought was should I have an Indoor FTP number and an outdoor FTP number?

It sounds like an outdoor test is very valuable compared to indoor numbers. I'll plan on doing the test next week.

Al Truscott

I usually do one ride weekly -FTP or VO2 max intervals - on the trainer thru much of the year. After the OutSeason, once I start doing most of my rides outdoors, I usually do not test any more indoors, just keep the FTP I ended the OS with. If that were to get way too easy, then I would SWAG a new, higher indoor FTP. But truthfully, that has never happened - once I get into longer rides and runs, my indoor FTP seems to plateau.

Peter Greagg

Like Al, I usually do at least one trainer ride each week throughout the whole year.
As a result, during race preparation, I keep track of two different FTPs.
One on my TT bike, and one on my roadie which is always set up on my Computrainer.
The 'old' FTP test (20(2)20) was a bit too taxing mentally and physically for me to test often. Also, the results were pretty variable which kinda defeats the purpose of testing.
I do find the 5, 10, 20 test both a pretty solid wko and quite repeatable — meaning that I don't mind testing.

Amulya Parthasarathy

Thanks Peter.

Is there a preference on which testing protocol to choose for Outdoor test (20(2)20) vs (5'vo2(10)20'allout)? Is it mostly just a matter or personal preference or does the 20(2)20 have a benefit over the other when testing outdoor? I've been doing the (5'vo2(10)20'allout) test during the OS and it has worked well for me. I don't mind doing either of them but just want to do the test which is more reliable.

ezellrh

I think it all comes down to personal preference and what is repeatable to you. I prefer the 2x20(2) variety; but again, that's merely my personal preference. If you dig the 5/10/20 version, stick with it.

Peter Greagg

What Roy said, particularly the repeatable bit!

Amulya Parthasarathy

Thanks Roy and Peter.

@Julie, Thanks for the course tip. I just mapped it out and I think that would be a perfect location to test.