118w
20mph
112mi
165#
FC808f, FC808r w/cover
Felt DA1
Florida flat

No idea what this means except when I compare to others, I'm not putting out enough watts and can get faster- but how? Hammer more? Cover more distance per ride? Hill repeats? I need to find a book that addresses it.

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"What do you mean your running shoes don't match your bike?"

Those are obviously very strong rides and I suspect that, were you 100% focused on cycling/TTs, you'd be posting far more impressive times. As for my PR at Lowes, I doubt I'll "sniff" that again. That was '06. Maybe you'll get a good shot at it when you reach the 50 +, but who knows who will have scrubbed some seconds off of it by then.

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Stay aero my friends.

Thanks. A couple of times on the bike. Retrospectivly I think I mixed my gatoraide too strong. I should be happy, I ran a 14 minute pb, on harldy any fluids / gels for most the last half but training indicated I should have been sub 1:30 about 8 minutes quicker on the run.

You werent alone with the headwind - a lot of people seemed to be struggling, many off the aero bars which I would have thought would make things worse.

1) 242 Watts
2) 23.36 mph (37.6 kph)
3) 112.28 miles (180.55km)
4) 162 pounds (73.5kg)
5) Scott Plasma LTD (original Scott TT bike), Zipp 808 Aluminium clinchers, gp4000s tyres.
6) Ironman Western Australia 2012. Hot, a little windy, flat. Pretty good conditions in all. Felt good on the bike. Same HR gave me 214 watts the year before for 35.6 average.
7)

Did my first ever FTP test today, the TrainerRoad 20 minute test (Actual ride is an hour) FTP is 200
I'm liking this software so far.


1) Average watts 175 (includes warm-up and cool down
2) Average speed in MPH 16.22
3) Distance 16.22
4) Rider weight 170 lbs
5) Describe bike and wheels Cervelo P2 in Kurt Kinetic Trainer
6) Misc notes, to whine and make excuses for your lack of power and/or lack of aero I'm 57 and this is my first ever FTP Test
7) Optional: a picture (or link to a picture) of you in your aero position. http://www.trainerroad.com/cycling/rides/124748

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Cervelo R3 and Cannondale Synapse, Argon18 Electron Track Bike

your ftp is above 200 based on that. that is not a 1-hour ride, you'd be better served to target maybe 230 and see if you can go for an hour at that after warm up

I'm not sure what you mean, I just went by what the TrainerRoad software says. I was up in the 230+ range for most of the 20 minute test, so I assume they do some calculations to offset that. Now that I know how these things work, I think I could do a bit better next time.

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Cervelo R3 and Cannondale Synapse, Argon18 Electron Track Bike

1/ 208W NP, VI Index 1.01
2/ 22.98mph, 37km/h average
3/ 112.28 miles, (180.55km)
4/ 156 pounds (71kg)
5/ Trek Speed concept 9.9, Zipp 900 disc, Zipp 808 firecrest front, Giro Selector Helmet
6/ Ironman WA as above, 30 something and a reasonable headwind/tailwind, (nothing compared to Kona this year!!)
7/ Raced here two years ago and did a 4:59 in better conditions, (this year 4:53), no power meter. Ran a 3:12 off the bike compared to 3:11 last time round.

Wow!!!! I'm 57, but even with two years to train, I doubt I could get to that level. Kudos

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Cervelo R3 and Cannondale Synapse, Argon18 Electron Track Bike

what i am saying is your 20min power is listed as 243 and it was not a steady effort, ramped up at end substantially. your 1hr is going to be more than 82% of that so I tacked on another 12% to give a good target of 94% ie 230 for ftp. no, not 100% accurate, but the number you have is way way way not accurate

First up - congrats. Great run after a pretty solid bike split.

For me though, it pisses me off that I seem to have to push so much more power to go as fast, if not way slower than people I compete against. 208 watts for 37 ave vs 242 watts for 37.6 ave. Id drop the .6kph any day if it meant only 208 watts. Its not like I havent tried to get a bike fit or a new bike. Last attempt was to visit a new specialised dealer in my area, prepared to drop whatever $ was required. The put me on a medium, no measurement, said maybe I was a large but they didnt really know (and aparently theyd done the specialised fitting course). Werent prepared to fit the bike, said they would not get a large in to try,. Last word was theyd call me in about 2 weeks if they got another medium in as a trial bike. 3 months later - nothing. Not the first experience like this. I even tried that turtle thing getting your head below shoulders into the headwind at Busso.

Anyway, nice result. I'm guessing your definitly off to Kona again???

Thanks, I get it. They said that they do in fact calculate at 95% so trying to get to the bottom of it. Could spiking high at the end skew the results that much?

They talk about ensuring tire tightness on trainer at 5 turns (Kurt Kinetic) I might have had 3-4, again, not sure as this is all Virtual Power. At present, told me to raise FTP by 5 watts and see what happens going forward.

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Cervelo R3 and Cannondale Synapse, Argon18 Electron Track Bike

Hard to tell from that photo, but I was in the same race. I did not race with power, but my best guess is I averaged around 225 (My FTP is 267), split 2:26. I'm 5'9", 158. Shiv Tri with Jet 9's, wheel cover, lazer tardiz helmet. Moderately aggressive position. I've since adjusted to be more aggressive. Now that I look again, is that bta aero bottle kinda sideways? That could add a bunch of drag.

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Ed O'Malley
www.VeloVetta.com
Founder of VeloVetta Cycling Shoes
Instagram • Facebook

Thanks for this data Ed, and congrats on a good split. I am scheduled for a fit tomorrow where I will be completely stripping down the bike and starting from scratch. Clearly, there is a pretty large opportunity for me to get more speed for my power, and it is one I need to take!

