I did a duathlon last week and since there is no place near where I live that I can bang out an hour ride, or even a 20 minute ride with stopping that I’d use the race as a FTP test despite having to run prior and afterwards. It was a 16.5 mile rolling course in Glastonbury, CT. Avg Power was 319, Avg HR was 182 and Avg Spd 22.9mph.
Yesterday I rode the REV3 course in CT twice for 112 miles. Course is hillier than the du. First 56 mile loop was Avg Power 209, Avg HR 128 and Avg Spd 16.8. I took it easy the first loop as I have never rode 100 miles before. Second loop, Avg Power 228, Avg HR 143 and Avg Spd was 16.9. The second loop it seemed like I was working harder because it was 90 degrees on the second loop, plus fatigue was setting in. However, my watts went up 19 and HR was up 15 and only accounted for .1 mph.
I have 2 months to IMLP and was hoping to start to dial in the pacing I should be doing for the IM on my long rides. I think that I was right on yesterday as it really never seemed hard but was looking for advice from those that have more experience. I have seen several places that 70% of FTP is typical which would put me at 223 watts which is right around where I was yesterday.
I’m not the best resource, but I think that I can add a few worthy suggestions:
(1) Do yourself a favor and conduct a real FTP test … even if it’s the less accurate 20 minute test,
(2) don’t focus on speed because it’s a resultant value, highly out of your control,
(3) don’t try to predict performance based on untapered long rides … too many variables
(4) build up your long rides over time and throw in a transition run to determine if your pacing was good/bad/adequate
In terms of targeting a percentage FTP for pacing, I’ve seen everything from 60-80%. It’s really a matter of preference and overall fitness in each of the sports. Also, keep in mind the terrain you’re training for. Many will argue that there are no discrete challenges on the IMLP course. For the most part, they’re right, but the persistent elevation gain on the back half of the loop can sour your day if you don’t plan accordingly. Good luck!
The optimal pacing strategdy is between .6-.8 and depends a LOT on your fitness. If you chose to drink the EN koolaid then they prescribe a TSS between 250-300 for optimal results. Since TSS is accumulated over time depending on your IF then it is a tad hard back calculate a race plan.
The big questions are: How did you feel after the ride (112mi)? Do you think you could have ran a marathon? How much do you weigh? Can you take in enough food over a 223w avg bike ride to get to the run in good shape?
Using M.A.T.H.S, I determined that your TT was 43 minutes. What was the normalized power for this ride? I think it would be VERY safe to say that your FTP (based from this TT) is at least (319*.95) = 303watts. This would put your 70% ironman pace watts at 212 or so. It seems to be a good rule to leave a little of time on the bike course and have a good run… at least in the age group ranks. How is your run?
It seems like we have pretty similar numbers in power and heart rate. You might be 5-15 watts stronger on the FTP. My personal plan for IMCDA is to ride the first lap @ 205 and the second lap at 210 or so. Pedal downhills @ <200 and climbs will be capped at 230 watts. Personally I want to demolish the marathon so I am playing it conservative. FYI my FTP is about 280-290 @ 69kg.
I agree w/ Pants that your FTP is most likely at least 303W. IMO, there is enough difference in duration between an IM bike leg and the time period used to determine FTP, that race rehearsals (long rides with a transition run) are a much better way to determine IM pacing than basing pacing on an FTP percentage.
.68-.78 IF is a good place to start, but riders have different power-duration curves depending on training and muscle fiber type (I vs II) ratios. Also, picking an IF or percentage of FTP doesn’t necessarily take the duration of effort into account. A pro athlete with low weight, good aerodynamics, and a relatively high FTP (and resultant high speed at FTP) can get away with riding at .78 IF if that gets him a 4h35m or so bike split. A MOP age grouper who lacks some or all of those characteristics and spends 6 hours riding at .7 IF is at risk of having a really bad run (TSS 294).
I like the notion of a TSS cap for an IM bike leg. I believe Endurance Nation recommends 280TSS cap. So, if your speed at .75IF would get you through the course in 5 hours or a bit less, that would give you a TSS of roughly 280. Keep in mind that .75 IF uses NP so you would have to plan on Pavg being a bit lower. .7 IF in 5h45m would also give you roughly a 280 TSS by comparison.