Watts on trainer vs road
Another newbe question. My workout today called for some FTP intervals so I decided to complete the workout on my trainer. I was very surprised that I couldn't hold my FTP for any decent length of time. I was consistently 20-25 watts below my FTP. Don't seem to have this problem when riding outdoors. Is this normal or is it what I fear? Not strong enough!!!
0
Comments
Don't fear! That's pretty normal, Joe. I've seen discussion about it before but don't recall what it is attributed to. Part of it is mental.
Joe, you'll get used to it. You are always fighting resistance inside, there is no inertia to keep your momentum going, so you have to push every pedal stroke for any given power that you want, almost like a slight incline all the time. Plus, there are no rests, no quick downhills, or wind at your back, just constant resistance, that never, ever, lets up! But, you will be stronger if you are stuck inside all winter. Good luck man.
Joe, you will definitely see an indoor FTP vs an outdoor FTP. This is very, very common and your's is just the first thread we'll see on this topic this winter.
Search around on the topic here and in 3.0---TONS of discussion about this. We all have our indoor and outdoor FTP numbers, and ride accordingly depending on what we're doing. Your FT on the trainer is your FT in that venue. Hard work at FT is hard work no matter what the number--it's all good.
Dan - I'm wondering about your explanation as to why there is a difference. If you are riding outside, and you have inertia, or wind at your back, etc. to make it "easier", then you would be seeing lower watts. Or going faster for the same watts. It seems that a certain wattage should make you work just as hard regardless of the venue. I'm new to the power thing, so maybe I'm missing something. I do believe the effect is real however. I've noticed that I can a given HR outside does not seem as hard as it does inside. Could it all be psychological?
I have a similar issue, so I'm interested in the thoughts here. I am also new to power. I originally tested outdoors, and felt like the test went pretty well. I've been able to hold the prescribed intervals indoors based on an outdoor FTP, but they do hurt a lot. When I attempted an indoor FTP test, I wound up with a lower FTP. Makes sense, but I'm thinking its more mental than anything else.
Anyway, as long as I can hold the wattages needed for the workout, which I've been able to do so far, can I go ahead and use my outdoor FTP? I don't really have any issues working harder than I could get away with, but I don't want to do any harm in the process.
A lot of people point to this when the question comes up:
http://alex-cycle.blogspot.com/2009...ining.html
Yup, that's what most of us do who live in climates that force us indoors. Test inside and work off those numbers. Then when you get back outside, test again and then use those in that situation.
Re the effect of lower numbers riding inside...truly, I don't know the science, butI know some of it has to do with being hot. The body cannot remove heat when you are stationary indoors like you can moving through the air. Remember, all track and field indoor records--even something like the hammer throw--are lower (or shorter) than outdoors. The mental piece has to be in play too.
Really, in the end it's not a big deal. It might involve an extra test when you get back outside, but that number will reflect the work you've done all winter. AND you will see the indoor numbers move up through the months. Work works, and in the end the positive results will be there.
@Robert--testing is somewhat of an art. We say here that it's usually between 3 to 5 tests to dial it in and know how to do it. Maybe your first test outside was a little low? Thus being able to hold those watts indoors? Most people can't do that. If you're going to be on the trainer, I would do this month's workouts as you have been doing taking a shade off. Then when you test again indoors, go with that result, even if a bit lower than outside. Thing is about "working harder than I could get away with"--it's counterproductive around here in the long run. The OS starts out like a lamb, but becomes a lion that takes your head off, trust me. You don't want to dig a hole and get all worn out, and not be able to sustain the work over the long run. The key is being able to hit the intervals and the paces week in and week out. A little extra here, a lot harder there, pretty soon you're a mess. (Gee, how would I know that?
) Patience and discipline is the EN way, not only on race day but in this training too. Just trying to save folks from the mistake of learning the hard way, as some of us have done in the past. You're going to have a great time!
I'm doing a FTP test tomorrow. It will probably be in the 230 range. I'd last about 5 minutes trying to ride at what I consider my outdoor FTP of 260.
@Jim: If you hit the link to Alex Simmonds, it sums it up very well. I'm not a smart person, but I came across that article a year ago and tried to remember the best I could! What I have found for me is that a fan is very important, trying to hit numbers higher than what you want very important because it evens out for me anyway. If I'm doing an interval that is supposed to be 95-100% of my ftp, I'm always reaching for my 100% for whole interval. After a month or two, I would see that my graphs would finally level out instead of going down in the end of the intervals. I'm also lucky in the fact that Im pretty motivated to work because I know that for an hour or so is all I have and I have to capitalize on it since my time is limited all year. So usually its do or die for me when I do key workouts. I also use the sufferfest videos to have something to work against. Fight club has 5 TT segments that are awesome to race against with attacks in the middle of them where I try to push it past 100% to make sure I'm on track, the last opponent is Spartacus himself. Luckily for me, my watts do not change much from indoors to outdoors. I've trained so much inside that I actually feel more comfortable hitting my targets on the rollers than I do on the roads so I think the rule of specificity fits too. My ftp numbers were the same indoors and out this season with good results. So make sure you're cool, you have something good to watch, and understand that your indoor workouts are short, and shorter means harder so drill it. Emotion rollers and a powertap are a tremendous combo.
Get the largest, industrial fan that your room can accomodate. One that will remove tooth enamel when you smile. Ours is called the Air King. It helps a lot but you'll still have an indoor and outdoor FTP. Perhaps a poster of Breaking Away on your wall will inspire you.