I’m going to jump on this bandwagon. Like others, I’m back inside and am very frustrated with the significant change in perceived intensity. There seems to be the strongest discrepancy at high tempo and above (>214).
OUTDOOR RIDE DATA
- 10/20: Courmayeur: 4 x 17-19 mins @ 237 - average HR in each interval = 166 (peak HR = 174)
- 11/1: Itza: 3 x 16-17 mins @ 265 - average HR in each interval = 176 (peak HR = 186)
- 11/3: Deer: 3 x 30-33 min @ 227-229 - average HR in each interval = 166 (peak HR = 184)
- 11/8: Cottonwood: 3 x 23-24 min @ 244-249 - average HR in each interval = 171 (peak HR = 179)
- 11/10: Echo +6: 2 x 60 mins @ 202-227 - average HR during each hour = 157 (peak HR = 173)
- 11/30: McAdie +5: 4 x (1 min @ 239 and 2 min @ 265 for 15 minutes) - average HR = 178 (peak HR = 187)
INDOOR RIDE DATA
- 11/27: Loma Alta: 4 x 16-18 mins @ 218-236 - average HR in each interval = 179 (peak HR = 189) - I also had to reduce the final interval’s intensity to be able to finish
- 11/29: White +1: 60 min @ 189-214 - average HR during the hour = 157 (peak HR = 171)
- 12/2: Gibralter -1: 90 min @ 189-212 w/30 rest periods - average HR during the 90 min = 161 (peak HR = 170) - I had to reduce this intensity to keep it in tempo perceived exertion range
- 12/6: Muchachos: 4 x 16-19 mins @ 217-226 - average HR in each interval = 177 (peak HR = 189) - I reduced the intensity of this workout from the start down to 95%
I had a rest week from Nov 13-19 built in and eased back into riding Nov 20-26. It is understandable that my increased perceived exertion indoors is caused by two weeks without structured riding, but I was also able to go for a threshold outdoor workout last week where that somewhat disproves that (see McAdie +5).
For my indoor setup, I’ve attempted to do everything I can to mitigate. The room I ride in is downstairs and normally no warmer than 60-63 degress (we don’t set our thermostat above 66 in the whole house). I open two windows (one directly beside me) to outside air that is currently between 30-40 degrees, have two fans pointing at me (one is the Lasko and one is pointed at my core and the other at my back). And lastly, I also wear a vest with four ice packs that I remove from the freezer right before riding.
My indoor bike is an old Trek road bike that is attached to a direct drive Elite Suito. Some of those outdoor rides are ridden on this exact same bike because it is equipped with a Stages left side only power meter. The other bike I use for outdoor workouts is a Salsa Vaya with a Quarq spider. The outdoor riding power feels very similar on either the Salsa or the Trek.
IMPORTANT: I’ve attached my Garmin head unit to my handlebars while riding INDOORS and the power from the Stages lines up with what the Suito is regulating on ERG mode yet INDOORS the resistance around the pedal stroke feels much harder.
I’m also pretty religious about my outdoor rides and have mastered routes with no or very very minimal breaks in the efforts so that they are as continuous as possible.
Now after all that, - my interval HR for INDOOR sweetspot workouts is at or above my interval HR for OUTDOOR threshold efforts (see Muchachos vs McAdie +5). That is a 30-40 watt difference (>10% FTP) that is producing similar levels of exertion.
My last two INDOOR sweetspot workouts ended with me pushing 224/228 and my heart rate hovering at 189. Whereas my last OUTDOOR threshold workout ended with me pushing 265 and my heart rate hovering at 185.
I understand HR is not “reliable” but I have been training with the same heart rate chest strap for 5+ years and my perceived exertion matches what is reflected in my HR. That final OUTDOOR threshold interval “felt easier” than that last INDOOR sweetspot interval yet there is a significant difference in power output.
Basically this leaves me not even trying a threshold or VO2 max workouts INDOORS because my max heart rate is just above 190 so I’m at my ceiling and don’t have much further to push my body inside.
I’m sorry for the long winded reply. I’ve listened to all the advice, read TR’s article on indoors versus out, power matched my Stages with the Suito yet despite the match, and everything I’ve done, my body and levels are exertion are telling me that how the trainer applies resistance feels very different to how it feels outside.
I’d be totally willing to share my profile (I just need to know how) if that helps, but I wanted to put this here to ask if others feel the same/different and how they’ve fixed this because unlike last winter, I’d like to keep the structure up through the winter.