What are you opinions to how much on a Computrainer ride “equates” to road time since a trainer doesn’t allow for coasting? For example, if a plan called for a long ride of 3 hrs , what would be an equivalent training ride on a indoor trainer to get the same effect if it had to be done on the trainer? Thanks, Michael in KS
are you asking for logging purposes? I count my time the same regardless of whether its on a trainer or on the road.
For example, if a plan called for a long ride of 3 hrs , what would be an equivalent training ride on a indoor trainer to get the same effect if it had to be done on the trainer?
I guess the best way to tell would be to take a power file from a road ride, count the time only while pedaling and add up the kjoules…compare to indoor ride on the same basis.
I did that, and the answer is…it depends. A 3-hour road ride can be very steady and disciplined, or it can involve a lot of lollygagging. The more important thing is to design both indoor and outdoor training rides* to accomplish a specific goal. Riding 1 hour? Then do several 10-15’ pulls at 40k TT effort. Riding 2 hours? Do a few of the 40k efforts, and spend quite a bit of time around half IM effort. Riding 3 hours? Structure it to accomplish something.
*By “training rides” I mean just that. If you’re just going out for a ride, don’t worry about how it compares to an indoor ride. Just have fun and put it in the log as whatever it was.
I’ve had this debate with certain people. I guess it depends. I received this in my email from Carmichael Training Systems:
“As a general rule of thumb, an indoor training session will equate to a ride outdoors that is 20% longer. The trainer facilitates efficiency by eliminating reliance upon environmental conditions. Since there is no tention release resulting from a descending grade or forced traffic interruptions, your time spent on an indoor trainer is more efficient.”
I agree with that if you measure outdoor time by total time and not ride time.
If you’re riding a flat course, however, 3 hours on the trainer is the same to me as 3 hours on the road. I’m training for IM AZ and to me there is no difference between the two. If you’re riding a hillier course, then you might be able to work the numbers a bit. I’m sure plenty of smarter cyclists can chime in on their opinions on the subject.
If you’re riding a flat course, however, 3 hours on the trainer is the same to me as 3 hours on the road. I’m training for IM AZ and to me there is no difference between the two. If you’re riding a hillier course, then you might be able to work the numbers a bit. I’m sure plenty of smarter cyclists can chime in on their opinions on the subject.
I believe a trainer ride is alway’s a more effecient in a sense… at least in leg turn over.
I’ve ridden on my CT for 5 hours with an avg cadence of 90. That’s 27000 revolutions.
I’ve never come home from a 5 hour road ride with a cadence above 70 or 21000 revolutions. (Downhill coasting, traffic lights, stop signs etc etc…)
I believe those additional 6000 revolutions has some merit… At least my legs tell me it does. However, these type of sessions are far and few…
Even for shorter rides… I believe a trainer ride is just more specific to a “workout”.
I guess the best way to tell would be to take a power file from a road ride, count the time only while pedaling and add up the kjoules…compare to indoor ride on the same basis.
Or even better still, compare them on the basis of some metric that takes into account the more variable nature of power when riding outdoors, and does so in a physiologically plausible manner. 
Without a powermeter, I have to monitor my indoor trainer rides by another objective measure: heart rate. I know my heart rate zones and where I generally fall outdoors, so I adjust and go a little higher on the trainer. I go through different type of workouts on the trainer, including intervals and such using this guide. With my n=1 sample, it seems to work for me.
Mike
3 hours is 3 hours is 3 hours
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3 hours is 3 hours is 3 hours
3 hours cruising between coffee shops is the same as 3 hours hammering?
“Hours spent riding” is among the most useless training metrics ever devised.
What is coasting?
It’s all TITS
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I think, in the short time I’ve had my Fortius unit, that the trainer time provides a better workout in a shorter time then being outside. I MUST quantify that by saying that when I’m outside all my training is solo. You can only go so hard solo. Now, as I’m on my Fortius, I’m racing with poeple from all over the world. Real time, drafting, with descents, uphill, downhill, wind, its VERY hard and VERY real.
I had my heart rate up to 189, this morning, racing on the Fortius. I worked out all summer and never got that high going solo. Besides, when you are 30 miles from home with 3,000ft of climbing to go, you better be careful. Now on the Fortius, you can to b*lls to the wall and it won’t matter if you bonk.
I’m looking forward to testing my fitness this spring after racing all winter indoors : )