PACTIMO REWARDS(0)  |  FREE SHIPPING ON $50+ ORDERS  |  FREE EXCHANGES  |  877-291-6238  |  NEED HELP?   US Dollar British Pound Euro

Indoor verses Outdoor Power

December 14, 2016

Indoor verses Outdoor Power

This article is geared toward those who find the trainer insufferable

By: Jennifer Sharp, ALP Cycles Coaching

Unless you live in the tropics or some warm southern state like Arizona or Florida, chances are you’ve succumbed to the trainer this winter. While the trainer is better than not getting on the bike at all, you may experience differences in power output. I asked a bunch of coaches, from my fellow ALP Cycles coaches as well as my network of colleagues to see what their experience is with indoor verses outdoor power, and it turns out they all agree that for some athletes, there is a difference. But just how much of a difference is unpredictable at best.

It would be easy to make a generalization that indoor power numbers are always lower than outdoor power numbers, but for some athletes just the opposite is true. Unfortunately, the cause remains a mystery.

This article is geared toward those who find the trainer insufferable. The following tips could help next time you straddle the saddle indoors. Just remember – the quality time you bank now in the off season and during winter is where the biggest gains can be made for the race season to come.

Tip #1: Get a fan. Riding inside can be hot. Really, really hot. Heat can elevate your heart rate, making those indoor intervals feel like you’re pedaling through the Mojave desert. Using a fan will help air circulation and keep you cooler.

Tip #2: Do an FTP test indoors. If you’re really struggling to maintain power zones that coincide with your outdoor power zones, then it is time to bite the bullet and do an FTP test indoors. Especially if you’ll be on the trainer for an extended period of time. If you’re using your outdoor power numbers and have noticed a difference, then you could either be over training or undertraining. Take the guess work out of the equation and do a test. The sooner the better.

Tip #3:  Keep at it. Yep, training indoors can be a chore. Your attitude toward your trainer has a direct effect on how much time you end up spending stationary. Embrace the locked down nature of your trainer and challenge yourself to raise your indoor numbers every time you get on the bike.

Tip #4: Calibrate! Make sure to calibrate your power meter and the power meter on your trainer (if applicable) to ensure you’re getting an accurate reading every time you get on the bike.

Tip #5: Distract yourself. Want to stay motivated throughout your entire ride? Using programs like Zwift, TrainerRoad, Sufferfest Videos, or just watching some old bike racing footage can help keep the mind occupied while you’re putting in the time on the trainer.

Tip #6: Keep it interesting.  The quickest way to get bored on the trainer is to do the same level of effort all the time. Intervals are a great and easy way to combat the boredom. Have your coach create an indoor workout for you with various degrees of difficulty.

Remember – work counts most when no one is watching. It’s what separates champions from recreationalists. Strive for excellence every time you saddle up and success will be in your future.

Happy training!

. . . . . . . . . . . . . . . .


jen sharp - alp cycles coachingJennifer Sharp, a USA Cycling Level 1 Coach, started racing in 2004 as a means to fulfill her competitive itch. Previously a national level boxer, she grew tired of getting hit in the head and decided to pound the pedals instead. She bought a pink Kona road bike completing several recreational rides and found herself passing as many people as possible. Since then she has multiple podiums at elite track national championships, master track national championship titles and world cup finishes under her belt.

Jennifer, a Seattle native, joins the ALP Cycles Coaching with a background in road and track. Her experience as a USA ParaCycling team tandem pilot, part-time work at USA Cycling in the Coaching Education Department and love for all things cycling is a welcomed addition to the ALP Cycles Coaching team.

About ALP Cycles Coaching

ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at

Leave a comment

Comments will be approved before showing up.

Related Stories You Might Like

  • 10 Ways to Lose Weight Through Cycling

    Cyclists seem to always be fretting about their weight. Maybe it’s the skin tight clothing. Or, maybe it’s watching as a rider half your size bombs past on an intense mountain climb–as if you were standing still. Eith...

  • Cycling and Hydration

    Water is crucial to the function of your body, especially when participating in strenuous sport activities such as cycling. Water not only carries oxygen and nutrients to your muscles through your bloodstream, but it...

  • Getting Started in Racing

    If you're new to racing and considering it, check out these tips to help you prepare. by David Newcomer / Customer Service Manager There are so many beautiful things about the community of cyclists we support at Pacti...

Also in Training & Coaching

Superior Hill Climbing
Superior Hill Climbing

June 05, 2017

The last lap took everything she had. She crossed the finish line euphoric and then slumped over her bike, weaving to a stop and bent over, exhausted from the effort. 

We all have a pain cave. The question is - how deep do you dig when you approach it? How willing are you to push beyond your perceived physical and mental limitations? And what is it you fear most that you tend to avoid because it shines a light on an area you need to address?

Read More

3 Tips on the Art of Suffering
3 Tips on the Art of Suffering

May 03, 2017

Shhhhhh…. Don’t tell anyone new to the sport but cycling is based on suffering. A lot of suffering. You have to push your body to the extreme to overcome gravity, inertia, strong winds, and at time physical ailments just in order to cross the finish line. It can be painful, gut wrenching, exhilarating and 100% satisfying.

Read More

Why You Shouldn't Train Through Sickness...
Why You Shouldn't Train Through Sickness...

April 07, 2017

Lately, a lot of people are dealing with nasty seasonal viruses/flu that are going around. Athletes are a primary target because after intense training, our immune system are compromised and they can’t protect us, causing an "open window effect". That “open window effect” has a duration of about 3 to 72 hours. This is why it is very important to get enough and proper recovery especially after a hard ride, workout or race!

Read More

Find us on Google+