Hey all,
Although eganski DOUBLED my watts, here is what I got:
5’9/152 pounds. 154 AP/167 NP 6:12 (ergomo). 4800 ft climbing.
Anybody else?
Dave
Bump
Dave thanks for posting this–I’d like to see the data, too.
Dave:
What is your FTP? I’m doing MOO with my Ergomo and curious (although I realize totally different courses) what % you rode at. Also, what was your run split? I did Eagleman a few weeks ago and think I went too easy on the bike so I am trying to collect as much data as possible prior to MOO.
Thanks.
Chris
My buddy went 223, with a 5:21. He’s tall and skinny with an 808 rear and a tri-spoke.
Ummm… I think yer going to have to ignore Michael’s data. Seems way more than a bit too high. Either that or he’ll be looking at sub 4.30 in Kona. 
I told you Ergomo is great!
FTP=230.
I thought I could run a 4:00 and went 4:20. Ran 8:30 plus for 3 miles (tad fast) then a bunch of low 9’s - felt great - right on track re: heart rate. Then about 10-12 miles in, I started feeling a bit tired. By 14-15 I was unhappy and pace dropped and heart rate dropped and running mid 10’s. 16 on hurt but all miles <11 (except the hill at tunraround which I walked). 1st loop was about 2:00 and 2nd loop about 2:20. Faded more than I would have liked. I think I just ran out of gas - needed more weeks of training, more long days, more running…but who doesn’t? I think I paced the bike well - did go too hard on the swim with the chop.
Dave
Thanks. Looks like we are similarly situated. MY FTP is 230 as of my last test three weeks ago so I am hoping to raise it some before MOO. That said, Rich Strauss has drilled it into my head to use the Ergomo to keep my desired pace no matter how many people pass me!! If I run a 4:20 I will be satisfied given how hard I’ve heard the bike is and the fact that it will be my first IM. Congrats on your race.
LOL… do you really want me to post that email from last night!!!
Either my ergomo was a little off, or I accidentally strapped a parachute to my race belt in T1.
good job out there! you look really good on the bike and it was nice to kind of ‘‘meet you’’!!! i would have like to chat with you but you never stoped to hang out…you look like you were on a rush all day long!!!
If its your first IM (or 2nd/3rd for that matter!) - be conservative. Its exceedingly rare that someone goes too easy on the bike. I thought I paced it perfectly on the bike and still suffered the last 10 miles of the run (and the ENTIRE bike felt easy!). My goal was to make it to mile 20 feeling good - then fade A BIT for several miles - I lost about 20 minutes in the last 10 miles - and I figure 1 watt on the bike = 1 minute so the question always is “If I went 10 minutes slower on the bike (or 10 watts slower), could I have run 15-20 faster???”.
I think a lot of IF guidelines are a tad high - 72% seems high for most AGer’s. I think I’ll aim for 70% next race…
Hills make it much, much harder to pace. Multiple spikes to 90% (even for 1-2 minutes) may take a toll…but if Rich is your coach, you are in good hands.
Letting people pass you can be hard - I went from about 37th place after the swim to like 537th after the bike…so I know that one - although I actually had fun checking everyone out as they passed me (if they weren’t going too fast - look at bikes/wheels/helmets/positions). I kept thinking I’d catch many of them on the run - but that wasn’t quite what happened…
Good luck -
Dave
how much do you think your buddy weighs? So i can get an Idea, I know that race had a lot of elevation.
also are these his average watts with zero watts(coasting, going down hill, not pedaling) being averaged in or are the zero watts not taken into account in the average?
Thanks Jonnyo.
I saw you sitting at the table when I was in the finishing area, but was too intimidated to come over to say hello. Or too tired. Maybe i’ll see you at Kona?
If I were asking, I’d want to know:
IF
TSS
Bike split
Run split and pacing profile
FTP
How was FTP determined? This is a big one as 5-10w can really make a difference in IF and TSS
Pre-flight checks and other procedures followed? Actually this is the first one I’d ask, as I’ve seen wide variation in people’s care and feeding of their PM’s.
The big one is the run split. No such thing as a “good” bike followed by a poor run. If anything, bike data of x, y, z followed by a run implosion tells you what not to do.
wow, that is one that i am going to remember for ever!!!
“The big one is the run split. No such thing as a “good” bike followed by a poor run.”
I never considered myself a good runner so i would always go out hard on the bike, since that was my best leg. But now that my running is improving. I maybe able to run a little faster if i just back the bike down a few watts and follow it up with a good run!!!
and to think it only took me 3 years to realize this!!!
To add to the comments on power at CDA, I averaged 243 watts (NP) and rode 5:18. weighed 180 pounds at registration. Coasted every significant downhill where I could get over 30 MPH coasting. Had a strong run off the bike due to good nutrition on the bike (for a change) and cooler temp’s.
My motto is always, “if you go too easy on the bike, you have a whole marathon to make up for it.”
WOW!! that is a lot of Watts, good thing you weigh more than i do. I guess I have to increase my watts.
did you have race wheels and aero helmet?
yes. aero helmet, disk, 404 zipp on front. pretty aero.