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*********************************************
Brad Stulberg
Author, Peak Performance
http://www.BradStulberg.com

Yeah, well, based on the pic you posted above, youve got a lot of room for improvement in regards to your position and bike/setup. You're giving up quite a bit in that current configuration.

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"One Line Robert"

1. Avg 262 watts
2. 87km (Canberra 70.3)
3. 76kg
4.avg spd 41.5kph
5. Trek SC7.8 / Zipp808

1) 257 watts (NP 262)
2) 21.69 mph (34.9 km/hr)
3) 55.47 miles (89.27km)
4) 186 lbs ( 84.5 kg)
5) Specialized Venge set up with clip on aerobars and seat post reversed as per BG fit. Sram S60 wheels front and back with wheelbuilder disk cover, GP4000s tires, Bell Javelin helmet, Quarq PM

This half ironman was on a fairly flat coarse with rough chip seal. I was happy with my ride, but looking at the posts on this thread, a lot of people seem to be going a lot faster on less watts (or a similar speed on less watts). I'm on my way down weight wise (now 183lbs), but I don't see me ever getting below 175lbs. Is it my power to weight that is holding me back (on a flat coarse I wouldn't have thought that would be too much of an issue) or my set up, not being on a TT bike (I have been set up via BG fit, and the fitter was pretty happy with my position, and could have made it more aggressive but was mindful I have to run off the bike and I'm not riding pure TT's). Any other reasons/thoughts?

I'm considering getting a TT bike shortly. Anyone my size putting out my sort of avg watts going a lot faster on a TT bike here that could help convince me that a TT bike would help?

This is from the Ironman 70.3 Auckland race last weekend in beautiful New Zealand. This was the first year for this race, and I enjoyed it immensely. Auckland-based triathletes are very fortunate to have such a supportive community!

1) Average watts: 214 NP, 208 AP
2) Average speed: 36.9 kph / 22.9 mph
3) Distance: 56.5 miles on a Garmin Edge 500
4) Rider weight 75 kg / 166 lb
5) Describe bike and wheels: Cervelo P3, Zipp 1080 front and Wheelbuilder-covered Mavic Kysrium rear, both with Conti GP4000s tires; TriRig Omega front and rear brakes; torpedo and Xlab Delta 300 behind-the-seat bottles
6) Misc notes, to whine and make excuses for your lack of power and/or lack of aero: No excuses... this time. I ran okay afterwards - not great, but okay - so I don't think I overcooked the bike.

Power: 313w avg. 317w np.
Speed: 25.5 mph
Distance: 19.59, 730 ft of climbing
Weight: 185 lbs
Bike: Accelerare TT with disc covered powertap and zipp 404 up front. Skin suit, aero helmet, shoe covers.
Notes: Pretty much everything went well.

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I love the fact that you have relatively low numbers in power. Very low numbers in cost and very high numbers in average speed.
I'd say you passed over $500,000 in bikes in that position.

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My Blog

It looks like you have the "aero" bottle on backwards for one thing. Also, that isn't an aero bottle. It looks like the bottle isn't aligned properly either--relative to other things that the bottle should be parallel with, it looks like it's turned at a non-zero angle of attack. From your perspective on the bike it looks like the leading edge (as you have it oriented) is pointing off to the left (i.e toward the middle of the road). That may be due to space constraints, but a symmetric airfoil does not perform identically at 0 degrees and 180 degrees. It's only symmetric with respect to the axis parallel to the wind--flipping the leading edge and trailing edge is not good. It may even be the reason the bottle is twisting, which is even worse.

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I tweet!

Thanks

Maybe not in that race, but definitely at IMWA, would have passed 100 people. Unfortunately the power numbers for that race aren't as impressive since I cramped and had to sit up for 10 minutes which resulted in a 25% drop in power for the last 30km. (averaged 191 watts for a 5:09:18 (35.1km/h), on a slightly long bike 180.83, after averaging 200 watts and 36km/h the first 2 laps)

Unfortunately I won't be racing that bike for much longer, I've gone to the "dark side" and bought a P5. Might keep it for wet training rides though. However it has a nice dent on the top tube now, benefits of aluminium.

1) Average watts: 204 AP, 223 NP
2) Average speed: 35.3 kph / 21.9 mph
3) Distance: 21.1 k (13.1 mi) on a Garmin Edge 500
4) Weight 76.8 kg / 169 lb
5) Bike and wheels: Cervelo P3, Jet 60 front and Wheelbuilder-covered Jet 90 rear, both with Vittoria Open Corsa CX tires + latex tubes
6) Misc : Local sprint race, very wet roads (but not raining) Couldnt get going at all and not impressed when I was only putting out about 75% of my current FTP. Ran shit as well....

Kudos there as I peruse the posts this is one of the most impressive to me. I have truly picked all the positional 'fruit' there is to pic on my position and equipment pretty darn meticulous. On that power I'm a good 3mph slower. WOW.

If you have a pic of your race effort I'd love to see. Double kudos that is a killer set of numbers dude.

1) Average watts 248W (261NP)
2) Average speed in MPH 37.1kph / 23.1mph
3) Distance 55.80 / 89.8 km
4) Rider weight 82kg / 180pounds
5) Describe bike and wheels Giant Trinity Advanced SL2 2010, powertap rear wheel and stock front wheel
6) Misc notes, to whine and make excuses for your lack of power and/or lack of aero: am a fat tiny guy (5'11 / 180)
7) Optional: a picture (or link to a picture) of you in your aero position.