IMWI Veterans - Power to Speed Experience?
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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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
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.
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.
Rich - who coordinated this in the past?
https://docs.google.com/spreadsheet/ccc?key=0Apg_610SlIBedE5yODM2SDZBRHNhZzlITzJvVzA3Ymc#gid=0
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.
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.
@Jeremy - here's the short version:
Throwing up all night long. Small Box, Low Expectations. Five minute best. Wow!Long version here:
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