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good for st. george?

robin sarnerrobin sarner
in General Training Discussions

copy of my general post:

Race sim number one done.        5:32 riding Computrainer RealVideo.      Did the whole Kona course.    NP 209 (ftp maybe 300 now). The 6 mile run was fine.     So I think my fitness is where it needs to be especially as it should be easier to put some watts into the real world roads.     A bit tired now !!!

 

questions:

1)  Pending race simulation two, I can maybe increase my goal race watts a bit?

2) My computrainer power generally agrees with my quarq power.     I'll try to get some more outdoor work and data before the race pending the weather.           But, I can assume I should be able to average somewhat higher watts outside versus inside?

Comments

  • Nemo BrauchNemo Brauch

     Very very very tough to guestimate indoor vs outdoor watts.  In general, most folks find they get an instant FTP bump when they head outside. HOWEVER, that bump can be completely offset if for example you ride indoors, on the hoods, or on a road bike.   Most folks also find they get an instant FTP drop when they go from road bike (or riding on the hoods of the TT bike) to doing a 2x20 in aero the whole way.

    So before we start guestimates.  What are you riding inside?  

  • Al TruscottAl Truscott

    Robin - to reinterate what I told you elsewhere:

    5.5 hours on the CompuTrainer; that's a level of comittment to success which will serve you well on race day.



    One other comment: I STRONGLY suggest an outdoor 42 minute FTP test prior to your next RR to lock in your pace. 5 watts can make a big difference one way or the other on race day. If you hit your power numbers based on that outdoor test on that RR AND can run your race pace level for an hour afterwards, then YOU ARE SET for St. George. Don't get cute on race day; your only decision will be what IF to ride at.

  • robin sarnerrobin sarner

    Nemo,  Inside and out I ride my tri bike.   Stay in the aerobars as much as possible inside and out (other than hills and streching). thanks.

  • robin sarnerrobin sarner

    Thanks folks.

    Al.  By not getting cute, do you mean picking my IF/race power before the race and sticking with it?

     

  • Coach RichCoach Rich

    Robin:

    1. Read and listen to this. ALL of it, especially the bike execution stuff.
    2. DO AN FTP TEST OUTSIDE.
    3. Do your next RR outside.

    Sorry, there is almost zero relationship between an RR indoors on a CT with power and one outside. You need to miracle yourself an outdoor RR and you need to take advantage of those resources above, yesterday.

  • Al TruscottAl Truscott
    Posted By robin sarner on 01 Apr 2011 07:18 AM

    Al.  By not getting cute, do you mean picking my IF/race power before the race and sticking with it?

     

    Exactly. Within the context of the power guidelines for hills.

  • robin sarnerrobin sarner

     

    Coach. 

    Yes of course I had already reviewed all that material many times and continue to do so.

    Certainly I will get outside when/if I can.   However, very wet and somewhat cold are not safe on a time trial bike.   Visibility issues, traction issues, car issues, etc.        Many triathletes seem to have a cavalier attitude about their own safety and recklessly endanger themselves by going outside in poor conditions and on unstable time trial bikes.    Racing in poor conditions may be worth the risk (Ironman Canada was horrendous on the bike last year.  Very wet and windy with folks going down left and right), but testosterone based decisions to ride outside for training, in poor conditions, are not appropriate. 

     

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