For those that train with power, I am curious what average wattage is generated for an IM disance race, and how that wattage compares to FPT or Threshold, and if possible, what was your bike time. Thanks…
bump
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Ironman Wisconsin 09. I ran pretty well.
Entire workout (157 watts):
Duration: 5:57:56
Work: 3375 kJ
TSS: 273.1 (intensity factor 0.677)
Norm Power: 167
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 113.196 mi
I have an FTP of 280 give or take a few watts. Trained well and tapered well for IM Lanzarote this year. Planned to nail the race on 200 watts Normailzed Power. The course is very up and down so no intention of bothering with average power. Not the best use of a power meter which would be better as the course gets flatter but never the less the power meter was very very useful in the race. Felt like I nailed the bike and left enough for the run. NP on race day was 193. Bike split was 6hr16. Could have gone harder on the bike - probably 6hrs ish no problem - but glad I did not as the run was very hard for everybody that day. Power meter definitely a big help on the day.
conventional wisdom is around 70-75% of your FTP. Even more will argue with that statement. I’m not one of them.
I don’t have all of the #'s right here but for IMOO 09:
FTP guesstimate for that period was ~ 270. I say guesstimate b/c most people will get into a pissing contest about how to best measure this. I have my method.
avg power for wisco was 198W. VI was ~1.04 Time was 5:26
run time was 3:30
Jamie
+1
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IMFL 2007.
FTP was tested by cadebce cicke at 293 watts in NYC(I averaged 307 watta for 20 min) 4 weeks before the race.
I averaged 211 watts for the race (72% of FTP) and felt I should have gone harder. this translated into a 5:06:14.
Hey thanks guys for the info…very helpful and puts things in perspective…