Question: I have been training with power (bike) and GPS (run) throughout this year and have felt as though I had nailed my plan down. There are some things which can be learned from these athletes and their power files from the Ironman run. That means Im going to ride at 67 to 69% of my FTP. Id like to point out, however, that Chris probably could have improved his run time (a not-too-shabby 3:08:39) a little by pacing his bike a bit more evenly. View Piampianos full PowerTap power file. What you must understand is the other part of the formula: Functional Threshold Power (FTP). I had registered for Ironman Florida as well so I really didnt want to push too hard and have nothing left. They accept whatever you tell them your personal FTP is. The difference between "easy" bike or a "hard" bike is only about 10 to 15 minutes. Bike and run testing for IRONMAN . View the complete Kona files ofPete JacobsandChris Thomas. (optional) For example, if youre cycling at 20 MPH for a Half Ironman (56 miles), it would take you 2 hours and 48 minutes. This is based on Functional Threshold Power (FTP), or your average watts for a 60 time trial effort. Then by glancing up to the top row for both ends of this colored range youll see what your IF should be throughout the race. My goal is to have a six-hour bike split in my next Ironman given my experience, the nature of the course and anticipated race-day weather conditions. Joe Friel is the author of The Triathlete's Training Bible, Your Best Triathlon and other books on training. User manuals, Ironman Fitness Exercise Bike Operating guides and Service manuals. He could just tweak his pacing a small amount to make the bike split even faster. For details on determining LTHR, TP, CV, and FTP and for the definition of each zone, please see Intensity Guidelines for Triathlon and Running. The first part is about your human engine (your power and weight) and the parameters who determine this (like training). Functional Threshold Power(FTP). But note that Pete, on obviously the very same course, parsed it out with a slightly more balanced power distribution (105-95%). The calculator is composed of three parts. To use it, simply enter your weight (in lbs) in the first white cell then a given (flat) run pace (in the format h:m:ss) in the cell below. Mass of rider and bike: Crr: Default is average roads: Drivetrain Efficiency: Set to 1 if using hub based power data: CdA: Range from .19 for small riders in TT position to .4 for large rider road positions: Gradient: Rise over run, 1% grade = .01: Distance (km): Ironman = 180k Half = 90k: Speed (kph): Change this to solve for power: Power (watts): Cimbing to Hawi, her average power was 218 watts at 84rpm. Calculate your pace or estimate your finish time. Hypothetically I want a 5:25 or an average speed of 33.2km/hour (doesnt seem fast when you type it). On my bike, I did a bunch of rides 4:30-6:00 and was able to maintain 200-220 watts (I usually dont use normalized power because I cant see it on my computer). F is the force we apply on the pedals or how hard we push the pedals. Once your legs get too sore from riding hard you have almost no chance of I will continue to add files and races to the database so be sure to check back here over coming months. Welcome to the oldest and most popular bicycle performance prediction calculator on the web - since 1997. Speed and pace on the bike is heavily course and condition dependent though. Power. Joe Friels new bookThe Power Meter Handbookoffers triathletes and cyclists a simple users guide to using a power meter for big performance gains.Learn more here. In case you use a powermeter like this and you want to compare the power that you enter in the above calculator, to the Watts you see on your bicycle computer, you should enter a number below 98% (typically 96-97.5% for amateur riders) for the assumed mechanical losses of your drivetrain. The higher your FTP, the faster you can ride. Effortlessly compute speed or power for all important parameters, such as weight, grade, position and tire type. Matt Russell paced himself quite well, in route to a 2:54 marathon. More: How to Prep Your Bike for Race Day. For more information visit his website at. Some events are better represented than others (e.g. That would have produced the same NP but would have better reflected the nature of the course while conserving energy. Calculate paces and times for swim, bike, run, and transitions across sprint, Olympic, 70.3, and full Ironman distances, in metric or imperial. In an effort to put that data to good use, I've started to compile them into a database of power, speed, athlete details and divisional rank for the various courses. Have no fear - I won't spam you or sell your info. Sign up for my mailing list to get notified of all new content. Just eyeballing the data, a few trends are evident To make the data more practically applicable, I built a calculator that spits out