Trying to figure out some things about my cycling in Triathlon. I can’t seem to really get faster. I hover around 20mph in races, except sprints (maybe 22). My FTP has steadily been increasing over the past three years. I’m 150lbs and the FTP is 270. Cannot figure out why it doesn’t translate into faster speeds. Position seems pretty aero. No matter what I do power wise it seems like I can’t get faster. Help. Feel free to DM if you want pictures of position or have any suggestions.
Post them here. You should be flying on 270W on a tri bike.
It would be more useful if you had exact speeds and power and for different length events
Example. If your FTP is 270w, did you do 80% for a HIM, so 216w and get 20mph or did you do a Oly at 90% (243w) and get 20mph ? See the difference ?
If you did an Oly at 70% of FTP, problems are elsewhere…
1 Like
Ditto-ish some of above. We need to know your total bike setup and actual average power numbers in a typical race.
For example…
- Do you have a BTA and BTS setup?
- What is your rear wheel? (Front wheel looks like a 60-ish mm.)
- What kind of cycling kit do you wear?
- How tall are you?
- What kind of helmet do you wear?
I’m very similar to OP. I weigh 155 lbs and have an FTP of 265-270. Recently did a 40k TT with the full aero setup (disc, skin suit, Wing Dream):
NP: 254
IF: .97
Elevation: 230 ft.
Avg Speed: 25.94 mph
Time: 00:57:17
OP is either pushing much less power than he thinks or has some rubbing brake rotors.
If you consider your position “pretty aero” look at some of the pro time trial riders. IMO you are way too high in the front with that high-far stem plus the 45mm spacer. Also your hips are not at all rolled forward. You hold more of a road bike position on that Speed Concept.
And I agree with @LegendJeff - at 270 watts you really should be flying!
I’m 165, 5’10 with a 229 FTP and usually podium at the local time trials. No issues holding 26 on the flats. Getting more aero will make you faster.
Also - get a decent aero helmet.
Have you been fit for that position? You do seem high, and I agree with another poster, you need an aero helmet as well.
So a little more information. I ride with BTA bottle, aero bottles on the frame.
-POC cerebral helmet
-Unfortunately I don’t ride with power in races, my only power is on the trainer and I’ve calibrated it the best I can.
-I have been fit, but just basically at the local bike shop but am open to tweaking it. And it doesn’t feel uncomfortable.
-Just a regular zoot tri suit with aero socks for whatever that’s worth.
Edit, 5’8 150lbs.
The wheels are Zipp NSW 454s.
I’d second the helmet, but your next upgrade has to be a power meter, like a 4iiii left crank. It’s also Bluetooth if by calibrate you mean you’re using a speed sensor on a dumb trainer, it will replace that with power.
I’m going with one of two possibilities, maybe both…
- Your FTP determined from the trainer is way high
- You are racing well below your target power for the race
At 5’-8", 150 lbs, and 270 W FTP, you are a compact 4 watts/kg racer. That puts you in a rare, elite class. I am taller and weigh 175 lbs - 190 lbs, depending on my discipline and my FTP is in the 270 W - 300 W range, depending on discipline. I consistently race half ironman distances in the 22 MPH to 23 MPH range. In sprints I am a freakin’ banshee north of 25 MPH.
Your equipment is good and not holding you back. If you are only seeing 20 MPH, then your power is off. Way off.
I would get an external power meter and use that for training and racing. That is the only way you can analyze and optimize performance.
The trainer is a wahoo Kickr, if that changes anything for you. Consensus seems to be I need a power meter. Haha
Well, I’ll definitely mess around with a power meter. I would say chances are, I’m pushing less power than my Kickr indicates but I’ve tried to make sure it’s as accurate as I can make it.
Good to know about the w/kg, I didn’t know it was that high for my weight.
Watts/kg is a commonly used metric to normalize power and see consistent results between athletes. An FTP of 4 w/kg is elite for an amateur and at the pointy end of the race for most age groups.
For a tiny bit more context from my experience… I was 4 W/kg when I had to race my road bike at Ironman Memphis 70.3, because my tri bike was in transit. It was just a basic road bike with nothing special and 30mm deep aluminum rims. Totally non-aero. I had 2 round bottles in normal cages in the triangle. It was raining most of the day. My average power was 225 W (239 NP) and I averaged 20.1 MPH.
Warmup on your trainer for 10 minutes
Ride for 10 minutes at 275 watts
Go outside and rode for 2 mins at the same perceived exertion
If you aren’t going at least 23+ MPH there is most likely something wrong with your FTP
At your size and weight at 275 watts even sitting straight up on a mountain bike with the slowest helmet available you would be over 20 MpH is my guess
2 Likes
All the comments on the specifics of data/position/kit noted and supported above, but one thing not mentioned so far is that TT is about pain. Really, you need to go into a dark place to be successful in a way that you 100% don’t want to be near if you are doing a triathlon.
Depending on the length of the TT then you should be absolutely at the point of throwing up in the last 2km, or it it’s a 20km TT then the entire way round…
And that’s where the powermeter comes to the fore. Without one it’s very very hard to maintain that very precise level of self inflicted pain without going bust.
My guess is that you are way way way off your FTP power when racing. FWIW at 85kg and 6’4" I was pushing NP310w / average 306w for our club TT series and that got me 2 wins and 1x3rd. Speed concept, LG p-09 helmet and 80mm Bonty wheels averaging 40kph. Under no illusions I was the fittest or strongest there (even I was +20w a few years ago) but I was certainly much further into the hurt locker than anyone else.
To be really good then you look at the UK Timetrialling scene then you also need to be in a position that in itself is torture to be in for more than 30seconds, and hold that for 50mins whilst putting out 400w…
Congratulations on your wins
310 w for 40kph
How hilly was this course
I suspect your kicker is reading too high. Mine is high compared to my 2 taverns by 15 to 20 watts.
Not very, 43m over 16km.
Overall then slightly wind assisted but equally the road surface is mentally rough/slow chipseal.
As others have mentioned, your body position is very high for optimal TT aerodynamics. Your base bar is fairly low, but your aerobar armrests are really high.
Speed is all about watts produced vs body aerodynamic drag, bike/wheelset aero drag, tire rolling resistance, and mechanical drag.
Watts alone won’t do it. You gotta look at the whole equation.