Not Making Trainer Intervals - Shorten Int. and Hit FT? Or Lower IF and Hit Full Int?
Hi:
I am back on the trainer cuz of the Cali storms and I am having a problem hitting FT on my bike intervals and melting before I am done. Today I lowered my IF for each interval and completed them. One at ~.87 IF and the other at ~.93 IF. Figuring I would do the next intervals at .90 IF. Then after shoot for .95 and then up to 1.0 IF. Slow build, I guess. I am just not a good trainer guy.
The questions is: is this a good plan? Or should I shorten the scheduled interval and hit FT instead? Are there pros and cons to either?
Thanks,
John
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Comments
John,
Are you trying to hit your outdoor FTP number on the trainer? If so, a slow painful death you will endure.
I have about a 25 watt difference between in and out, mainly due to the fact I'm not lugging around 200lbs when on the trainer, ya know?
If you are trying to hit an indoor number and just having trouble, try breaking up the intervals. Linda suggested this a few weeks back as it was done by another EN member, Colleen who is a very successful and strong triathlete.
A 2x10, could be a 4x5 with minimal rest. Something like that.
Dave
I've constantly been having trainer mojo issues, not able to hit the prescribed targets. I have been doing a combo of what you did, shorten the FT intervals and increase the # of them at lower %s. I know it's not perfect, but if that's the max I can hit for any certain day, it's better than nothing! IMHO any way.
@Scott - PT is dialed in!
@Halligan - I am trying to hit my outside FTP of 259. I just did my test outside 2 weeks ago. Last year I could hit at least .95 IF of my outside # on the trainer. This year, not so much. Guess I just need more practice to get the "feel" again?
So you have a trainer FTP 25 watts lower than you outside FTP and the inside is what you use? Should I lower my FT # for my trainer rides? I have never done a 2 x 20 (2) on a trainer so I have no idea what that FT number would be. But I did joke with Tom this morning in my cave that next year I will do my first FT test on the trainer so I can crush my outside rides.
John, I have to agree with Dave and Nemo. This is my 1st OS with power, and when I did my 1st FTP test it came out 20 points lower than my outside FTP. I blamed it on just doing a 5K race a recent hard bike workout. So I disagreed with the test and did my intevals (8's, 10's, 12's) at my outdoor #. I subsequently fried myself and when I recently retested, it was still 20 points lower.
I think you should do the 2 X 20 (2') test on the trainer so you can experience the joy that us ENer's who live in winter wonderland get to suffer through.
Dave H. I can not tell you how happy I was to read that your FTP is 25 points lower indoors. I was feeling pretty down yesterday ater my week 8 test.
Thanks guys. My FTP is actually 259. I have updated my signature.
Also talked to Tom Glynn about this today and this was his first question: Have you lowered your FTP #? Guess if I have a WSM in my cave I should listen to him.
So 259 * .9 is 233 watts. I was able to do 238 watts on the second interval today. It was tough, though. I also don't want to sandbag like Dave Ambrose does (DOH!).
I want to have to work to meet my #. So I think I will start at 238 which is 21 watts below my outside #. After I do a couple of these I will see if I can adjust up.
Then that leaves a question about how to switch WKO back and forth between outside and inside ride #'s as I will be outside as well during the winter? Hopefully this Saturday. Thoughts?
Thanks again for your help guys!
Hey John--
Now that you have had the experience for yourself PLEASE help us help others understand that your CANNOT do your outdoor watts indoors. Both newbies and vets get hug up on this. It happens over and over. Then people get discouraged, think they suck, keep pushing to a place that's impossible to reach. Really, a 10-15% drop is normal. So glad you didn't slay yourself for weeks on end. I am actively recruiting an informal army to help our brethren here with this issue.
Rock on, big guy.
And...I gotta add: why can't you ride outside? It's raining? It's below 60 degrees?
C'mon! John Stark: YOU are an Ironman!
If people are getting hung up on indoor vs outdoor watts they just need to move north then they wouldn't have any outdoor watts to worry about (at least not til April)
@Bill and Robert - Funny Stuff.
@Nemo - I have been noodling this and I think I will just keep my outside FT # in WKO. It is all about TSS, right? I am not sure there will be any type of a significant drop every week in that area since I am able to get outside as well at times. Plus I am not a data deep diver like some of our brethren around here. I prefer just to net things out.
@Linda - Last year on the trainer I was able to get to at least .95 IF of my outside FT and several times to FT. Not sure the difference this year? Guess I just didn't know better? But now I know why some sigs show inside and outside FTP #'s.
I will just plug away and get 'r dun!
Thanks again everyone.
John
OK, work at 100% is probs better in many cases but I wouldn't worry too much and just focus on 'getting er done'.
So, I'd personally lower the IF and also maybe increase the durations a tad.
@David: 20x20s?!!! 400 minutes?!!! Jeeze, no wonder those guys can pull 5-6 watts/kilogram.