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Help with Picking an IF/TSS for IMLP RR#1

absmomabsmom
in General Training Discussions

I have been fretting this all weekend, so thought I'd ask the experts.

Listened to power webinar, long course bike execution, downloaded my spreadsheets, put things in the wattage calculator.

Here's my question:

When I did IMLP in 07, it took me close to 7:30.  When I look at the TSS chart, do I select 6:30 and .67 IF?  That's what I've done and I'm worried this may be too intense for the run?  Or go with even .65?

RR#1 is this weekend on the course, so not quite sure where to go with the numbers.

Any advice/suggestions are welcome!

Thanks!

Comments

  • daisymackdaisymack
    Hey, I have no answers but I'm in your boat too and I'm curious for the guidance you'll get. I've never done the race but remember the long IM-pace bike we did a few weekends ago? I used .67 as my IF and it felt really easy. Did you do 07 riding the EN way? If not, I wonder if riding steady at .67 would feel much easier and net you a faster time than riding the hills to hard and the flats too easy.

    The problem with having such a relatively low FTP is that the gears I have to work with are only, like, 6 watts apart - and on hills I had no prayer of staying at GW + 10% or under. I'm still new to power and am struggling with sitting on one number on a rolling course. When doing z4 or z3 work, it's easy to sit on a 10-point wattage range - but a 10 range on the IM course will knock me from GW to almost GW + 10. Argh!
  • absmomabsmom
    Nope, didn't ride the 1st one the EN way. Looking forward to see how it will be different. Let's compare notes!
  • Coach RichCoach Rich

    Ladies,

    Check it out, hot off the wiki-presses: Ammended Power Racing Guidance

    Let me know if you have any questions!

  • Coach PatrickCoach Patrick
    As rich points out in the guidance, once you go north of 6 hours on IM race day, the temptation to "solve" that problem is to drive your TTS points south (.68 or lower). But there is a point of "diminishing cost" relative to the IF you choose. At some point, going so low on IF will have you not actually making the cut off. As you ride lower and lower IFs, the TSS points you earn for being out there longer aren't as costly physically as the ones earned by your high-IF riding twin. Yes you are doing more "work" but the cost is more mental, nutritional, and positional. You need to fuel / plan for a 14+ hour day, when Captain Crushit only has to worry about 10 hours of fuel. Review the new guidance, pick that IF and stick it, letting the TSS fall where it may. Take care of your food and fluids and you'll be ready to run down a ton of people when the time's right!
  • absmomabsmom
    Thanks, RnP...Patrick, you pointed out exactly what I was nervous about! Thanks...makes more sense now!
  • cwhytecwhyte

    Btw, I'd be very curious to see your typical long ride power. I was recently working with a guy who was convinced he rode too easy at St. George. According to his FTP, you could make a good argument that he did ride too easy but a detailed look at his long ride data told me otherwise. I was actually planning on doing a separate post talking about the importance of long ride power when evaluating your target for race day.

    Thanks, Chris

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