I recently rode the Alpe in 74 minutes using a dumb trainer with a manual resistance changer.
In order to get what i thought was the correct sensation I rode on 50T on the front, then shifted the back between a 21 and 17T in groups of 3 gradient changes. And between 0-3% I’m on resistance 5. Between 4-6% i shift my manual resistance to 6, 7-9% on resistance 7 and so on up to 12%. All the while keeping my cadence between 65 and 80 depending on the effort needed.
Whilst this felt like hard work and I was cooked at the end I did notice my heart rate didnt go over 145 - in the real world a 1km 8% climb would have me at 160+. My power output was always between 180-200 (seems also high but my FTP is apparently 320!! I confirmed this using Trainer Road too).
So am I doing this wrong and should maybe look for a higher cadence, smaller gear?
Any thoughts or tips would be welcome.