Hey guys!
Just wanted to get a little thread started and was wondering if anyone could post their bike split time with Watts/KG for the Ironman MT bike course. Obviously conditions affect but was trying to get a ball park.
Happy training.
Let’s assume MT = Mont Tremblant
Tremblant does have ~ 2000m of vertical, however, I am not sure Watts per kilo matter “that much” as they might on IM France or even IMLP where the vertical is acquired on steeper grades. Most of the Tremblant riding is on shallow grades other than the last 7K or so. Tremblant is still 80K out of 90K in the aerobars. Watts per Cda matter just as much if not more.
For what it is worth split was 5:28, I was at ~4.1W per kilo, FTP was at 260W at 138 lbs (I actually did an FTP test the weekend before as I was feeling good) . Another guy who has 4W per kilo at 165 lbs is going to go a ton faster and I should go faster than a 120 lbs person with the same watts per kilo. Keep in mind all riders have the overhead of the same size wheel through the wind.
http://connect.garmin.com/activity/362430549
Disregard the 4:03 run split. I had just done IMLP 3 weeks before, but some of it was nutrition related (not enough on the second half of the run)
5:17 split, ~4.2W/kg (74kg, 310FTP)
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So it comes back to the basic argument that raw watts is what is going to reign king on the majority of triathlon bike courses. Assuming aero set up is the same. Now just trying to lose weight to run more efficiently 
In your best assumption what would be the best way to approximate your bike split - just for the sake of conversation. Obviously on race day I would hold true to target power and perceived effort.
Cheers
I think that there is a thread from the 2012 race with a bunch of data points. The course is more or less the same.
So it comes back to the basic argument that raw watts is what is going to reign king on the majority of triathlon bike courses. Assuming aero set up is the same. Now just trying to lose weight to run more efficiently
In your best assumption what would be the best way to approximate your bike split - just for the sake of conversation. Obviously on race day I would hold true to target power and perceived effort.
Cheers
Yes, raw watts matter, but you still have to lift your weight up 2000m of vertical and you don’t get all the potential energy back on the descents because of wind losses at high speed (even if you are very aero). As you can see from the other guy who posted, he biked 11 minutes faster than me off an FTP that is around 50W higher and slightly higher watts per kilo than I have. My guess is on a course like Kona he goes around 20 minutes faster than I would though because there is less vertical and the winds are stronger.
As for approximating your bike split, I would say the best way is to check what number is on sportstats/ironman.com after you finish it. Lots of things can happen on race day so it will be what it will be. I know what you are getting at, but don’t go there. That’s probably the worst mindset to be in on race day chasing a hypothetical split which is meaningless. Chase your wattage number and the split will be what it will be.
Dev - I mis-read this at first, I thought you said you rode 4.1 w/kg at IMMT. maybe that can be your goal this year FTP for 112 miles.
Dev - I mis-read this at first, I thought you said you rode 4.1 w/kg at IMMT. maybe that can be your goal this year FTP for 112 miles.
Yeah…me and Contador. Since he does not need to use his legs, maybe we can exchange hearts and vascular systems for Tremblant weekend. I rode last year at 3.02 W per kilo.
So it comes back to the basic argument that raw watts is what is going to reign king on the majority of triathlon bike courses. Assuming aero set up is the same. Now just trying to lose weight to run more efficiently
In your best assumption what would be the best way to approximate your bike split - just for the sake of conversation. Obviously on race day I would hold true to target power and perceived effort.
Cheers
Does it? I think aero is going to reign king first. I know a guy that went under 4:50 at IMWI on <230W average. It helps that he’s a light 155lb on race day. I’ve also posted fairly good times on moderate watts too. The folks over 5’11" and 170lbs need raw watts. Lighter, smaller guys with good positions can get by with a lot less. You just can’t break into the upper range of bike splits without a really solid position…where you are still comfortable and can make good power.
So it comes back to the basic argument that raw watts is what is going to reign king on the majority of triathlon bike courses. Assuming aero set up is the same. Now just trying to lose weight to run more efficiently
In your best assumption what would be the best way to approximate your bike split - just for the sake of conversation. Obviously on race day I would hold true to target power and perceived effort.
Cheers
Does it? I think aero is going to reign king first. I know a guy that went under 4:50 at IMWI on <230W average. It helps that he’s a light 155lb on race day. I’ve also posted fairly good times on moderate watts too. The folks over 5’11" and 170lbs need raw watts. Lighter, smaller guys with good positions can get by with a lot less. You just can’t break into the upper range of bike splits without a really solid position…where you are still comfortable and can make good power.
as a bigger guy at 6’0" 165lbs, I would agree.
Not raw watts. Watts per CdA. Unless you’re racing Embrun.
So it comes back to the basic argument that raw watts is what is going to reign king on the majority of triathlon bike courses. Assuming aero set up is the same. Now just trying to lose weight to run more efficiently
In your best assumption what would be the best way to approximate your bike split - just for the sake of conversation. Obviously on race day I would hold true to target power and perceived effort.
Cheers
Here
Does anyone have a chart like this for IMC?
5:05 at 2.9 w/kg
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In 2013, conditions were pretty good. I rode a Cervelo P2 and went 5:55, average 149 Watts, 2.3 W/kg. Yes, I know - I can’t ride a bicycle. But I ran 3:39 which got me from 9th to 4th and the last rolldown spot in M55-59
The folks over 5’11" and 170lbs need raw watts. Lighter, smaller guys with good positions can get by with a lot less.
I agree. 6’3" 80kg and rode 5:22 at 2.95w/kg or 237NP.
5:06 ride at 3.05 w/kg last year - 232 AP, 242 NP. I did the Tremblant half in 2012 and rode a 2:23 at 3.7 w/kg - 278 AP, 292 NP.
5:06 ride at 3.05 w/kg last year - 232 AP, 242 NP. I did the Tremblant half in 2012 and rode a 2:23 at 3.7 w/kg - 278 AP, 292 NP.
Great time. Your height?
So it comes back to the basic argument that raw watts is what is going to reign king on the majority of triathlon bike courses. Assuming aero set up is the same. Now just trying to lose weight to run more efficiently
In your best assumption what would be the best way to approximate your bike split - just for the sake of conversation. Obviously on race day I would hold true to target power and perceived effort.
Cheers
Here
Just wanted to say thanks! Cheers mate!