psirus7 wrote:
For bike training, does anyone bias their training miles from zwift against their required outside miles, or is it all 1:1? I’m using a gen-2 kickr, accurate body weight and the tt-bike to eliminate any drafting advantages. The only reason I ask is because I am ALWAYS faster on zwift than outside. This makes me think I should be applying a correction, but this could be attributed to the lack of traffic and wind around Watopia compared to my actual rides. Cheers.
-Sam
Normally indoor miles are more efficient than indoor miles, because you don't have traffic, red lights, downhills etc that make you stop moving your legs. So as a rule of thumb you can say that indoor training is 30% more efficient, because you can stay 100% of the time in your desired power zone(s), which for most of us who live in cities is not achievable. Maybe in the Australian outback you can have similar control as a trainer, but most of us don't.
Normally I would implement this in a way that if I have a 5 hours / 130km ride outdoors on my schedule (26km/h is normally workable for my rides with traffic/terrain), but its raining and I don't want to go out, I select a flat course on ZWIFT with a TT bike and then do the 130km there, with normally around 32 or 33km/h, which then works out to be a 4h ride roughly. This should be a roughly comparable training load for your body. As the races come closer I would opt for the indoor option more frequently, as I normally do roadbike outdoors and TT bike on the trainer, and this gets me used to long hours in TT position.
But yes, this is a workaround based on experiences and feelings. And in metric.