@Mark Hickman I think you are correct, still it's about at the LP or Mont Tremblant level so I suspect it used to be worse in the old st george course.
IM St. George 2020 - One Loop and IM St. George - Half Loop from Park Ifit run courses a full loop and a half loop for shorter workouts if you want to practice the back portion. Not exact I'm sure but close. If you have an iFit TM with subscription it will set elevation and speed (I guessed) so you can always tweak during the run on the TM. They have Google street view so you can see the course as well. Have fun!
I have been looking at a number of resources online to help me plan the race and I wonder if somebody could validate my thinking (+ I have interest in data analysis tools and messing around with power data, zwift data etc). For reference, my ftp is around 270 (though will adjust down conservatively), am about 67kg.
I plugged my data on best bike split on the St George bike course, with target IF 0.68 (ie about 180W), max IF (during climb) 0.75 (about 200W). The power plan I get:
flats at 200W for 40 mins during the climb. Bit nervous but expected.
The slowest speed for that section (steepest section) is a 10min portion that works out 10 km/h average
My worry now is; is this power output achievable given my gearing ratio and a reasonable cadence or will it just result in forcing me to push more than the 200W to make progress. I am not sure what the right way to confirm that would be, but I tried to plug my expected gearing ratio into http://www.bikecalc.com/gear_speed.
I am planning on riding a 50/34 and 11/26 (I have had issues with larger cassette with my SRAM eTAP setup that I would rather not gamble on - basically I was told if I put an oversize pulley it should allow me to go to 11/28 or possibly 11/32).
Bikecalc says at 34-26 cadence 80rpm, the speed would be 13.2 km/h. I think that means I need to calibrate my cadence to get to a speed of 10 km/h (to match what BBS say my power will translate to during the steepest section - which is about 60rpm) or calibrate my power up on BBS to get closer to the bikecalc speed. It looks like about 205W would translate to a cadence of 70rpm.
So overall, I think I can use my target gearing, look to cap wattage at 200W and should only need to go up 5-10 watts for about 10 mins (not great but not as bad as I feared).
@Julien P - stronger riders (3.2 w/kg ftp tested) will probably be fine with 52/36 11/28 set up. Less than 3.2 w/kg and you need to start planning/practicing with some easier gears. Use these comments as a baseline.
I like @robin sarner set up, but keep in mind, he uses no small ring in front, only the 52 gear upfront, hence the 40 in the back and he carries a heavy FTP going into IM races.
Comments
@Mark Hickman I think you are correct, still it's about at the LP or Mont Tremblant level so I suspect it used to be worse in the old st george course.
Yes @Mark Hickman you are correct as @Julien P said; my apologies for my misspeak. Also, as was said, it's better than it was...
IM St. George 2020 - One Loop and IM St. George - Half Loop from Park Ifit run courses a full loop and a half loop for shorter workouts if you want to practice the back portion. Not exact I'm sure but close. If you have an iFit TM with subscription it will set elevation and speed (I guessed) so you can always tweak during the run on the TM. They have Google street view so you can see the course as well. Have fun!
https://www.ifit.com/workout/5e25c602251075007c6cf0f9
https://www.ifit.com/workout/5e25c92fb8f72001014b3b69
I have been looking at a number of resources online to help me plan the race and I wonder if somebody could validate my thinking (+ I have interest in data analysis tools and messing around with power data, zwift data etc). For reference, my ftp is around 270 (though will adjust down conservatively), am about 67kg.
I plugged my data on best bike split on the St George bike course, with target IF 0.68 (ie about 180W), max IF (during climb) 0.75 (about 200W). The power plan I get:
My worry now is; is this power output achievable given my gearing ratio and a reasonable cadence or will it just result in forcing me to push more than the 200W to make progress. I am not sure what the right way to confirm that would be, but I tried to plug my expected gearing ratio into http://www.bikecalc.com/gear_speed.
I am planning on riding a 50/34 and 11/26 (I have had issues with larger cassette with my SRAM eTAP setup that I would rather not gamble on - basically I was told if I put an oversize pulley it should allow me to go to 11/28 or possibly 11/32).
Bikecalc says at 34-26 cadence 80rpm, the speed would be 13.2 km/h. I think that means I need to calibrate my cadence to get to a speed of 10 km/h (to match what BBS say my power will translate to during the steepest section - which is about 60rpm) or calibrate my power up on BBS to get closer to the bikecalc speed. It looks like about 205W would translate to a cadence of 70rpm.
So overall, I think I can use my target gearing, look to cap wattage at 200W and should only need to go up 5-10 watts for about 10 mins (not great but not as bad as I feared).
Does my thought process make sense?
Thanks, Julien
@Julien P
i am using 52 front. 11-40 back. worked well for me at Whistler, a difficult course. 183 lbs. i did that race about about 240np.
@Julien P - stronger riders (3.2 w/kg ftp tested) will probably be fine with 52/36 11/28 set up. Less than 3.2 w/kg and you need to start planning/practicing with some easier gears. Use these comments as a baseline.
I like @robin sarner set up, but keep in mind, he uses no small ring in front, only the 52 gear upfront, hence the 40 in the back and he carries a heavy FTP going into IM races.
Bike gearing thread for those considering 1X up front....
https://endurancenation.vanillacommunities.com/discussion/comment/281841
its been fun folks.
trying to defer to CDA 2021.
I think this is best for me. have had some illnesses. ex-wife with recent Influenza A. I may have had mild case of this. etc.
time to recoup for summer. and Arizona this year. and age up next year.