Need help setting watts targets before last RR
I completed my last FTP test prior to Vineman 70.3 on July 18th. This weekend is my last RR (I’m actually doing in on Monday), and I need to set my power targets. I tested at 186 NP uphill. That’s up 11 watts from two months ago, and 5 watts up from last month. Taking Rich’s subtract 5 watts for uphill guidance, that would give me an FTP of 181. I’ll be over 3 hours, so based on the updated guidance in the wiki, my target is probably an IF of .77- .78. My run isn’t very strong and I’ve got 8-10 extra pounds that I haven’t been able to get off (still trying to figure out why – my doctor and the nutritionist both think I should lose weight – but that’s a different story), so I thought I would use an IF target of .77. My question is whether my target should be lower with the extra weight and the recent increase in FTP?
For the run, I will start 30 seconds slower than my goal pace for at least the first three miles. I'm thinkng that I may stay at the slower pace for a little longer and see how I feel. I figure If I go six miles at the slow pacer and feel good, I can always speed up. But if my goal pace ended up being two fast, I'd lose even more the second half. The reason I'm thing this way is because of the extra weight, and the fact that my run hasn't improved like I wanted.
Or maybe I should just trust the testing?
Comments
Nemo - Thanks - that make sense. I'm just hoping for a good second RR. Having a good RR before my IM last year really made me feel good going in. Thinking about it a little more, it should be easier on race day to hold what the testing tells me since I'll be rested - correct? This is my first race since getting my pwertap. I think the data during the race will really help my bike stay where it needs to be, but it's a journey really learning how to use it. Racing with HR I just did my best to keep my HR in a range and crossed my fingers.
P
Aw Shucks! A new official EN acronym "WNS" would do just fine