Sean H wrote:
I don't like FTP as a benchmark for KQing. An Ironman bike leg is so far away from 1 hr max power (which most people only estimate from an 8 or 20 min test), it just doesn't seem that relevant. How about what W/kg can you easily hold (without trying) on long/boring 3-4 endurance rides? I'd say 2.75-3 w/kg.
I agree with you on that. Find out the average bike speed for KQ for your target race. Then go out and try to ride that pace 3 to 4 hours. If it feels almost too easy and you can run faster than KQ pace afterwards with no problem, then you might have a chance. Anyway, that pace for me is about 2.75 to 3.0 watts per kg.
The results with their speeds and paces are posted. Don't just try to calculate theoreticals with formulas. Go out and actually try to do those speeds and paces on similar terrain and see what happens.
I'll ride Zwift with about the same amount of elevation gain as a target race and no-draft tri bike to see what speed my watts gets and it's pretty accurate. I think it's about 22.5 or maybe 23 mph average to KQ on gentle rolling (but not flat) terrain like IM Texas used to be on. 112 miles / 5 hours is 22.4 mph. So if you're not averaging at least 22.4 mph on your easier rides on terrain like your race, you've got work to do.
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Last edited by:
ZenTriBrett: Dec 5, 18 15:15