Benefits of turbo wattage v outdoor wattage

phil s

My question, for the enlightened ones here, is this -
Let's say - because of different RPE, heating, inertia, etc - I can only manage 2x20 intervals on the turbo at 310w, but can do 2x20 at 330w or more on the road... do I get the same benefit indoors? Or will training more indoors lead to decreased outdoor performance because I'm pushing fewer watts?

Alex_Simmons/RST

phil s wrote:

I can only manage 2x20 intervals on the turbo at 310w, but can do 2x20 at 330w or more on the road... do I get the same benefit indoors?

No.

phil s wrote:

Or will training more indoors lead to decreased outdoor performance because I'm pushing fewer watts?

Hard to say but "alls you can do is alls you can do". It won't be "bad" training.

And if training indoors instead of not riding outdoors, then the answer is you are better off doing the work.

Nevertheless, those that train indoors and see an improvement there, also generally report a bump in outdoor power, once they've had some outdoor adaptation time. These are the guys who are snowed in all winter and can't ride outdoors at all.

I think the answer lies in seeing if you can at least train at the desired Level, rather than the same absolute power. e.g. lower Level 4 work on the trainer, when outside do higher end Level 4.

I know I am lucky in that on my indoor set up I am capable of same power as outdoor. But then I went to some lengths to make that happen.

phil s

Thanks as ever, Alex. Usually for 2x20 I go outside but there are days when the weather is too grimy and I know it'll be frustrating so I do the session indoors. There are also days when I go great guns indoors for no apparent reason. My biggest obstacle indoors is overheating, even with a fan in my face. I need to find a better fan.

Alex_Simmons/RST

There's a lot to be said for a BFF.

jgsi

Is the kj expenditure lower as well?

Shavedlegs

Does this mean as I do almost all my training indoors I'm at a distinct disadvantage?

phil s

JGSI wrote:

Is the kj expenditure lower as well?

Haven't checked that, but surely if you put out 280w for an hour as opposed to 300w it will be... then again, if you're physically melting indoors maybe that burns more? Not sure more of what - brain cells perhaps?

dennisn

Shavedlegs wrote:

Does this mean as I do almost all my training indoors I'm at a distinct disadvantage?

Aren't you the guy who wants to do 240 miles in 9 hours? And almost all your training is going to be inside? :roll: :roll:

Murr X

Shavedlegs wrote:

Does this mean as I do almost all my training indoors I'm at a distinct disadvantage?

Really only if the power level that you are riding at indoors is lower than what you are producing outdoors - it doesn't have to be less effective but it is important for you to know how much power is varying from road to turbo. This is one example of why training with power is helpful.

Read through Alex's indoor power training page as it is a very good place to start.

Alex_Simmons/RST

JGSI wrote:

Is the kj expenditure lower as well?

Less watts for same time = fewer kJ.

Energy = Power x Time
joules = watts x seconds