I know RChung has posted m/s running equivalents to watts per kilo on the bike assuming equivalent capability in both sports.
I’m Interested in seeing what some of you in the 42-43 min 10K range are holding for FTP in watts per kilo (I don’t really care about the brute watts in this case as I’m trying to equate what watts per kilo FTP is in the range for a 42 min runner).
thanks
Dev
Open or Oly split? Not sure if you are trying to relate bike performance to run results or what
Open for both.
Rchung has already equated, but I’m interested in seeing what some of you guys in the real world are doing. For example, for myself, I was doing higher watts per kilo than my m/s equivalent. In other words, my run was an “under performance” relative to my watts per kilo, but for me, this is partially limited by old running injuries that did not limit me while cycling (I think being 45 years old did not help…I suspect there is a bit more of a divergence on run speed relative to watts per kilo for older athletes).
Dev
At my best tested last year - 3.6watts/kg, could run 41-42min open 10K.
Best last year - ~2.9w/kg, 42-high 10K. I hadn’t seen RChung’s original post or data, but I’d suspect my bike underperforms my run.
Don’t know that I have a 10k open that is real accurate but from my first oly, was 3.2 w/Kg and did a 43:35 on about 91% FTP bike effort it looks.
I’m about 42:xx for 10k, my FTP is 3.1w/kg. Just for reference I’m a bit on the bigger side at 86kg
Hey Dev,
I’m 45 too! Last weekend I did a short course race sim and did 3.8 watts/kg for 50 minutes on the CT, followed by a 40min 10k on the road (with a 15 minute transition). These were all out sessions for me. I feel I’m pretty performance balanced for B/R, but welcome your perspective. I also did a 1.5k swim all out in 27min to start. If we could measure swim power, I’m sure I’d be in the running for highest watts for a given pace since I’m convinced it takes me 400 watts to get 1:50s, and 200 watts for 2:00s :).
Mark
Male, 39 years old, former swimmer/cyclist from back in the 90’s, got into tri in 2006, never ran before that first sprint race.
153lbs.
In 2011 (my first year racing with power) I could hold 305watts avg power on a dead flat TT course for ~30 minutes. (Did not have NP on the garmin then).
In two olympic Triathlons in 2011 my Avg Power for the bike was ~255 watts, my runs were both right in the 42 minute range. Depending on the course (accuracy/length/hills etc…) I’m usually right around 1hr flat.
I’ve only run 1 10k stand alone, that was in March of 2010 and it was on a brutally cold/windy/rainy day and I ran a 39:18 I believe, which was not a bad time for that day compared to others.
Currenty I am stuck inside on the trainer, have not done a true FTP test in a while but last Monday I did 2x20 w/10 rest and avg power was 300/295 for the two intervals, so that could give you an idea of FTP/weight.
Shunning running the first 34 years of my life still haunts me, but I’m working on it, as my run is defenitely my limiter. Hope this data helps you somewhat in what you are trying to do…
PR for me last year:
w/kg: 4.2 with a 40:05 10K.
cheers
S.
Hey Dev,
I’m 45 too! Last weekend I did a short course race sim and did 3.8 watts/kg for 50 minutes on the CT, followed by a 40min 10k on the road (with a 15 minute transition). These were all out sessions for me. I feel I’m pretty performance balanced for B/R, but welcome your perspective. I also did a 1.5k swim all out in 27min to start. If we could measure swim power, I’m sure I’d be in the running for highest watts for a given pace since I’m convinced it takes me 400 watts to get 1:50s, and 200 watts for 2:00s :).
Mark
That’s funny…I’m guessing that is my energy consumption is “x” for swimming at 1:35 per 100m, my energy is “2x” for swimming 1:30’s!!!
OK, back to the thread. Guys, keep the info coming. In theory, i think the smaller guys will have an easier time meeting the m/s equivalent for a given W/kg, and I think the older the athlete gets, the more the underperformance on the run m/s…at least stats from real racing suggests that older athletes can still rip the swim and bike with the younger age groups, but less and less can meet theoretical performance on the run.
I averaged 3.5 wpk over 29 miles on the CT the other day (no idea what FTP that translates to). Best ever and most recent stand-alone 10k was just shy of 39. Over the past 2 years my olympic 10ks are between 42 and 44. Hope that data point helps and lets not ask about swim times 
Are you just curious or planning to report back with some interesting data for us?
Best 10k for Oly was 44min so I am sure open 10k I would be in the 42-43 range. My w/kg is 3.6.
48 year old male. 5’7" 135lb
I’m right in there with the 10K time.
I’m a better runner than I am a cyclist. just don’t put as many hours into the cycle.
And- I don’t own a power tap, but based on my trainer rides and FTP tests via TrainerRoad on my KK RoadMachine,
looks like my Watts/Kg right now is ~3.4, but I’ve been concentrating on running. I should get that up to 3.6 for race season this summer.
So what does that get me? I’m a good swimmer (top few in age group), a decent runner (top 10%), and a MOP cyclist (top 30%- depending on field). Overall that gets me respectible results. Cycling just takes too much time. oh well. I have fun.
10K run 42:28
Bike FTP 3.65 W/Kg
jaretj
.
I am 45 as well… or at least in tri years since I turn 45 in October. My FTP is 3.8w/kg at 180 lbs. My open 10k is just under 38 and my 10k in a OLY is PB at 39:40. My bike splits are sigficantly faster than my run splits relative to my competition.
Just so you have another data point, sub 35min 10k, 4 watts/kg bike
.
I have a 63 year old guy in my training group who does 42-43 min 10K and is currently barely doing 2.1 per kilo on the bike. There is definitely some upside. He’s basically doing the “inverse” of what you would expect, which is overachieving on the bike compared to run given his age. Having said that, his leg muscles are fairly lacking…but so is the case of Andy Schleck and every other climber on the planet. In theory, he does not need that much muscle force and is limited by oxygen delivery…but he is awesome at delivering oxygen while running to his legs!!!
At the moment, I’m a bit perplexed by the bike “underachievement” as he did a few years of fairly decent mileage and “intensity” in the lead up to two previous Ironmans.
In fairness he only started riding in his late 50’s.
Hopefully this provides a bit of context. I just wanted to wait for a few postings before posting the context.
consider myself a weak cyclist - last year 40:00 10k, 3.5 watts/kg.
I’m a couple weeks shy of 50, male, 5’8, 136. 10k times were right in that range last year. Just started training with power, current FTP is 198, w/kg is 3.16.
I certainly don’t have equivalent capability in both sports, I’ve been a distance runner for 32+ years and only been cycling for 3.