After my painful 20 minute power test last week, I wondered how an outdoor 20 min test would compare to an indoor one, and I took the chance to find out today. By taking the 2 tests so close to each other I have hopefully minimised the effects of increasing or decreasing fitness between tests, and I also felt well-rested for both.
The headline is that I averaged 340W for the 20 minutes, compared to 335W for the indoor test, BUT the following things were different between tests:
Bike - I was using my stiffer race bike
Effort - I was too exhausted to stand up at the end of the last test, today I was just exhausted
HR - My peak HR today was 171, on the indoor test it was 178. 178 is very high for me, 171 is quite common.
Warm-up - for the indoor ride I did a proper warm-up. Today I just went for it from the front door.
Backing-off - due to poor pacing indoors I was unable to maintain my power output and had to back off. Today the pacing was better.
Cooling - outdoors was very cool today and I had the equivalent of a 20mph fan. Indoors I didn't use a fan (see previous post about me being tight).
The plot from today starts off with the 20 min power test. Compared to the indoor test there is no collapse in he second half so I'm pleased that the pacing was better today and that the 2 sets of traffic lights I caught (at 4 and 14 mins) didn't affect me too much. My HR rode quite steadily too and never maxed-out, which is quite surprising.
I think that if I could do an outdoor power test without traffic, potholes and lights I could probably stretch to 342 or 343W.So, it appears that outdoors I had more power available and I didn't suffer so much. I expected this to be the case, so it was nice to see. But, even if I had achieved 342W this would equate to a mere 2% improvement over my indoor figure which I find quite surprising.
After a 4 min rest I then did 50 mins of tempo riding to get some miles into my legs. At the end I tried a Strava segment that continues to annoy me. There are 3 sets of traffic lights on it and I hit EVERY SINGLE ONE and I always do. To get the KOM I'd need to time the lights and work out the best time to start to make sure I hit them all on green, but I'm not that sad. Yet.