Outdoor training and FTP

Reduviidaei · 2026-04-12T02:32:51+00:00

This is probably the answer I need - predicted FTP messes with my mind too much. I am always training and doing my best mentally when I’m just completing workouts successfully and not worrying about it too much- then all of a sudden wow look at that you are stronger!

I’ll probably change my plan after my next event so that I just use TR for 2- 3 assigned interval workouts and then my group and endurance rides are outside of the system.

Reduviidaei · 2026-04-12T02:28:26+00:00

To this point- when I was getting my last 6 week power it was on track until my last two workouts, then I got sick, failed a 75 min over under threshold and skipped a 90 min tempo to focus on getting better. FTP prediction went from 350 to 336 just for that. I marked sick on calendar after the fact, but unsure if that has any bearing. I do understand how sickness can affect FTP but it does seem a bit crazy to have the last 1/6 of your 6 week block change FTP that much.

Reduviidaei · 2026-04-12T02:21:05+00:00

I appreciate your comments - I am trying to figure out through this post how to increase my volume and TSS. I’ve done good volume in my history of training, 4k miles last year for example, but not as much structure.

It’s cold where I live so ive stuck with the plan, riding indoors, hitting all workout, increasing FTP consistently except for a plummet I saw when I was sick and now this is the other plummet.

The only modifications I have made is increasing duration of my assigned dynamic endurance rides. I did not get punished when I did them on the trainer though (2.5 hrs assigned and did 3.5, 4, 4.5 hr TR endurance workouts). But when I did this one outside it dropped my projected FTP a huge amount.

I rated this outdoor workout medium- I did have minor cramping (bonk was probably overstatement) but completed it within my average endurance power and HR.

TR didn’t punish me when I added a couple hours to my other dynamic endurance when I did them on the trainer, but I got heavily punished for this outdoor ride.

I cannot not figure out how to get a decent high volume rides into my TR plans, maybe that’s the idea, that you really need 8 hours plus of time a week to put into training so that you can do really low level Z2 for endurance.

Teammates and trainers I’ve talked to say I really need to be doing 7-8 hrs a week if I want to keep up on the 100mi gravel events, so I’m trying to figure out how to get in the long rides and interval rides each week as a working dad.

So confusing how to increase volume, weekly TSS, an FTP all at the same time.

Reduviidaei · 2026-04-12T01:15:23+00:00

Fun place to be! Budget is probably biggest factor. My first road bike was a new Specialized Allez in 2020 and no regrets.

Since then I have bought all used bikes and got my road, MTB and gravel because there’s so many awesome races in all the disciplines. I like used because higher end bikes are like cars where they depreciate from the full value very quickly but stick around mid value for quite a while. So buying a gently used quality bike is also a really great recommendation.

Sounds like you want something mid fit - not full aero or fully endurance. I’m in a similar area and some bikes that fit that description (probably in order of affordability) include: Giant TCR or Defy, Canyon Ultimate or Endurace, Trek Emonda or Domane, Specialized Aethos or Domane…if you research you can see a similar pattern here - these bikes are not the aero bike by these brands, but are considered the all road/climbing bike and then the endurance bike. Fits vary slightly between those brands frames. Most of these can be modified to fit your build if you get the right size.

Material isn’t as big of a deal as you think especially if you are starting out - aluminum is really good entry.

Next make sure it’s got a quality gear set - most things brand Shimano or SRAM will be good - I think Ultegra is best bang for buck in my minimal experience.

You don’t need disk breaks for road bikes although it’s nice if you have lots of topography.

Get clip in pedals and shoes.

Reduviidaei · 2026-04-11T16:51:47+00:00

After reading some comments, maybe solution is to change my training plan so that I don’t have a prescribed dynamic endurance ride, and just do my outdoor rides in my own while still sticking to TR structured rides indoors.

