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The obvious answer is to try to keep a constant wattage at 240 watt, but that's nearly impossible when riding on the road.
If you dream of being famous - think of what birds do to statues.
When not doing intervals, I don't worry about going over/under my FTP. For a 3 hour ride, I might target an AP of 200w, but there will lots of times over 300 or under 100, it all evens out in the end.
I think it is just making you realize how to be conscious of what power you are really putting out. Here is an odd thing that I did: I have a regular ~27 min hillclimb that I rode a couple time, just observing my power. Like you, it was from nearly nothing on small descents to near 500 watts on steep sections (~10%). So I established my "average" power for the climb (~230 watts).
So the next time I rode it, I strived to maintain a constant wattage that was a little above 230 W. If I fell below 230 W, i would push harder, if I went above 230. which is natural to do when push up steep sections, I would force myself to back off a little, even if it seemed like I was hardly moving. Of course I went "all out" for the last few minutes, when I knew I could finish without blowing up.
I shaved 45 seconds off my best time !
There are probably a lot of wind, temperature, and motivation vairiables, but I can't help but believe it is the power regulation effect that gives you more efficient power to burn near the end of a long effort like that.
Also, try to stay within power range on the climbs and learn to spin fast to keep power high on descending section whenever possible.
It takes a little time to get used to road power fluctuation, but you will eventually be able to control it pretty well no matter the terrain and conditions.
Kermithimself wrote: Should I just go for the average power of the interval and try to get that value around my FTP, and not really care about the the fact that some of the values are higher?
The short answer is no. While out training, the average is pretty much meaningless, imho. When you are back home looking at the data, it's a different matter, but when you are out on the road executing your plan, you care about your zone, not your average.
If someone has an FTP of 200W and spends 10 minutes with 1 minute at 100W and 1 at 300W he gets an average of 200W, but didn't spend any time at threshold.
That's why there are zones, not "points". Just try to spend as much time as possible in the zone you are aiming for.
If your Watts go up, try to back off carefully to get back into your zone, but don't let them drop under your zone to make up for a spike.
Use the gears you have to even out the terrain.
My goal is usually within + or - 3-5 watts of my target for longer intervals and a %'age on shorter anaerobic intervals.
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