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IMWI Veterans - Power to Speed Experience?

kevinzielkekevinzielke
in Ironman Wisconsin

During the webinar last night, Coach R suggested that, given the amount of IMWI veterans out there, there might be some useful information out here in forum-land on what to expect in terms of power to speed/bike split.

Anyone who has ridden the course before care to share their data/info (weight, bike weight/setup, NP, VI, % of time aero, avg MPH, bike split time, etc.)?

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    Brian Quarton [OLD]Brian Quarton [OLD]
    Here you go:
    9/11/2011 FTP 258, 160#, Cervelo P2 with a H3 front and Covered PT rear
    Entire workout (162 watts):
    Duration: 5:40:53
    Work: 3317 kJ
    TSS: 282.5 (intensity factor 0.706)
    Norm Power: 178
    VI: 1.1
    Distance: 113.446 mi
    Elevation Gain: 5043 ft
    Elevation Loss: 5009 ft
    Grade: 0.0 % (32 ft)
    Min Max Avg
    Power: 0 588 162 watts
    Cadence: 36 206 84 rpm
    Speed: 0 44.2 19.9 mph
    Pace 1:21 0:00 3:01 min/mi
    Altitude: 721 1114 885 ft
    Temperature: 71.6 95 83.1 Fahrenheit
    Entire workout (9:32 min/mi):
    Duration: 3:54:45 Edit: Garmin 305 didn't find a satelite for a mile and a half. I will leave the 910XT on in transition.
    rTSS: 240.3 (0.732)
    NGP: 8:44 (184.4 m/min)
    Distance: 24.61 mi
    Elevation Gain: 5363 ft
    Elevation Loss: 5377 ft
    Grade: -0.0 % (-17 ft)
    Min Max Avg
    Speed: 0 21.9 6.3 mph
    Pace 2:44 0:00 9:32 min/mi
    Altitude: 723 1112 882 ft
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    Coach RichCoach Rich

    Data lives on a notebook lost somewhere in my house but I recall that my numbers for 2011 were:

    FTP: 305w @ 156lb race weight = about 4.2-3w/kg

    PNorm: ~216-217, VI of 1.02 = Pavg of...whatever that math is 

    Bike split: 5:11-12 for the course, which was 113.5 that year...grrr.....

    Good position on a P3C, Hed3 front, wheelcover on a training wheel, aero bottle and one downtube bottle. Nothing behind the saddle. 

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    kevinzielkekevinzielke
    Thanks to you both! Brian - your info is particularly helpful to me as my numbers are very close to yours (and not even remotely close to Coach R...)
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    Brian Quarton [OLD]Brian Quarton [OLD]
    Most importantly I would add that I had 53-39 crainrings and 12-27 cassette. I'm hoping a compact crank and better attention to hydration will improve my run. As you know Rich ran a 50-34/11-26 setup on the P3, I believe.
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    Coach RichCoach Rich

    Posted By Brian Quarton on 22 Aug 2013 02:48 PM


    Most importantly I would add that I had 53-39 crainrings and 12-27 cassette. I'm hoping a compact crank and better attention to hydration will improve my run. As you know Rich ran a 50-34/11-26 setup on the P3, I believe.

    That's correct. The 34/26 for climbing and 50/11 for the downhills was perfect. Very little coasting, very comfortable on all of the hills. 

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    kevinzielkekevinzielke
    I just swapped out my chainrings last week! Read to go!
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    JeremyBehlerJeremyBehler
    Here is a link to an old archive I found. I'd love to have this a living document with more recent results.

    Rich - who coordinated this in the past?

    https://docs.google.com/spreadsheet/ccc?key=0Apg_610SlIBedE5yODM2SDZBRHNhZzlITzJvVzA3Ymc#gid=0
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    kevinzielkekevinzielke
    Thanks, Jeremy. There is a lot of useful information in that spreadsheet!
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    Joe MatchetteJoe Matchette
    2013 IMWI:

    FTP: 269
    W/kg : 3.6
    Weight: 165 race day
    IF: .591
    NP: 159 watts
    VI: 1.08
    Time: 6:04:10 (quick stop at Bike Special Needs. One stop for port-o-pots)

    Bike -- 2011 Trek SC, old Zipp 404 Front, 808 w/Wheelcover in the back. Fairly aero setup -- between-the-bars Speedfil, empty cages on the frame, nothing behind the seat, DarkSpeedworks bento box on top tube.
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    JeremyBehlerJeremyBehler
    Posted By Joe Matchette on 21 Sep 2013 09:31 PM 


    2013 IMWI:



    FTP: 269

    W/kg : 3.6

    Weight: 165 race day

    IF: .591

    NP: 159 watts

    VI: 1.08

    Time: 6:04:10 (quick stop at Bike Special Needs. One stop for port-o-pots)

    Joe - That's a really low IF under .6. Was that intentional?

    My data for IMWI 2013:

    FTP 275

    Weight - 168lbs

    w/kg - 3.6

    NP - 199

    IF - .72

    VI - 1.053

    Time - 5:28:53

    Setup - Generic Chinese carbon TT frame with DI2, 808 firecrest front and Sub 9 disc.  Fairly aggressive position...Xlab BTA bottle and single aero bottle on downtube.

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    Joe MatchetteJoe Matchette
    Posted By Jeremy Behler on 23 Sep 2013 01:59 PM

    Joe - That's a really low IF under .6. Was that intentional?

    @Jeremy - here's the short version:

    Throwing up all night long. Small Box, Low Expectations. Five minute best.  Wow! 

    Long version here:

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    JeremyBehlerJeremyBehler
    Damn Joe...and you were looking great on Thursday! I guess I have a few more RRs to read...
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    Brian Quarton [OLD]Brian Quarton [OLD]
    First the bike: Cervelo P2 with covered 808's, LG Superleggera with visor, 160 pounds. BTA and downtube bottles. DSW bento.
    Duration: 5:41:02
    Work: 3301 kJ
    TSS: 243.6 (intensity factor 0.655)
    Norm Power: 174
    VI: 1.08
    Distance: 112.493 mi
    Elevation Gain: 4615 ft
    Elevation Loss: 4639 ft
    Min Max Avg
    Power: 0 520 161 watts
    Heart Rate: 112 163 140 bpm
    Cadence: 31 231 87 rpm
    Speed: 0 46.5 19.7 mph
    Altitude: 710 1100 868 ft
    Temperature: 68 75.2 71.9 Fahrenheit
    And the run:
    Duration: 3:30:27
    rTSS: 285.1 (0.844)
    NGP: 7:43 (208.5 m/min)
    Distance: 26.391 mi
    Elevation Gain: 1104 ft
    Elevation Loss: 1075 ft
    Min Max Avg
    Heart Rate: 135 166 147 bpm
    Cadence: 12 96 86 rpm
    Pace 1:05 0:00 7:48 min/mi
    Altitude: 803 988 896 ft
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