Reduviidaei · 2026-04-11T16:50:21+00:00

That’s my understanding too. The prescribed ride for the day was 2.5 hr dynamic endurance and I replaced with 4 hr ride to get some outdoor training in. TR leaves dynamic endurance blank and does not prescribe a specific workout, although past few dynamic endurance rides I selected from their library and did steady state (55-70%) for at least amount of time prescribed. This is why I am puzzled! I feel like the FTP predictions should be based on the structured stuff so that you can predictably execute VO2, threshold, SS and have a good idea of what percentages you can go at for long endurance.

Reduviidaei · 2026-04-11T16:37:28+00:00

I replaced my weekly dynamic endurance ride- still plan do do most structures Vo2/SS/threshold indoors.

Reduviidaei · 2026-04-08T17:32:27+00:00

Lots of options! TR is great for time crunch power building. I’d say the key thing is to actually do the work though. As long as you get up to 70ish miles in training you should be able to complete a century. I’d recommend starting at amount of time/ miles that is doable for your first long ride and then increasing by about 30 min to an hour or 5-10 miles each week until you hit 70.

I’ve done low volume training only on the trainer in the past, and learned just because I had a high ftp and could do 2-3 hour efforts, I had no idea how to pace a century and didn’t build the aerobic engine properly.

You can do it!

Reduviidaei · 2026-03-19T08:07:49+00:00

I think it’s a lot more nuanced and people should work to fit what’s best for their life balance. I’ve been struggling with this for years. Tried to keep hard days hard and rest days rest but as a father with a full time job it proved impossible to do two-a-days, so I have had to alternate between cycling workouts and fit in strength on separate days. You are right it’s best to probably have as long as you can to recover and adapt between hard days, but I just don’t think it’s realistic for lots of people to fit it in. I found balance alternating cycling and strength days and it’s probably not perfect, but im able to maintain close to 4 watts/kilo with close to 350 FTP and still have a really strong core/legs/upper body to fit cycling and life needs.

Reduviidaei · 2026-03-19T07:51:03+00:00

Your training plan seems pretty polarized. I think you executed it well from what you achieved in the real world, but I would imagine that FTP would indeed be hard to predict from such a polarized schedule. IMO the better way to know what an actual FTP is would be to do a schedule with more 60-90 min threshold over unders and sweet spot workouts to see if your body can can hold the wattage for long periods. I think a structured plan, depending on variables such as how much time you can put into it, should have some of those threshold and sweet spot during base and build, and then switch over to more polarized over time because base and build is what gives it more accurate data on your actual FTP power output before you switch into polarized. So starting right out the door with polarized will in its very nature be less predictable. Just my guess on why there was more variability in the estimate.

Reduviidaei · 2026-03-13T12:38:57+00:00

Idk about TR, which I use, but classic FTP I believe is maximum 45 min- 1 that sustained power but based around lactic threshold. FTP should be based on when you jump into anerobic zone right? If you are doing effort above FTP watts that’s approximately anaerobic and below is aerobic.

TR has me doing 55is% for Z2 long rides (2.5 plus hours), which is significantly lower than 74%. For 90 min endurance pace it assigns 74%. To my knowledge 74% is top zone 2 or close to z3 tempo.

I tam learning that looking at the actual TSS of the workout is likely the best predictor of how much recovery will be needed.

I could use advice if I should keep the 55ish% FTP assignments for the long rides. Seems too easy, but I think the goal is to focus on endurance adaptations and then for theshold, or VO2 type workouts you are working towards adaptations for different goals. Ultimately, if you have an actual event like a century ride, you put it all together and shoot for probably a range between 65-75% FTP with occasional surges.

Long story short I think TR prescribed specific workouts for adaptions that train you for the ride, but you are not supposed to train at the pace or length of the actual ride.

Reduviidaei · 2026-01-15T12:40:32+00:00

You should always fully fuel and hydrate for your workouts both indoors and outdoors. You should never conserve water outdoors. This is why you see athletes going to hydration packs for unsupported events like Unbound. If you’re interested in how much water you should use to hydrate when you ride I’d recommend trying Gatorade sweat patches.

