George's micro

Georgey

Have a question about dialing in my goal watts on race day.

In the race execution spreadsheet is the goal watts average or normalized power?

Coach Patrick

George, it's normalized watts -- that's what you want on your screen and what you should cycle through (aka "lap") every 30 minutes so you are always pushing the right watts (JRA watts early, Target watts later).

Hope that helps!

~ Patrick

Georgey

I know this is bordering on OCD but I'm doing IM Canada on 7/27 and there is a camping trip on 7/18 in my neighbor's backyard for 1 night. Do you think getting a bad night of sleep 1 week before the race will matter?

Coach Patrick

Nope!! Just don't hit yourself in the foot or finger with a hammer trying to put a stake in the ground. Or play in some poison ivy.

Georgey

Hi Patrick,

I bought the Racing with Power bundle and have a question about using the EN_Power_Racing_Calculator (version 1) spreadsheet for a full Ironman distance race.

I noticed that the Calculator worksheet says 'Half Ironman Wattage Guidance' (cell B12). Does the guidance in the spreadsheet also apply to a full Ironman distance?

Just to confirm, my FTP is 226, I expect the bike split to take 6:05-6:10 so I'm assuming my %FTP should by 69%, which gives me goal watts of 156. This is a crucial part of my race execution so can you please confirm the spreadsheet applies to 140.6 races and that my target GW is correct?

Thanks so much!
-George

Coach Patrick

@george this is a power/pace question, not a micro one. Plse copy/paste this thread over there!