With that said, I'll answer some of the questions from the other thread here:
@hogstuff - because I don't care about "racing" in Kona. I care about winning in Kona. Or at least being in contention for the win, and trying to do that 6 weeks after an Ironman is, in my mind, foolish.
@Slowman - expected average power: 285 to the top of yellow lake. I don't really care past that point, since it's so much of a net descent.
actual average power: 282
expected average cadence: 82-83
actual average cadence: 78
some idea of your power while riding up richter pass: avg for all of Richter pass: 305. But I'd say I was "averaging" ~310-320 when I was actually climbing. There are some descents/flat spots where I just relaxed. So if you grab the snippets from the actual inclines, the average power on those sections is higher.
@trexleradam - I ride at what I consider to be ~80% of FTP. But I don't really measure FTP. I rely on CP, which is similar, but not "the same." So I usually come up with a target that's about 75-80% of CP. But my CP usually drops from it's high point as I do less CP-specific work and more IM-specific work as the season goes on, hence the range. I ride fairly steady the whole way. Though I did ride the rollers very hard to snap the elastic.
@EricM35-39 - nutrition plan? same as basically every other ironman. Brian Shea is putting together the full thing, so I'll leave that for him to post.
changes in perspective on electrolyte supplementation? nope. same as always.
GPS pacing for run? yes. I rely heavily on GPS in training and also for racing. Though of course, feel is important too. But it's important to have GPS as a "reality check," especially to make sure you don't run too fast at the start.
edit: crank length? - 172.5
old Felt frame and stem size vs. new Shiv module size? - Felt 56 DA (2008 DA) & Specialized Shiv (2011) Large.
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