General Discussion Triathlon Talk » Half ironman power levels?? Rss Feed  
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2009-03-16 11:20 PM

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Champion
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Subject: Half ironman power levels??
hey guys,

I was wondering what % of your FTP are you racing the bike in a half and still coming off running well?



2009-03-17 9:04 AM
in reply to: #2022201

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Not a Coach
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Subject: RE: Half ironman power levels??
Generally 80-85%, but depends on the course and how fast it is.  I've done some hilly HIM's w/3hr+ bikes that I do more like 78-80%.
2009-03-17 9:09 AM
in reply to: #2022201

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Coach
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Subject: RE: Half ironman power levels??

In addition to JK comments, you also have to consider your current cycling and running fitness. Those will give you a better idea to figure it out, the better fitness the higher you can go. Still you can test this with a few race rehearsals to make sure you don't leave your race on the bike

2009-03-17 9:16 AM
in reply to: #2022593

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Champion
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Subject: RE: Half ironman power levels??
jorge,

that was the plan. I was sitting and thinking last night though that i really had no idea where to even start for that. i had a rough idea but wanted to get a slightly better picture of where tos tart trying from.

the plan is to do a few rides over the next few weeks containing 2-2:30 hr at goal pace and see where it leaves me at the end, and what power levels leave me feeling like what.

thanks
2009-03-17 9:23 AM
in reply to: #2022201

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Subject: RE: Half ironman power levels??
If it's a reasonably fast course (and I assume you will be on the faster end), you will likely be able to go closer to the 85% area so I would start somewhere near there (probably starting a touch lower) for your rehearsals and see how that feels.
2009-03-17 10:02 AM
in reply to: #2022201

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Coach
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Subject: RE: Half ironman power levels??

Yeah start high % on your trainign rides and go from there. You can do rides between 1:30-2:30hrs @ 85% FTP and run 3 Mi off the bike at open 10k to half marathon pace and if you can hold the pace comfortably you are around the ball park, you paced well, did a good job nutrition wise, etc. if you struggle it probably was a bit too much.

I am assuming you are training with a power meter; review your files from all diffeent rides (FTP, tempo, Long endurance, etc) and you can see the power trend and identify what your ideal power for a 70.3 is. Based on that do a few race rehearsals (one like 8 weeks out and one 6-4 weeks) and race at THAT intensity. Do all what you would do on race day: have dinner night before as you plan for the race, eat same breakfast, use nutrition plan, etc. Ride at the % of FT you think is ideal and run off the bike up to 6 miles at half marathon pace (faster than race pace; for a 70.3 your race pace should be around your open Marathon pace if in shape), again if pace feels relatively comfortable/doable then you you know your sweet spot.

Don't be affraid to do some 2-3hrs Tempo rides faster than race pace (i.e. 90% FTP) to grow stronger, you won't be racing at that intensity but then 80-85% FTP on race day will feel 'easier'



2009-03-17 12:02 PM
in reply to: #2022772

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Champion
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Subject: RE: Half ironman power levels??
thanks for the more detailed response.


i'm planning on at least getting in a ride like that later this week/over the weekend, i had wanted to today with the weather but am still getting over being sick and didnt think that was a smart idea.

i ended up doing 2x20min, first at 80% of FTP and the next 12 watts higher. i think i am going to shoot for somewhere around the middle of those two for the first time and see how that goes and adjust from there.

yes i am using a PM and record/view all rides regardless of ride type.
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General Discussion Triathlon Talk » Half ironman power levels?? Rss Feed