Do you stay in the saddle during +/- FTP intervals?

neeb

I seem to be able to produce a higher average power during 2x20 intervals if I alternate periods of, say, 2 or 3 mins in the saddle with 2 or 3 mins out of the saddle. If anything, I probably do best if I spend more time out of the saddle than in it. Is this normal, or is it "cheating", in the sense that I would get more training benefit if I tried to stay in the saddle even if I was doing the sessions at a marginally lower average power?

danowat

I never get out of the saddle on intervals, unless they are sprint intervals (which are generally under 1min for me)

TakeTurns

Yes it's completely normal to produce more power whilst out the saddle, it's why people sprint out the saddle etc.

Alternating could be beneficial I suppose if you want to work on both methods of riding. The reason you're doing better when you alternate is because you're resting some of the muscles. However, if you want to get the most out of the interval, I'd stay seated as you'll specifically be working on that one muscle group.

Depends what your intentions behind the interval are really.

Alex_Simmons/RST

For normal cadence efforts on turbo or flat road, something else might be in play, e.g. bike fit.

neeb

I have got the trainer set up to simulate a slight slope, but in effect that just means the resistance is slightly higher, and as I have plenty gears to cover it I don't see why that should make a difference. I don't know if I'd do the same thing on a flat road, but there aren't really any completely flat roads where I am and I have real difficulty doing threshold intervals outdoors for that reason. It might have something to do with using the tacx RLVs a lot (although I'm not doing that for the intervals), when I'm indoors I'm often "ciimbing".

amaferanga

Are you using a power meter or is it power as inferred by the turbo trainer?

neeb

amaferanga wrote:

Are you using a power meter or is it power as inferred by the turbo trainer?

Yes, using a powertap, as you probably know the fortius power is next to useless for comparing power under different conditions (e.g. standing vs. sitting) or between different segments.

When I'm out of the saddle it's not full-on sprinting obviously, I'm putting out pretty much the same power as when I'm seated, maybe just a tiny bit more. I think maybe I've just developed this technique for extended FTP level out-of-saddle efforts through doing a lot of simulated climbing.

danowat

I think it depends on your goals, I am a tester,and as such, the majority of my hard efforts are done in the same position in training as they would in the field.

GiantMike

I always remain seated unless I'm standing for a couple of seconds to relieve pressure on my man's bits. I find that 15 mins in exactly the same position makes them somewhat numb.

neeb

Just as a matter of interest, do those of you who remain seated all of the time when doing intervals indoors with a constant resistance keep the cadence/gear constant for the entire 20mins, or do you shift up/down a gear occasionally?

danowat

I have a cadence target for each interval, I select a gear that will enable me to hit both power and cadence targets, and tend to stay in that gear, if possible, obviously if it's outside, climbs and wind will affect it.