...it depends. On a lot. Also, you're going about this backwards. You can control the input, not the output. Focus on that. Focus on training to hold the best 5hr power that you can, not necessarily FTP

Took me 2.34 watts/kg to hit that bike time on that course.

Depends on.... the wind. Honestly this is the biggest factor as long as u can stay aero for 5hrs.

I’m 5’9 138 and went 5:12 w 5 min + mechanical stop. 156np
Trek speed concept. Disc. Aero bottle.

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http://www.TriScottsdale.org

 

Also remember that you can easily have a 30w difference between a good aero and bad aero position

So if you are riding at 70% of FTP, that means you could need 42more watts on your FTP.

Lots of variable. With a similar weight I needed 180watts for 5:20.

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Team Zoot So Cal

I went 5:25 and averaged 149. Weighted average of 157. Race morning I weighed 158. I am 5’12” tall 😉

I didn’t consider my position to be super aero either. We also had really good wind in 2018. At least I was happy with the wind.

Go on Best Bike Split

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Tough Times Don't Last, Tough People Do.