Anybody have data on what their avg power was for a 2:35 (or thereabouts) Ironman CA 70.3 bike split?? I realize size/weight will be a factor along with how aero you and your bike are, but just wanted to get some “in the ballpark” data to compare to my current training levels and see where I am at. Any data you fellow STers have would be interesting and helpful. Thanks.
250Pave/270Pnorm, .83IF. 6’2", 178lbs, 2:33, Cervelo P3SL, Hed 3, PT with wheelcover, aero helmet, fairly aggressive position
There is also this thread:
It will depend on wind conditions. Last year the wind was different than the other 5 or so times I have done this race. usually you don’t feel too much wind until you hit a headwind on Vandegrift which is the last long straight before turning back to transition. Its tough but only a few miles. Last year we had a headwind the entire back section which put you in a headwind for a significantly longer time. I bike 2:39 last year, while my previous slowest bike time was a 2:35. Despite being slower I finished higher in my age group than any other year. Last year was my first year riding with power, my Average power was 219 and my Normalized power was 229.
I am 6 feet tall, was about 168 pounds, riding a PX with deep front and a wheelcover on the back with a pretty good position.
Hope this helps and we’ll see you out there in April!
I was about 255 watts avg for 195lbs, pretty aggressive posiiton, a few minutes over 2:30
last year was VICIOUS winds though- so i think that same wattage for me would have gotten a few minutes under 2:30 in a less windy condition
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Last year I had a NP of 285w and a split of 2:25 with a pretty aggressive position, aero helmet, disc wheel, and a Rolf Tdf38 front. That was more than i planned on, but it worked out and i had a solid run after for me. The winds were stronger than i expected on the way back to town. I think i may have gone 5-10min faster on a calm day.
Also: Im 6’2" 175#
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I had a 2:40 ride on 191 average watts; about 205 norm. watts. Five more minutes would require about 15-16 more watts (which is what I had expected to do – just didn’t have it that day).
I’m 5’11" and 160 lbs. Rode with an 808 clincher set with a rear wheelcover. Michelin ProRace light tires, latex tubes. Yaqui frame.
These are great responses. I am 5’10" and 165 (on race day…shooting for 157!!), P2C with 606 wheels. I was figuring I needed to be around 210 watts avg to go 2:35. As noted, last year the winds were pretty nasty…hopefully not this year. Data you guys have provided so far looks like I am shooting for about the right power output. Thanks so far.
To help put things in perspective, I rode 2:44 last year averaging about 185 watts (I can get exact numbers when I get home, but that’s my best recollection.) I am 5’9"-ish and weighed about 150 lbs. on race dace. I rode a P3SL with a PT and wheel cover in back and a HED3 up front.
To help put things in perspective, I rode 2:44 last year averaging about 185 watts (I can get exact numbers when I get home, but that’s my best recollection.) I am 5’9"-ish and weighed about 150 lbs. on race dace. I rode a P3SL with a PT and wheel cover in back and a HED3 up front.
I find this thread really interesting. This is almost exactly where I come in (2:46 split with 195W at the crank) and 150ish lbs.
How does this jive with those saying they’re cranking out 25 mph on <250W? I guess I’m short-changing myself by riding the same position for sprints through halfs? I manage about 23 mph in a sprint, at 250W.
WHat FTP are you guys working with? I am new to power training but my ftp is up around 277 (want to be around 300 by june) so AM I overly optimistic about racing around 260avg and going in the 2:20s at 70.3 races? flame away if neccessary, but I already added my disclaimer that I am new to power training.
oh yeah, 173 lbs (race weight) 6’3 p2c GREAT POSITION!!! either zipp 606 w/pt or 404 front w/disc cover in the rear.
you can’t compare TT speeds with HIM speeds. In a TT you have no bottle cages, no spares, nada.
Also, i think CA 70.3 is one of the hillier 70.3s whereas TTs are in much flatter terrain.
Split: 2h42’
FT: 220W
Avg W: 184W
NP: 194W
Weight: 150ish
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Mike, shall we hook you up with a nice powermeter for racing/training? Just the thing to make sure you peg the right pace for Oceanside 
Kevin
I took a look at my power file, and I actually went 2:44 on 180 watts AP and NP of 197 watts.
"Data you guys have provided so far looks like I am shooting for about the right power output. Thanks so far. "
So are you saying you are shooting for X time spent on the bike? Why not let time be a variable determined by YOUR power output that YOU can sustain during the bike portion of a HIM instead of trying to figure out what power you will need for X time? Maybe it’s just me but IMO you are looking at it from the wrong perspective.
You can hit 2:20’s under 250w. If your FTP is currently 277, I would think 260 could be a tough ride, even if you increase your FTP to 300.
Too many variables to get too exact, but I rode 242w for 2:24 for a rolling HIM 2 yrs ago. Decent aero and setup. Last year I rode 2:16 for the same course but at 285w. More wind, plus other factors.
"Data you guys have provided so far looks like I am shooting for about the right power output. Thanks so far. "
So are you saying you are shooting for X time spent on the bike? Why not let time be a variable determined by YOUR power output that YOU can sustain during the bike portion of a HIM instead of trying to figure out what power you will need for X time? Maybe it’s just me but IMO you are looking at it from the wrong perspective.
I completely agree with Mitochondria. I believe this is a completely useless exercise. Even a ballpark figure won’t help – especially when you’re basing on other athlete’s power data. Conditions (among other factors) will play a relatively significant role in determining your ultimate time. Focus on the max power you can produce for 56miles and still run well – let the time be what it is.
Thanks, Chris