Great article Dave. I'm a fan of the author. I like how he talks in terms of w/kg for the bike/run of the race legs and not a hypothetical or last tested FTP/threshold. However it would have been nice if they referenced those FTP/Threshold numbers of those athletes to see how they relate to race performance w/kg numbers. IOW IMO for some of us and some of the pro's it may be impossible to run the marathon at a higher w/kg than the bike but there would obviously be an optimum relationship. I just got a stryd a few months ago so am collecting data. So far for me anyway I have found the w/kg bike vs. run pretty similar at least in the 60-120min range. Certainly something to watch going forward.
Thanks @Dave Tallo Alan Couzens analytical mind takes you to new places. I haven't thought about how bike and run power might be similar.
@tim cronk have you done the CP test with Stryd? I'm going to do one with a 5k. I have lots of data now. I want to see how much changes with fitness, terrain, shoes. All about how to pace the IM marathon.
Good wonderings, both. The article gives a good comparison between two different athletes' days at Ironman ... and while it's good for the sake of illustration, it's hard to apply what the OA winner does in a broader context, cuz, well, he won for a whole lot of reasons.
Luckily, we do have at least a few - @Coach Patrick , @Jeremy Behler, and others who raced with stryd - would you guys (or others who I missed) add to this so we have a few data points.
@Sheila Leard NO I have not done an official CP test. I went with my last known 5k race for my CP setting. I have been accumulating numbers from interval work in the 1/4 mile, 1/2 mile, 3/4 mile and 1 mile distance, and have been able to schwag some number from these to go into the 3-6 lap and 3-9min cp calcs and get similar numbers to my current estimate. 5k estimate has me at 209 my input numbers into the other tests go to 220 vs. bike threshold around 213-218. Bottomline it appears my bike/run thresholds are very similar and prove out further looking at the power curves. My 5' power is almost exactly the same and my 90' power is almost exactly the same.
ok @Sheila Leard & @tim cronk where do i read up on testing & calibrating my Stryd? I am assuming that all of my data collection prior to a CP test will be "bad." I clearly need to educate myself quickly!
Scott Your data is not "bad." These tests will give you a threshold power number. Like Tim says, he already has a good idea of what his running power is just from using the Stryd. The Strd power center has you do several intervals know as the lap test or just use the 5k or 10k race avg power and their calculator will give a threshold power and power zones. These are good starting point but like Tim says, you get to understand what normal looks like for you just by using it under different combinations. FTW my lap test gave a threshold power that was pretty close to without having to race. Here is a link to start. https://support.stryd.com/hc/en-us/articles/115003989074-How-do-I-perform-a-critical-power-test-and-get-my-critical-power-and-zones-
Interesting article. I never looked at run power after bike. I always thought my bike power was higher. For my last Half IM my bike power and run power were almost identical but my IF was 0.84 for bike and.97 for the run :). I was happy with that race. I can't imagine running a higher w/kg compared to bike. It seems to be a higher IF might be a better indicator. I love Stryd for road races as well as for training. Provides me with much better data compared to pace.
Not wanting to derail the thread, but just wanted to make a point I have had in my mind about Run Power.
If you are drinking the WKO4 cool aid for the bike and are using run power, you should construct the run versions of the WKO4 bike charts. Andy Coggan makes the point about bike power that only 55% of peeps fit the average paradigm (FTP = 95% of 20 min test etc).
I am assuming the same about run power and the average peep
Comments
Great article Dave. I'm a fan of the author. I like how he talks in terms of w/kg for the bike/run of the race legs and not a hypothetical or last tested FTP/threshold. However it would have been nice if they referenced those FTP/Threshold numbers of those athletes to see how they relate to race performance w/kg numbers. IOW IMO for some of us and some of the pro's it may be impossible to run the marathon at a higher w/kg than the bike but there would obviously be an optimum relationship. I just got a stryd a few months ago so am collecting data. So far for me anyway I have found the w/kg bike vs. run pretty similar at least in the 60-120min range. Certainly something to watch going forward.
Thanks @Dave Tallo Alan Couzens analytical mind takes you to new places. I haven't thought about how bike and run power might be similar.
@tim cronk have you done the CP test with Stryd? I'm going to do one with a 5k. I have lots of data now. I want to see how much changes with fitness, terrain, shoes. All about how to pace the IM marathon.
Good wonderings, both. The article gives a good comparison between two different athletes' days at Ironman ... and while it's good for the sake of illustration, it's hard to apply what the OA winner does in a broader context, cuz, well, he won for a whole lot of reasons.
Luckily, we do have at least a few - @Coach Patrick , @Jeremy Behler, and others who raced with stryd - would you guys (or others who I missed) add to this so we have a few data points.
@Sheila Leard NO I have not done an official CP test. I went with my last known 5k race for my CP setting. I have been accumulating numbers from interval work in the 1/4 mile, 1/2 mile, 3/4 mile and 1 mile distance, and have been able to schwag some number from these to go into the 3-6 lap and 3-9min cp calcs and get similar numbers to my current estimate. 5k estimate has me at 209 my input numbers into the other tests go to 220 vs. bike threshold around 213-218. Bottomline it appears my bike/run thresholds are very similar and prove out further looking at the power curves. My 5' power is almost exactly the same and my 90' power is almost exactly the same.
ok @Sheila Leard & @tim cronk where do i read up on testing & calibrating my Stryd? I am assuming that all of my data collection prior to a CP test will be "bad." I clearly need to educate myself quickly!
@scott dinhofer Start with www.stryd.com Tons of info. You need to look at the Stryd power Center.
Your data is not "bad." These tests will give you a threshold power number.
Like Tim says, he already has a good idea of what his running power is just
from using the Stryd.
The Strd power center has you do several intervals know as the lap test or
just use the 5k or 10k race avg power and their calculator will give a
threshold power and power zones. These are good starting point but like Tim
says, you get to understand what normal looks like for you just by using it
under different combinations. FTW my lap test gave a threshold power that
was pretty close to without having to race.
Here is a link to start.
https://support.stryd.com/hc/en-us/articles/115003989074-How-do-I-perform-a-critical-power-test-and-get-my-critical-power-and-zones-
Interesting article. I never looked at run power after bike. I always thought my bike power was higher. For my last Half IM my bike power and run power were almost identical but my IF was 0.84 for bike and.97 for the run :). I was happy with that race. I can't imagine running a higher w/kg compared to bike. It seems to be a higher IF might be a better indicator. I love Stryd for road races as well as for training. Provides me with much better data compared to pace.
Not wanting to derail the thread, but just wanted to make a point I have had in my mind about Run Power.
If you are drinking the WKO4 cool aid for the bike and are using run power, you should construct the run versions of the WKO4 bike charts. Andy Coggan makes the point about bike power that only 55% of peeps fit the average paradigm (FTP = 95% of 20 min test etc).
I am assuming the same about run power and the average peep
Just sayin......
Wow! This just opened up my eyes (and my mind) just alittle bit more on this subject. Thanks for sharing.