Specifity or Power?

FTP has come up very nicely after consistent training this spring but it doesn't seem to translate very well to TT bike. I haven't run a formal test but based on training rides it could be easily 30w difference.
I do almost all the interval/L4 work on the TT bike at least 2-3 times a week and whatever minimal racing I do is TT's. Road bike's for group rides and sprint intervals.

So the question: should I persistently keep riding TT bike (or ride it almost exclusively) to try to translate the power? Does the power eventually come? r should I start to run interval/L4 on road bike where I can assume I can achieve greater gains due I can do the workout with higher power?

Of course one option is to start testing with position to optimise power vs. aerodynamics but that is honestly so time consuming (all credit to ones who have persistence to do that!) that I wouldn't like to spend the short, short summer here for that.

Can you please share your experiences and examples of difference in power between TT and road bike?

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"It takes all the running you can do, to keep in the same place."

http://alex-cycle.blogspot.com/2009/04/new-skool.html

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Custom Training Plans -- cyclecoach.com -- My Blog -- Power Meter Hire in Australia

Thanks Alex! I had already read that but didn't remember the power readings. Though the result is more demoralizing to me: I ride and ride my TT bike and don't get even close to road bike power and you nail it with just one try .

Well realistically speaking, from a power production point of view, you probably had very similar position in your TT and road bike riding the TT vs. riding road bike on tops/hoods (low on drops, with "closed" hip angle which I think is the key, at least in my case because I do not have any difficulty in breathing, the legs simply do not deliver).

Next week I will try some L5 with TT bike to see if that helps.

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"It takes all the running you can do, to keep in the same place."

Check your fit on the TT bicycle. Are you flexible enough to achieve your desired position? Set up the TT bicycle just like your road bike, and do some testing. Start optimizing your position, test some more.

Yes, I guess that is eventually the way I have to go. I think it is simply about how deep the position is. I haven't really run a test but I am almost sure I have exactly the same problem with road bike if I ride very low in drops: hip angle gets closed. Of course it can be that small changes can make a big difference. Unfortunately we do not have professional fitting anywhere in the country which might indeed come handy in sorting out this kind of things.

Nowadays I am not the most flexible person there is but I honestly do not see what is the big deal with flexibility? If you can be in the position and turn cranks without it tearing your muscles then that's it? Or what am I missing?

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"It takes all the running you can do, to keep in the same place."

just out of curiosity... why do you even bother with sprint intervals if all you do is TT's?

I don't "bother" it is simply fun! I know it doesn't probably do any good for TT:ing. I also do long group rides which probably are more detrimental than useful but those are fun and absolutely fantastic social events.

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"It takes all the running you can do, to keep in the same place."

What you are missing: Your back, glutes, and hamstrings are all lengthened when you close the hip angle. You don't feel it, someone might not see it (swaying of the spine in a deep TT position), but it drags on your power output.

Solution: Yoga, stretching. Ride your road bike in the drops.

test: Can you put your palms of your hands flat on the floor without bending your knees?

Ok, I cannot feel it and I cannot see it. Can you perhaps point me to some literature or publication where I could read about it?

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"It takes all the running you can do, to keep in the same place."

Thanks

Pics on the road bike vs. TT bike would be helpful - real ones not the static shots some folks pop up!

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rmur

Bummer. I did some testing today and it looks like the problem is not only on TT bike but I have simply lost good 10-20w of power in last few weeks .

It's strange because I can put out 300w for 3-4 hours without feeling particularly tired but when the power goes up going stops.

I guess it's time for a break.

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"It takes all the running you can do, to keep in the same place."

[QUOTE=frost]
It's strange because I can put out 300w for 3-4 hours without feeling particularly tired but when the power goes up going stops.

QUOTE]

I would throw some sprints in for time trials. You have to start and you usually have to go through a turn. Also good to tap into those type 2b fibres from time to time. I train for the pursuit and do sprint sessions once a month in the off season, twice in season and do some 50m standing starts (more to warm up and test the bike) in track sessions in the weeks leading up to the main event. While the main priority for TTs is FTP in aero position I think there is an advantage to be gained from a little neuromuscular work.

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Hamish Ferguson: Cycling Coach
http://hamishferguson.blogspot.com/

There's got to be more to it than that. I recently realized that I'm quite comfortable in an aero position (as low as I could get on my road frame) without any sizable loss in power. Yet, it takes me a few minutes of stretching to comfortably touch the ground even with my fingertips. My legs are not particularly long compared to my torso either.

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