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2012-01-11 7:01 PM

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Subject: TSS Totals

I'm new to using a power meter and I am working my way through "Training and Racing with a Power Meter" but wanted some feedback from some experienced users.  I wanted to know what kind of numbers people are putting in to ride a HIM with a bike split under 2:30 and still have legs for the run.  More specifically numbers like weekly TSS, typical IF for training sessions, Watts/kg for their threshold power, and what % of their threshold power they are riding at during the HIM and not thrashing their legs too hard for the run.  Not looking to find a minimum or a to pinpoint the exact number just looking for ball park numbers from those with experience.

While I'm specifically looking for sub 2:30 bike splits I'd be interested and I'm sure others would be in hearing about data for all sorts of times.



2012-01-11 7:07 PM
in reply to: #3985012

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2012-01-11 7:27 PM
in reply to: #3985012

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Subject: RE: TSS Totals

Personally I'd be more interested in hearing about hilly courses since I'll likely be returning to Rhode Island and Mightyman on LI this year which both have about 2000 ft of climbing but for anyone that wants to respond I guess if they just want to clarify the course that their numbers correlate to that would be fine.  Again just looking for ballpark numbers to get an idea.

Thanks for the reply Fred, and wow on the 4.2 avg w/kg.  Seems beastly, but then again so is a 2:18 bike split.  What is a typical week in terms of TSS or any other power data for those kind of splits, if you're willing to share?

2012-01-12 8:55 PM
in reply to: #3985012

Master
2381
2000100100100252525
Frisco, Texas
Subject: RE: TSS Totals

I don't have a HIM time under 2:30, but here's my data for Ironman 70.3 Texas: time: 2:43, IF:0.72, TSS: 138, NP: 162, VI: 1.03; Pw:HR :1.49%.  It was a good ride for me.  I ran well off the bike and finished 9th in AG.  For me, the key factors are IF, VI and Pw:HR.  Nail those and you'll run well off the bike.  My W/kg is 3.6.  

Leading up to this race, my biggest training weeks were in the 700-800 TSS (swim/bike/run/strength).  My biggest bike workouts were in the 250 TSS at 0.65 IF (basically 100 mile rides at a training camp).  I also did a lot of rides at FTP.  I would add in 15-20' intervals at FTP during long rides.  

I set my HIM Watt zone at 65-75% of FTP.  That's more like an IM watt zone, but I wanted to be able to run well.  

 

2012-01-18 4:57 PM
in reply to: #3985026

Master
3204
20001000100100
ann arbor, michigan
Subject: RE: TSS Totals
Fred D - 2012-01-11 8:07 PM

sublimekid27 - 2012-01-11 8:01 PM

I'm new to using a power meter and I am working my way through "Training and Racing with a Power Meter" but wanted some feedback from some experienced users.  I wanted to know what kind of numbers people are putting in to ride a HIM with a bike split under 2:30 and still have legs for the run.  More specifically numbers like weekly TSS, typical IF for training sessions, Watts/kg for their threshold power, and what % of their threshold power they are riding at during the HIM and not thrashing their legs too hard for the run.  Not looking to find a minimum or a to pinpoint the exact number just looking for ball park numbers from those with experience.

While I'm specifically looking for sub 2:30 bike splits I'd be interested and I'm sure others would be in hearing about data for all sorts of times.



What kind of course. 2:30 on a flat course is quite different that 2:30 on a hilly course or with wind or heat etc.?

My best HIM split was 2:18 and my w/kg was just north of 4.2. Others have risen faster than me n this site and definitely had more w/kg than me.


Justy to clarify because I am a power idiot/neophyte: That W/Kg is your FTP W/Kg, right? You didn't ride your HIM at 4.2 W/Kg for the whole ride did you? If so, shazam!, that is some power.

2012-01-18 5:17 PM
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2012-01-18 5:18 PM
in reply to: #3985012

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2012-01-21 11:38 PM
in reply to: #3987559

Expert
1027
100025
Zürich, Switzerland
Subject: RE: TSS Totals
zia_cyclist - 2012-01-12 3:55 AM

I don't have a HIM time under 2:30, but here's my data for Ironman 70.3 Texas: time: 2:43, IF:0.72, TSS: 138, NP: 162, VI: 1.03; Pw:HR :1.49%.  It was a good ride for me.  I ran well off the bike and finished 9th in AG.  For me, the key factors are IF, VI and Pw:HR.  Nail those and you'll run well off the bike.  My W/kg is 3.6.  

Leading up to this race, my biggest training weeks were in the 700-800 TSS (swim/bike/run/strength).  My biggest bike workouts were in the 250 TSS at 0.65 IF (basically 100 mile rides at a training camp).  I also did a lot of rides at FTP.  I would add in 15-20' intervals at FTP during long rides.  

I set my HIM Watt zone at 65-75% of FTP.  That's more like an IM watt zone, but I wanted to be able to run well.  

 

 

Just my impression here: from the numbers, it looks like your FTP is well under estimated. TSS of 138 in HIM is way too low. TSS of 250 for a 100mile ride is extremely low

I would review your tests...

2012-01-21 11:40 PM
in reply to: #3985026

Expert
1027
100025
Zürich, Switzerland
Subject: RE: TSS Totals
Fred D - 2012-01-11 2:07 AM
sublimekid27 - 2012-01-11 8:01 PM

I'm new to using a power meter and I am working my way through "Training and Racing with a Power Meter" but wanted some feedback from some experienced users.  I wanted to know what kind of numbers people are putting in to ride a HIM with a bike split under 2:30 and still have legs for the run.  More specifically numbers like weekly TSS, typical IF for training sessions, Watts/kg for their threshold power, and what % of their threshold power they are riding at during the HIM and not thrashing their legs too hard for the run.  Not looking to find a minimum or a to pinpoint the exact number just looking for ball park numbers from those with experience.

While I'm specifically looking for sub 2:30 bike splits I'd be interested and I'm sure others would be in hearing about data for all sorts of times.

What kind of course. 2:30 on a flat course is quite different that 2:30 on a hilly course or with wind or heat etc.? My best HIM split was 2:18 and my w/kg was just north of 4.2. Others have risen faster than me n this site and definitely had more w/kg than me.

4.2 w/kg avg on HIM course? if you managed to have TSS on 170-180 range and then running well after that, well...that's amazing

2012-01-22 5:13 AM
in reply to: #3985012

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