I did the 2 x 20 min power test and averaged 240 watts.
So here is the question, what percentage of that do you set as a guideline for half IM and IM?
thanks
I did the 2 x 20 min power test and averaged 240 watts.
So here is the question, what percentage of that do you set as a guideline for half IM and IM?
thanks
HIM: .78-.88
IM: .65-.72/.75
Another thing to consider it TSS for a given race.
I know lakerfan had posted something about what he’s observed as a good TSS for different races.
I think it was something like:
IM - 300 give or take
HIM - 150-160
Olympic - 95ish
THe better fitness you have and the less time you will be on the bike, the higher end of those ranges Mike mentioned you can be - and still run well.
How about for Olympic distance?
check out endurancenation.us
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.95-.98 - depending on bike fitness.
Thanks, makes sense. For a 10k/40k/5k duathlon, would you expect it to be slightly lower considering the effect of the opening run? Maybe 0.92-0.95?
Go to www.endurancenation.us. They have a racing/training with power package that you can purchase (podcasts, presnentations, documents etc…) that will answer all of your quesitons. More relevant to triathlon than the Allen/Coggan book.
Mike P.
hmm,
be careful with the numbers you’ll see here. there are a lot of factors in determining the the types of numbers you should be satisfied with during your training. firstly your weight is vitally important, clearly a fit rider weighing 140lbs will need to produce much less power than a fit rider weighing 175lbs. the way you actually exploit that power is important and you’ll find that simple changes in position can often greatly enhance your ability to move through the wind with less power output. I weigh 143 lbs; on 2x20s I generally produce numbers which depending on the day will net me averages of between 270 and 295 (best yet). I don’t do tri’s but I do tts - I generally clear a 40k in almost exactly 1hr, sometimes a hair less, sometimes a bit more. I don’t race with a PT but my guess is that on one of these 40k efforts I likely average about 250 watts, heavier riders hitting the same time would need to produce much more than this. Did I see someone here doing 300 for an IM - holy $#%!,
Good luck, those things sure do suck.
I generally clear a 40k in almost exactly 1hr, sometimes a hair less, sometimes a bit more. I don’t race with a PT but my guess is that on one of these 40k efforts I likely average about 250 watts, heavier riders hitting the same time would need to produce much more than this.
Is that right? I always thought the wattage would have be higher for that time.
Since you’re 143 lbs, for a rider 155 lb rider they would be able to hit that time with about 270-280 watts?
And given the percentages (conservative estimate of 90%) above, that means they have to have a FTP of around 295 to do the Olympic distance bike leg in about an hour?
I generally clear a 40k in almost exactly 1hr, sometimes a hair less, sometimes a bit more. I don’t race with a PT but my guess is that on one of these 40k efforts I likely average about 250 watts, heavier riders hitting the same time would need to produce much more than this.
Is that right? I always thought the wattage would have be higher for that time.
Since you’re 143 lbs, for a rider 155 lb rider they would be able to hit that time with about 270-280 watts?
And given the percentages (conservative estimate of 90%) above, that means they have to have a FTP of around 295 to do the Olympic distance bike leg in about an hour?
I’m about 175, and I can do 25 mph at about 260-265 watts. IMO, if you guys require more watts than that and you are 20-30 pounds lighter, then you must be a “sail” with a terrible aerodynamic position.
For guys your size, generally 240-250 watts should be sufficient for a 60 minute 40K.
exactly! I think there’s a fair bit of posturing out there with regards to numbers. Weight must be taken into consideration and the degree to which good position plays a huge role cannot be overstated IMO -
Take your Powermeter out to a 1-2 mile flat section of road and play with it. Do one run with as non-aero a position as possible, wide arms, sitting upright, open chest etc etc at a fixed speed - (nothing too taxing - 20mph perhaps). Take note of the numbers and then try a few other runs to see how much you can improve efficiency at that speed by simply trying to be aero in such a way as you can still comfortably produce good power. Note that bending over into an aero tuck will often cost you a few heartbeats and you may notice a drop in power - What you are really looking for is that perfect balance of comfort and areo and the most efficient way to use your current available output. Good Luck.
If you search - you’ll see all sorts of power numbers in the classic “how many watts to break 1 hour in a 40K TT” discussions. Some people seem to go 40 kph on low 200 watts (if my memory is o.k.). I take it all with a grain of salt - different PM’s and all sorts of issues with those…
You can plug numbers into analytic cycling’s calculators and play with weight and CdA and get all sorts of estimates. Problem is figuring our your CdA and how CdA varies with weight (in general)…so the calculators aren’t all that easy to use without some background.
Dave
I think a good way to figure this out would be to do some trial runs - like go to the track, drill it for 3 miles, then try to bike a 40k with a good effort, come back and run 3 miles again. If you do this workout enough, you’ll start to see where your IF should fall. Duathlon is a bit different due to the strategy in racing - you don’t want to get dropped in the first run, but at the same time, you don’t want to fall apart in the final run either. So, start with about .90-.92 the first time and see how the 2nd run goes, then the next time through try to bump it up to .92-.95. You may find that its very tough to push .95 on the bike after the opening run. It’s been a while since I did a DU, but I would guess that opening 5k would be like biking an extra 20k or so.
Another thing to consider it TSS for a given race.
I know lakerfan had posted something about what he’s observed as a good TSS for different races.
I think it was something like:
IM - 300 give or take
HIM - 150-160
Olympic - 95ish
THe better fitness you have and the less time you will be on the bike, the higher end of those ranges Mike mentioned you can be - and still run well.
~95 seems VERY HIGH for a TSS for an olympic distance bike, unless it is a very hard course, requiring more time on the bike. I typically shoot for between 75-80 TSS points for a flat to rolling 40K olympic distance bike in a tri. Its a little screwy to simply shoot for a TSS in an olympic distance race or for a flat out 40K TT. A perfectly executed 40K TT could range from ~85-100+. Fast/fit people will actually end up at the lower end of the TSS range, because they are not on the course as long, while someone who is fit but also slow (ie non-aerodynamic or carrying a few extra lbs) will use more TSS points.
Thanks, that seems like a good approach. The opening 10k does mean you’re getting on the bike feeling less than fresh.
Is that from FT or the 2X20?
jaretj
Are they not the same thing? A 2x20 should give you FTP.
just quoting (more or less)
http://forum.slowtwitch.com/gforum.cgi?post=1645026;search_string=tss%20olympic;#1644949
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Maybe I’m backwards but I prefer to look at the data from testing and from training then set the wattage that the person should hold for a race. I don’t care how great you did in your test, if you have not been biking much due to whatever or you have been biking more then normal, those things effect where you can race at AND still get off the bike and run well.
Using a % that other people choose is fine, but realize that it may or may not be applicable to you.