a bike split prediction for a given watts/kg on the various courses (below). Enter that into the calculator. Chris strategy would have resulted in less fatigue by the start of the run had he done something like 103-97%. It is followed by the gravitational forces, the rolling resistance of the tires and mechanical losses of the drivetrain. IRONMAN Bike Pace Guide. English units (miles, yds) Metric (meters) (You can read more about how to determine your FTPhere.). V is the angular velocity or how fast we turn the cranks, the cadence. For the bike and the run, I like to use a 30-minute threshold test to set the heart rate zones for the bike and run. If you know how to use it you can nail your Ironman bike and come off with good legs for running. About the C d A calculator. Here are the basic power metrics for Pete Jacobs who won the Mens Pro category and for Christopher Thomas of the Timex Multisport Team who finished fourth in the Mens 40-44. Bike Calculator. Run Power Calculator Alan Couzens, MS (Sports Science) You'll find below a calculator that will give you an equivalent bike power (in watts) for a given running pace. FTP is not calculated by the power meter or the software. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 Run (m:s/100 m) (km /h) (time/ km) Race Total : Comments/Questions? An advance Simple Polarised 'Bike Boosting' IronMan Distance training plan (Using Power on the bike) IRONMAN. Petes Quarq power meter showed that he rode at an IF of 0.79. Ironman is about being as fast and efficient as you can within conservative intensity zones. Then looking up I can see that the IF range must be 67 to 69%. Name:Email:Topics you're most interested in? Below is the cycling pace chart that converts your MPHs into time for various distances from 10 miles to 112 miles (Ironman Distance). He believes that improvements in the bike leg have tapered off because the professional Ironman field has You can count on it. Any plan you purchase can be reused as many times as you like.What's more, our Level Guarantee allows you to switch plans for no additional charge if you discover the plan you've chosen is too hard or too easy. Triathlon Pace Calculator. (We thank both athletes for being gracious enough to share their data; Jacobs was collected through hisQuarqpower meter and Thomas was collected through hisTimexdevices). Follow these tips to avoid that trap and ride your best Ironman bike leg. Triathlon Calculators provides tools for calculating your race pace. Although this test is painful and will cause anxiety, so will racing. The chart shows the regressive power curve for 7 of the major U.S. races, plotting watts per kilo versus bike split (in hours). Heres how to use it: 1. Why Join Redline; Member Discounts; Join Us/Renew; Clothing; Sponsors. Ironman athletes shouldnt go the full distance, but you can do a targeted race simulation to get an idea of what you can hit and still run after. It generally takes a test or race to get this number right. https://www.myprocoach.net blog how-to-pace-an-ironman-bike Petes is 370 watts and Chris is 296. Gallery; Videos; Board; Contact Us; Select Page. In the midst of compiling data over the weekend, I posted a chart similar to the one below on Twitter. Including these into the later stages of your Ironman preparation will help increase your power at the threshold and improve your Ironman bike split. Age Group triathletes Ironman distance: 5h30 @ ~200w ~75-80rpm. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. So why was Pete 29 minutes faster if their TSS were essentially the same? Water: This one can vary tremendously depending on conditions. And if you prepare yourself in training for race day, you increase your chances for success. Over the full bike, Thomas averaged 257 watts, or 3.36W/kg. Zone 5 - VO2max (peak aerobic capacity development) OK, now that you have a better understanding of what the numbers on your handlebars mean, lets take a look at two athletesa pro and an age grouperfrom this years race in Kona to get a sense of what it all means. Bike. For complete Ironman Kona data analyses of many of this years top athletes, check out the TrainingPeaksKona page. This average includes the huge power surge you threw down to the get up that hill, the coasting on the other side, etc. Bike; Run; Resources. This should be just for the bike or the run (do them separately). Active Recovery Carbs: On the bike, you can start by aiming for .6g carb/hour per pound of body weight, and half that on the run (.3g of carb/hour per pound). Then on the left side of the table find your goal bike time. By setting my head unit to show both instantaneous power and IF I can monitor and gauge my intensity throughout the bike leg of the race. If your goal race is shorter than Ironman, you can practice the full bike at race pace and a portion of the run at race pace. The pro race strategy must be significantly different from that of the age groupersan