Hey TrainerRoad crew! First off, I just want to say how grateful I am for this platform and community. Years of FTP data, from classic 20-min tests to the super slick AI detection (which, honestly, nails it for me), have made my training so much more dialed. Loving the journey and the progress!
Here’s the deal: I’ve recently hopped on the TT bike to get specific for some upcoming time trials, and whoa—I’m seeing about an 8-10% drop in power when I’m tucked into that full aero position. Totally expected, but it’s got me thinking about how to handle FTP tracking for max specificity.
A few thoughts and questions for you wise folks:
Manual FTP tweak or adjust workouts? Should I manually set a lower FTP for TT bike sessions to reflect that aero position, or just keep doing workouts and tweak intensity on the fly (which I already do for threshold and VO2 max sessions)? I’m leaning toward letting the AI keep doing its thing, but curious about your approaches.
Tracking TT vs. “normal” FTP? Is there a smart way to track FTP separately for TT position vs. my regular road bike setup? Like, can I tag sessions or use a specific protocol to keep both in check without messing up my overall data?
I’d love to hear how you all handle this! Anyone else training for TTs and juggling FTP across setups? Tips, tricks, or just your experience would be awesome. Thanks in advance, and keep crushing it out there!
It’s common to have a slightly lower FTP on a TT bike, so don’t worry too much there.
In terms of how to adjust TR, that’s a bit of a tricky one.
Ideally, you’ll keep your FTP consistent and won’t be switching back and forth between bikes, which would make tracking your fitness difficult.
If you’re planning on switching your training over to the TT bike entirely, I’d say it’s probably easier to either re-test your fitness or manually bump down your FTP. Either way, you’ll probably want to know your FTP on your TT bike for races..
Another option, though, would be to simply do your unstructured rides or easy workouts on your TT bike, and everything else on your other bike. Then you wouldn’t have to adjust your FTP in TrainerRoad, but you’ll still get plenty of time on your TT bike before your events.
As a triathlete, no please keep reading, ultimately my priority is the outcomes in a TT position that matter. I do all my indoor training on a tri bike, I’ve only ever used one FTP. In the old days when I did RAMP testing I did that in the TT position, if time trials are your A races this year it might be worth re-baselining with a RAMP test. If you only plan to TT occasionally, and road races are your scene I’d make no changes but turn down intensity to 95% when working out in TT position.
After a year or so I found my FTP was the same in either position.
In short, forget the notion of two FTPs would be my advice
10 years of training almost exclusively on my tri bike but not in the aero position for the majority of it. Basically never anything above sweet spot and almost never a full trainer session, I’ll get in and out of position. As I get closer to a race I work on increasing time. My base bars are low though so I am still pretty far forward. I used to ride it outside more so I got my time in position that way. Last few years not so much but haven’t had too much of an issue. That is for Tri though and I’m not necessarily putting out as much power as a % of FTP for my race than you would be in a TT so that would change it slightly and you might want to do more time in the aero position in training.
I look at it like train low live high. I can do more work not in the aero position so to get the most out of my training I don’t train that way. My focus on training in the aero position is only for the purposes of being able to hold that position.
Note is it much much harder to hold aero position inside than it is outside. If I can do 30 min of zone 2 in the aero bars inside I can do a 70.3 bike leg at a .8 IF no problem.
If TT is not your main focus, but just a side activity, you could also try starting your regular intervals in the TT position and move back to the normal position when it gets too hard to finish the interval.
I am currently following a Master’s 40K TT plan where I am completing the two threshold (hard sessions) completely in position and three rides outside on a road bike.
Based on your note, I am simply reducing the intensity per workout IF and only IF I need to. My ftp (roadbike) is currently 283w and I managed to complete 5 x 5min at 269w in position and also 3 x 10min.
I did a 25 mile TT race on Saturday (40K) averaging 270W all in position for a respectable 57:15 on a course with five roundabouts you have to navigate 17 times!
Let’s see what AI does with all my TT and non-TT data.
Thanks for this. I am following this advice and reducing the intensity, although only when I need to. I managed to complete the last few (just below) threshold sessions in position and I think you are right not to persue two FTPs.
Thanks for this take, but what I really need is both more time in position (as you describe) but also hard threshold and V02 max sessions to really adapt to race pace.
I definately need to sit up occasionally. My last 5 x 5 at just below threshold I managed three intervals in full position. The last two i needed a few micro-rests - sitting up. I am hoping in this 10 week training block I can spend more in position. Had a good race on the weekend and felt much better.
First off, I just want to say how grateful I am for this platform and community. Years of FTP data, from classic 20-min tests to the super slick AI detection (which, honestly, nails it for me), have made my training so much more dialed. Loving the journey and the progress! 
