Hi all,
today was my first Ironman - http://northwesttriman.com/. Previous longest distance race has been penticton 2017 & 2018 (3km swim, 120km bike, 30 km run) I havent been racking up serious bike or swim training (or any swim training) but thought that if I took it easy on the bike I would at least have it not too bad on the run - in the end I endured a 4:01 marathon after a 5:47 bike - clearly nothing to write home about - but with a recent 3:14 marathon I was expecting a bit better that the run-walk that happened today. My strategy had been to ride at 70% of FTP, so this was 180W (nothing to write home about again). Strava shows that I nailed that exactly, but also shows weighted average power of 201W. I use a garmin edge 520 to show 30s power from my P1s. Final reult was 11:14:20. So my questions are:
For 2&3 , I'm basically asking if less effort on the bike would have allowed sub-11 hours overall. Notice I didnt mention my awful swim time - if I spent a bit of effort here I probably coulf get there, but, I'm old, I dont train enough, I've got kids, usual excuses... Gentle feedback appreciated :-)
today was my first Ironman - http://northwesttriman.com/. Previous longest distance race has been penticton 2017 & 2018 (3km swim, 120km bike, 30 km run) I havent been racking up serious bike or swim training (or any swim training) but thought that if I took it easy on the bike I would at least have it not too bad on the run - in the end I endured a 4:01 marathon after a 5:47 bike - clearly nothing to write home about - but with a recent 3:14 marathon I was expecting a bit better that the run-walk that happened today. My strategy had been to ride at 70% of FTP, so this was 180W (nothing to write home about again). Strava shows that I nailed that exactly, but also shows weighted average power of 201W. I use a garmin edge 520 to show 30s power from my P1s. Final reult was 11:14:20. So my questions are:
- What (better than 30s power) would you recommend?
- If I managed a 'weighted average power' of 180W, how much slower might I be on the bike?
- If I managed a 'weighted average power' of 180W, how much better might I be on the run?
For 2&3 , I'm basically asking if less effort on the bike would have allowed sub-11 hours overall. Notice I didnt mention my awful swim time - if I spent a bit of effort here I probably coulf get there, but, I'm old, I dont train enough, I've got kids, usual excuses... Gentle feedback appreciated :-)