interesting topic for another time. Maybe the name C d A Calculator is a little bit misleading. So you pedal the bike for a couple hours and your power meter spits out another number, Average Watts, which is exactly what it sounds like: the average watts you produced across your 2-hour ride. Once you have calculated your optimal power output for the Ironman distance you ride as close to the number as possible. Sarah Piampiano. So on race day there will be nothing new. Bike and run testing for IRONMAN . That means his Normalized Power was 292 which is 79% of 370. Bike Pacing by Common Distances. Training and racing zones are then prescribed as a percentage/fraction of this power. The Structured Workout feature walks you through the workout on your device. How to ride strongly and then run faster than ever. You can work on different splits to work out what pace you need to achieve in each of the disciplines to work towards to target time. Having viewed the power outputs of other professionals, he agrees that the majority of top-tier triathletes, to include Alexander himself, pedal in the 280W range. The mens pro winner in an Ironman almost always finishes the ride with an IF of about 80%. Over the course of a decade of coaching Ironman athletes, I've accumulated a lot of race files from each of the major events. This calculator is based on the theory of the Secret of Cycling. Of course, the trend lines and predicted splits are based on average conditions across the years. Estimate your race duration in hours and minutes. Since one has to make quite a few assumptions under which this Calculator works maybe the name "C d A Estimator" would be more suitable - but who would Google this Keywords ;-).. To name the most important assumptions: flat course and no head or tailwind. This is partly explained by the greater amount of hill climbing in the first half of the course. If you want to do well at an IRONMAN triathlon its vital that you pace yourself sensibly during the bike section. While, I have 400+ Ironman race files, this sample contains 84 files (average of 12 per event). Zone 2 - Aerobic Endurance. If you hit an unusually windy or calm year, the predictions won't hold. Had he gotten these too high or too low it would have resulted in a far slower finishing time. Ive worked with power as my primary means of pacing since late 2006 and used heart rate as a fall back. Dont worry too much about Normalized Power. Its just a number your power meter and the software compute which is similar to average power but with an emphasis on the metabolically costly surges you made throughout the race. This a simple and highly effective plan, using up to date training strategies. Matt Russell 2016 Ironman World Championships Marathon Running Power Data. I just do what Ive rehearsed dozens of times in training. Advanced . All power zones calculation methods are based on Functional Threshold Power (FTP) Cycling power zones Andy Coggan (6) Power zones described in "Racing and Training with a Power Meter" Zone 1 - Active Recovery. Boulder which is in its first year). This will remain a work in progress but I figured that I would share some of the trends from the races that I have observed so far, in the hope that you can use this information to make better choices when it comes to selecting the right race for your goal/performance level and personal strengths and weaknesses. Zone 3 - Tempo (muscular endurance) Zone 4 - Threshold. Weight of rider + bike = kg; Speed = km/h; Power = Watt; C d A. In order to move at a certain speed, a cyclist has to overcome a number of forces. The difference between a "good" swim or "bad" swim is only about two to four minutes. IRONMAN Distance Triathlon Coach ; Calculators; Triathlon Calculator; Triathlon Calculator Triathlon Calculator; Run Calculator; 1 PERFORMANCE INPUTS 3 RACE DISTANCE INPUTS Body Weight (lbs): Swim (mi): 400y Pool Swim Time: Bike (mi): 20 min Power Test Wattage: Run (mi): OR Bike Course Ascent (ft/mile): 20 min Time Trial Speed: Run course Ascent (ft/mile): 5K Run Time: Computrainer 0 m 2. Your bike-finish TSS should fall into either the light gray, dark gray, or yellow sections depending on how you categorize yourself (see the color-code legend to find your race category). And, of course, I will do workouts in which I practice doing the same, exact numbers. Using a power meter in an Ironman triathlon is almost like cheating. Because his FTP is higher. Lingo; Race Day Check List; Newbie Info; Pace Calculator; Race Day Tips; Nutrition; Club Benefits. This is the most critical component of using a power meter for a fast race. And if you prepare yourself in training for race day, you increase your chances for success. Chris IF was 0.75 so he rode at an average of 75% of his 296 FTP. An advance Simple Polarised 'Bike Boosting' IronMan Distance training plan (Using Power on the bike) DESCRIPTION . 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