85 hilly, curvy miles yesterday (IMWI loops). Numbers looked like this:
FTP: 257
Avg power: 171
NP: 182
IF: .708
TSS: 252.4
VI: 1.06
Avg speed: 16.7mph
If I continue with this speed another 25 miles I'd have an IM split of around 6:30. VI is high, and while I had a decent 6 mile run-off after the bike I think I need to be a bit more conservative. Anyway - if I plug these numbers into Best Bike Split, it indicates my average speed should have been almost 19mph, with a <6:00 split. Looking at this table from Friel doesn't make a lot of sense (I wonder if it doesn't account for IMWI's unique terrain?), but still seems to indicate this IF and TSS should be better than 6:30. http://home.trainingpeaks.com/...-meter-in-an-ironman
What am I missing? Shouldn't I have been faster? Why the huge disconnect between reality an BBS? What can I realistically do to be faster with similar power numbers?
Other details, FWIW:
6'0", 185 lbs
2009 Trek TTX Equinox 9.0
60mm front
Disc rear
4000S II tires
latex tubes
Specialized Evade helmet
BTA and behind the saddle bottles, aero bottle on down tube with spare kit.
Aero position as much as possible on flat sections. Power never above FTP on the hills. I feel like I rode smart.
Feels like I'm about as aero as I can be - not sure I have any free speed I'm not taking advantage of.
Thanks for any advice or insights!
FTP: 257
Avg power: 171
NP: 182
IF: .708
TSS: 252.4
VI: 1.06
Avg speed: 16.7mph
If I continue with this speed another 25 miles I'd have an IM split of around 6:30. VI is high, and while I had a decent 6 mile run-off after the bike I think I need to be a bit more conservative. Anyway - if I plug these numbers into Best Bike Split, it indicates my average speed should have been almost 19mph, with a <6:00 split. Looking at this table from Friel doesn't make a lot of sense (I wonder if it doesn't account for IMWI's unique terrain?), but still seems to indicate this IF and TSS should be better than 6:30. http://home.trainingpeaks.com/...-meter-in-an-ironman
What am I missing? Shouldn't I have been faster? Why the huge disconnect between reality an BBS? What can I realistically do to be faster with similar power numbers?
Other details, FWIW:
6'0", 185 lbs
2009 Trek TTX Equinox 9.0
60mm front
Disc rear
4000S II tires
latex tubes
Specialized Evade helmet
BTA and behind the saddle bottles, aero bottle on down tube with spare kit.
Aero position as much as possible on flat sections. Power never above FTP on the hills. I feel like I rode smart.
Feels like I'm about as aero as I can be - not sure I have any free speed I'm not taking advantage of.
Thanks for any advice or insights!