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Kona and Age Group Power
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The pros put out some amazing power on Saturday, but I'm interested in what us mortals were able to do. I'll start and post mine. Feel free to include a pic of your riding position, I may add one later myself.

http://connect.garmin.com/activity/391109601

Proudly Team BSR
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Re: Kona and Age Group Power [amgray13] [ In reply to ]
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Good numbers - I didn't race so I have nothing to share, just a curious spectator. How did you run? Your IF is on the high end for an Ironman bike effort and you also hit some high peak wattage.
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Re: Kona and Age Group Power [amgray13] [ In reply to ]
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Time 4:51
225W ave
NP 231W




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Re: Kona and Age Group Power [Larbot] [ In reply to ]
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height weight?

Larbot wrote:
Time 4:51
225W ave
NP 231W




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Aerodynamic Retul Bike Fitting

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Re: Kona and Age Group Power [Toothless] [ In reply to ]
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that's absolutely fine for an IM... don't forget there's a super steep short hill (Palani) that requires alot of watts no matter how slow you go.

Toothless wrote:
Good numbers - I didn't race so I have nothing to share, just a curious spectator. How did you run? Your IF is on the high end for an Ironman bike effort and you also hit some high peak wattage.

Eric Reid AeroFit | Instagram Portfolio
Aerodynamic Retul Bike Fitting

“You are experiencing the criminal coverup of a foreign backed fascist hostile takeover of a mafia shakedown of an authoritarian religious slow motion coup. Persuade people to vote for Democracy.”
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Re: Kona and Age Group Power [Toothless] [ In reply to ]
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Run was great for the first 10 miles. Hill on Palani and climbing the Queen K out to the energy lab sucked all my energy. I was aiming for 200-210 (IF .7-.75), but it is Kona and it's hard not to get excited.

Proudly Team BSR
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Re: Kona and Age Group Power [Larbot] [ In reply to ]
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Wow, nice job on the 1.026 VI

Proudly Team BSR
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Re: Kona and Age Group Power [amgray13] [ In reply to ]
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I had a fairly abysmal day...legs felt like poop from the second I got on the bike, managed OK for four hours then it all went to shite.

http://connect.garmin.com/activity/390500383

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Steve Johnson
DARK HORSE TRIATHLON |
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Re: Kona and Age Group Power [amgray13] [ In reply to ]
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I'll post mine mine when I get home in a week, but it was a 4:45 with 231w average (not sure of normalized, but likely 232-235w). 6'0", 165lbs (on scale before race). Ran a tough 3:32 after the bike. Ecstatic with my 9:38 after a 10:45 last year. I was aiming for 70% of FTP, and felt like I had tons more to give on the bike and really held back for the last 50km.

Bike Position Pics

Ken


"the trick is to keep losing weight until your friends and family ask you if you've been sick. then you know you're within 10 pounds. if they start whispering to each other, wondering if you've got cancer or aids, you're within 5. when they actually do an intervention, you're at race weight." - Slowman
Last edited by: redtdi: Oct 15, 13 21:17
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Re: Kona and Age Group Power [amgray13] [ In reply to ]
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4:49 Bike Split
145lbs
202W Avg
210NP
VI 1.04

I completely blew up on the run. First time that has ever happened as I normally run 3:00-3:05 off the bike. A bit of a disappointing day to say the least but life goes on. Some great AG performances on the day as I think conditions were ideal.



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Re: Kona and Age Group Power [amgray13] [ In reply to ]
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http://www.trainingpeaks.com/...QXKYTJ5JPZ5KZNAMYBVA

4:41
Avg 234
NP 245
VI 1.05
Ran 3:14 (3mins off my PB at Kona)

I think what you run off of a bike split is much more important than the actual bike split itself ;) I will post a full race report in the next 2 days. 67th overall and 6th in AG.

