cthenn

I'll pose this question in terms of a ride I just did, but it kind of applies to any training ride. Today, I was trying to hit 175 watts, which for me is Zone 2. So, a relatively easy day. When I got back, my "normalized" power was only 155w, and my average was even lower, 135w. The problem is the route I chose. I chose a slightly hilly route, with no sustained hills, but a lot of small ups and downs. While I would keep my power to the target on the climb, obviously on the descent, it's very hard to keep the power up where I wanted it.

So, in this example, is it better to bring the power up to, say, over 200 watts on climbs, in order to offset the lower power on descents, and then average the number you are aiming for? Or is it better to just accept a lower average at the end of the ride, and not go above the target zone on any climbs? I physically feel like I did what I wanted, not tired, legs feel good, but a decent workout.

gregf83 

Ideally you'd find a flatter place to ride or get comfortable applying power on the descents. Are you spinning out on the hills or just not comfortable at higher speed?

If you have to ride on the hills then yes you'll need to boost the power on the ascents. Accepting a lower average is a different workout and will have a different effect than the planned workout.

deapee

hrmm...that's actually a really good question, and probably THE reason why I only train with power on the indoor trainer.

I think training with power outside has its merits if you have a decently long hill...or sustained flat...but if you want to average 175, you're probably going to have to go over on the hills if they're short and try to at least push something coming down. Personally, I've done heavy efforts when trying to run an average (like pushing 350+ for 1 min segment) and it really puts me down for a few minutes.

I think you'd be better off adapting your training efforts to your route. It just sounds to me like you have a route that is more suited to an interval-type training session...it's just what we're dealt depending on where we live.

One thing I do like to do is have a number I won't go under....one routes like you're talking about.

All that being said, realize that you're probably a lot more advanced than me...but I do think about stuff a lot too...just throwing my two cents in.

Ravenwing

Yup, hilly country around here as well, so there are no 'easy' rides. Its all either uphill or downhill, with very limited flats. I've learned to accept that all my outdoor rides are 'interval' rides, and don't really pay much attention to the power readings. Indoors on the trainer is where I do my low power endurance, or over/unders. Outside its just go for it, endure the hills and enjoy being out there!

denvertrout

Seems like you should be able to maintain 175 watts even on a downhill, especially since it sounds like they are small rollers you are riding. Maybe turn speed off on your computer and really just focus on the watts and disregard how fast you are going.

Heathpack 

All of my power targets are the average power for time period in question. Nothing worse that thinking you have a five-min stretch of road ahead of you and realizing its only 4, you're perfectly on your power target and now a momentary pause in your pedaling drops you way low and then you've got a lot of watts to make up in that final minute.

It's a fun game to me, trying to make every interval come out to the exact 1 watt target. You get used to averaging power in your head on the fly. Which is actually a pretty decent skill to develop as a time trial person.

The reality is that we all ride/race in the real world, not on a trainer. Part of the skill set you want to develop as a cyclist is the ability to deliver the power that you intend to for whatever period of time. There's a lot more to it of course. But that's a great skill to have.