Your numbers (and theirs) are all utter bollocks, though.
As you all sit up on Zwift.
So your FTP is inflated.
You need to do an FTP test in the aero position and go from there, then it’ll look correct.
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I can sit up outside on a roadie and get NOTHING like the same numbers.
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You know the reason for that, though, don’t you?
…
It’s because;
YOUR ALL GAY
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Aah - yep that probably explains the difference, think you have hit the nail on the head there 
I’m going tri bike only on Zwift for next few weeks
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Nope - on TT bike on bars all this year. Last ramp test i did was in aero. think it came out around 250, on the ‘old’ smart trainer that i borrowed.
Probs need to do another one with the current setup as a benchmark as well.
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I think I preferred the sandbagging - whats all this bragging lark?? 
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Just looked at the bike power for the 3 races I have done with a power meter
- Dawlish sprint, 24km, 223W AP/ 237W NP
- Race to the Bill, 17km, 217W AP / 239W NP
- Leweston sprint, 22km, 257W AP / 263W NP
#1+ #2 were on Cervelo P2, very low front end where as #3 was on Trek, higher front end. Quite a difference in power & I’m guessing like @Poet says it may have to do with (woeful lack of) ability to hold power in aero position
Did have good runs off #1& #2 though, not so much off #3 … 
hmm decisions
The bike at Cotswold is only about 20km right? 
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Well it’s not 90 that’s for sure (I think I recorded 88)
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Sandbagging?
I don’t sandbag!
My Zwift weight is correct.
My Zwift FTP is correct.
My category is auto-enforced as C.
It’s not my fault I can actually ride a TT bike on the flat in the aero position for 5 hours 
I got 88.85km for Cotswold 113 bike.
The run is 20.7km.
Swim is long.
Every swim ever is long.
My 25m pool is long.
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I kind of want to stay here chewing the cud about triathlons, but people keep claiming to be ill and stuff 
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Looking at those numbers I think @gingerbongo was having you on a bit. Ride the first couple of hours at 300W and see how you feel at that point. Maybe push on a bit after that.
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Seriously for a minute - if you use the same power meter indoor and out, if you use a proper simulation app like Rouvy or FulGaz, then your indoor and outdoor efforts can be eerily similar, at least Spooner and I have found. The more those factors change, the less you can use one to predict the other.
Imo do a 90km ride at with a 5-10k run, best simulation you have to hand of a pancake route. That might mean 3hrs on the trainer at 230W or whatever, see how you feel.
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So @Poet coming back to your numbers , if I understand right at your last middle distance race your FTP was 290 and you raced at about 230? So about 80% of FTP?
That kind of fits with what I have heard from other people. Maybe Im being too optimistic and need to crank things down to 210W or something
I guess my problem is 90% of my riding has been 20-40 minute hard stuff on Zwift, where 250 or 260 seems like a sustainable power. Have only ridden IRL 4 times since last September. So instinctively I’m wanting to go out and ride that power on the road too, but maybe need to recalibrate a little
@joex 3 hours on the trainer 
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[quote=“fruit_thief, post:416, topic:3035”]
I guess my problem is 90% of my riding has been 20-40 minute hard stuff on Zwift, where 250 or 260 seems like a sustainable power.[/quote]
My Zwift best is something like 240 for 20 minues
I do that as just go out and ride for 90 minutes on the cotswold classic course
The F in FTP is functional, indoors and outdoors are different things, as are TT bike etc. If FTP has any value on setting a target it very much needs to derived from as close to your event situation as possible.
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So to reframe the question, if someone could bike the Costwold course at say 250W , max standalone effort… What might be a sensible power to ride it as the middle leg of a tri with a 21km run to do?
I guess this is the unknown I’m struggling with. It probably is closer to 210 than 230 isn’t it?
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Probably, although 3 hours vs 5 hours is not necessarily such a massive drop off in power you can sustain for the whole duration, but of course you gain a lot less from the extra watts on the bike due to the air resistance, to better to bias towards the run.
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Just look down fruity. If the speedo says less than 40kph, then speed up. If its over 42 kph, then slow down a bit.
Easy.
Going on the above, I ‘think’ I biked last year at 83%.
Current plan is similar power, between 220-230 at about 71kgs. But hoping to knock 5 mins off my run.
If training goes well, maybe I’ll tweak that up a tad. Will see what the next 6 weeks bring. I doubt I’m going to see a sudden jump in ftp.
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Lol, if the speed starts with a 4 I’ll be starting straight into the middle distance and employing a Vulcan death grip on the handlebars thankyou
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My FTP tends to be around 290W’ish, I did the Yorkshireman at 230W and think a few others around that, vaguely recall it felt hard but manageable and still got off and ran 92 minutes.
It was a good day but I’ve done similar splits when I was rested\trained.
So, on that I’d say nearer to 210W for you but I think 250W sounds low, but my FTP was probably on a boring DC type race.
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