-Brad Williams
Website | Twitter: @BW_Tri |Instagram: @BW_Tri | Strava | Co-Founder & Coach at: KIS Coaching
Partnered with: Zoot Sports | Precision Fuel &Hydration | ISM
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Re: Kona and Age Group Power [afbadbrad] [ In reply to ]
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http://www.trainingpeaks.com/av/EB6JMRUSIJH3XNCQQ23HCRWYHU


First time in Kona. Heat was brutal for me and the run turned south around mile 10. Just about the same power numbers here as Lake Placid for me. No pack riding for me due to my swimming prowess :)

6'1" 178 lbs.
327 watts np for 4:32


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Re: Kona and Age Group Power [amgray13] [ In reply to ]
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4:52, ~192W AP, ~205W NP
5'9", 152 lbs
VI was much higher than typical for me (usually 1.02-04) but I had a slightly slower swim than I expected and made some big surges early on to get through some pretty big groups of riders.
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Re: Kona and Age Group Power [joshjan] [ In reply to ]
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joshjan wrote:
http://www.trainingpeaks.com/av/EB6JMRUSIJH3XNCQQ23HCRWYHU


First time in Kona. Heat was brutal for me and the run turned south around mile 10. Just about the same power numbers here as Lake Placid for me. No pack riding for me due to my swimming prowess :)

6'1" 178 lbs.
327 watts np for 4:32


Your workout isn't public but 327W for 4.5 hrs.. holy shit balls, nice work. I'm trying to get to 300W for my FTP and we're about the same size
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Re: Kona and Age Group Power [joshjan] [ In reply to ]
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joshjan wrote:
http://www.trainingpeaks.com/av/EB6JMRUSIJH3XNCQQ23HCRWYHU


First time in Kona. Heat was brutal for me and the run turned south around mile 10. Just about the same power numbers here as Lake Placid for me. No pack riding for me due to my swimming prowess :)

6'1" 178 lbs.
327 watts np for 4:32


Dude. You took down Hines in the pond. You rock.
Seriously sick bike, as the other poster said. Holy Shit Balls.
Sorry about the run.
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Re: Kona and Age Group Power [amgray13] [ In reply to ]
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4:57:40 on 202 watts avg power. I was 154 on race day at 5'10"

Ill download the data later and throw that on here.

------------------------------------------------------------------------------------------------
New Training/Racing Log - http://www.earthdaykid.com/blog --- Old Training/Racing Log - http://colinlaughery.blogspot.com
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Re: Kona and Age Group Power [amgray13] [ In reply to ]
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Curious as to what your weight/height is?

------------------------------------------------------------------------------------------------
New Training/Racing Log - http://www.earthdaykid.com/blog --- Old Training/Racing Log - http://colinlaughery.blogspot.com
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Re: Kona and Age Group Power [colinlaughery] [ In reply to ]
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Amazing how many sub 5 rides this year!

-Of course it's 'effing hard, it's IRONMAN!
Team ZOOT
ZOOT, QR, Garmin, HED Wheels, Zealios, FormSwim, Precision Hydration, Rudy Project
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Re: Kona and Age Group Power [colinlaughery] [ In reply to ]
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6'1", 165 lbs

Just started training with the power meter in March. I plan on focusing on the bike this winter and increasing my FTP.

Proudly Team BSR
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Re: Kona and Age Group Power [darkhorsetri] [ In reply to ]
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Darkhorse, was it due to an injury? Or did you just have a bad day?
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Re: Kona and Age Group Power [darkhorsetri] [ In reply to ]
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You need to update your firmware.
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Re: Kona and Age Group Power [joshjan] [ In reply to ]
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Ho. Lee. Shit. 327np for an Iron is insane. What what your actual AP? Unless you were 50% surge 50% coast, and riding the least efficient way possible, that is a massive number.
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Re: Kona and Age Group Power [afbadbrad] [ In reply to ]
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off topic, but which Castelli top is that ? did you throw it on in T1 over your tri suit ? Can't tell if that's a two piece kit. If you can include gear choices and transition times in your race report that would be cool. Thanks.
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Re: Kona and Age Group Power [amgray13] [ In reply to ]
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http://www.trainingpeaks.com/...2ERDSQFNGGMHR3A3QKX4
Bike split was 4h29 and a bit. It was not too warm and not windy most of the day so perfect for fast times!
Sam
samgyde.com
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Re: Kona and Age Group Power [sgy] [ In reply to ]
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sgy wrote:
http://www.trainingpeaks.com/...2ERDSQFNGGMHR3A3QKX4
Bike split was 4h29 and a bit. It was not too warm and not windy most of the day so perfect for fast times!
Sam
samgyde.com

365 TSS and still ran a 3 hr marathon (if I'm remembering right) or is your FTP low in TP?

You killed it btw, nice work
Last edited by: jamgam: Oct 16, 13 6:58
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