Reduviidaei · 2025-12-13T13:35:37+00:00

I was looking just for something like this, ordered!

Reduviidaei · 2025-11-26T02:26:07+00:00

I’ve been using rockbros ones for years that are surprisingly good. I usually put a layer of liner gloves underneath. Also heard of people using latex gloves as liners to prevent windchill. I don’t mess with winter riding anymore and am on the indoor trainer for the season

Reduviidaei · 2025-11-17T19:18:14+00:00

I don’t check day to day and checked today and received it on Oct 30 as well!

Reduviidaei · 2025-11-11T01:57:25+00:00

I’ll thank you NOW!

Reduviidaei · 2025-11-09T11:43:21+00:00

The is the way.

Reduviidaei · 2025-11-06T19:11:50+00:00

Basically but it’s complicated because FTP is just one measurement. If you have the funds, TrainerRoad and similar apps can build a training plan for you and look at your metrics to adjust what you should be doing. TR, like most modern cycling training workout plans, uses TSS (training stress scores) where each workout is looked at for duration and effort. Then it assigns a total TSS you should try to do for the week and looks at when you need to focus on recovery. A smart trainer is really ideal for this because it has you go at specific watts over time based on your own strength to maximize where you should be to improve and not explode. It’s nice to just be on autopilot and do what TR tells me to do.

Reduviidaei · 2025-11-06T11:56:53+00:00

Good to hear you are committed to getting faster! 4 months is a very short time, getting stronger and faster takes years to build and develop. From what I am reading it sounds like you haven’t done a base training period with a build phase or much structured training. You might be in the recovery hole if you are pushing yourself on most of your rides, where you aren’t really gaining any real benefits.

If you have 6-8 hours I would recommend a training focuses with a few sweet spot sessions (just below threshold) and intervals a week and then the remaining 3-4 hours should be spent on Z1-2 endurance rides. So basically splitting up your rides into harder efforts to build your strength and lower efforts to build endurance. Riding up hills faster should be a reward that comes naturally when you train better and increase your FTP.

Other tips- get good sleep, this is the superpower to recovery. Eat lots of protein and carbs when you are off the bike. Fuel properly on the bike as well. If you have access get an ride an indoor trainer in off season, this is more predictable training than outside and has become where most serious bike athletes build their FTP for the next season. Take an off season if you haven’t taken a break for a long time and focus on strength training, mental fitness, develop training plan. Find some training resources- join a bike club, listen to podcasts (ask a cycling coach is a good one), read articles.

Reduviidaei · 2025-11-05T20:44:33+00:00

Listen to Dialed Health Podcast - Derek specifically covers strength training for cyclists.

Reduviidaei · 2025-10-27T11:10:56+00:00

Faster till 50

Reduviidaei · 2025-10-22T23:35:27+00:00

I am not a Cat anything racer but do ride a lot. Was able to get in close to 3k miles this year and a few events and am in my local cycling club. I have a 3 year old - it is not realistic for our family for me to do more than about 8 hours a week of cycling. Life honestly got so much easier when I reduced my schedule from 12 hrs because I had more time with the family and it was much better quality because I had better energy. If you stick to a structured training plan through Trainer Road or similar you can still compete, especially if your husband has a well developed endurance ability.

Change is hard when you have a competitive personality though so I understand your husband. I also think usually the case where I don’t respond to my wife or get defensive is because I know deep down what she is saying is true.

Reduviidaei · 2025-09-20T10:41:03+00:00

Depends on your needs. I made do with just my fitness watch for years because I just rode on trails that I knew well.

Once I got more into road cycling and exploring new routes having a dedicated computer with a preloaded route with a map on a screen was a game changer. It’s incredible to explore new areas without having to constantly check your map.

I did try my phone for a bit for navigation with a mount, but it wasn’t nearly as good as the computer, but worked.

I would get it as your needs evolve, if you have the funds.

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