As its winter here in Northerner Europe I’m now training in colder conditions.
I still prefer training outdoor but my indoor trainer is also in a unheated shed, this means that I’m training in around 5 to 10°C ( 41 to 50 °F) indoors as well as outdoor.
I feel like I have less power in colder conditions, and the data backs up this feeling.
Today I did an FTP test in 8°C (46.4°F) and lost 8 watts compared to the latest test 1 month ago when the temperatures were higher.
I’m now wondering:
Should I stay at the old FTP to get the same training stress and adaptations, or use the new (-8W) FTP as it fits the current cold training conditions ?
In other words, should I train a bit harder than the FTP advice in winter to compensate for the extra effort of keeping warm, or should I just consider this training stress as well and expect the power zones to be lower ?
My main concern is not training in the correct power zones and not getting the right adaptations.
I’m now starting a Low vol. Sweetspot Base phase with one added long zone2 ride and a little (max 30min) VO2Max mountainbike fun in the weekend.
The goal is just to have fun, with the fitness gains being part of that.