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Final RR for Lp need feedback on ride

Ironman281Ironman281
in General Training Discussions

I did my final rr on Friday and did it in southern Ohio farmlands and big time wind for most of the ride.  I'm curious if i should stay with these numbers.  I avg about 300 calories/hr on the new powerbar drink and one cliff bar.  I really had no issues with the calories but it was hard not to push in the wind but at .77 thought I did a decent job.  I know the effort is suppose to feel easy, but i was laughing out loud to not fall asllep.  Ride was mostly flat so only real issue was the wind.  I got off the bike for a 5 mile run and got my run leggs quickly and felt good. I was able to run 8:40 miles and felt very good.  (after 3 hard rides this week)  The ride felt very easy even with high winds for most of the ride but is .77 too hard and at a tss 347 seeems too high. Can't get the tss calculator to work right now but by memory, the numbers seem too high for a good run. I look to do Lp around 5:30.  Like others have said, it's goona suck to run after 112 miles of riding at any pace but I felt like if i went any easier I would have crashed.  I had to keep my nose on the dial because everytime my mind drifted, my wattss would go up without effort.  My avg Hr on most rides is around 135 and my avg for this ride was 113. I seriously thought my if would be much lower based on the effort.  

Entire workout (228 watts):

Duration: 5:48:27

Work: 4738 kJ

TSS: 347.3 (intensity factor 0.777)

Norm Power: 233

VI: 1.02

Pw:HR: -5.08%

Pa:HR: -3.3%

Distance: 111.517 mi

Min Max Avg

Power: 6 609 228 watts

Heart Rate: 79 137 113 bpm

Cadence: 29 183 73 rpm

Speed: 2.2 31.9 19.3 mph

Pace 1:53 26:49 3:06 min/mi

Hub Torque: 17 403 79 lb-in

Crank Torque: 0 1098 268

 

Comments

  • Al TruscottAl Truscott

    Paul - 0.77 IF and 347 TSS are too high, no ifs and or buts. Assuming your FTP they are based on is correct. No question you'll end up walking A LOT on the marathon, given the data set our coaches have accumulated over the past several years. Do you have time to re-check your FTP, see if it is actually higher than you assumed? 

    If you haven't already reviewed the TSS/time spreadsheet, you can download it from this wiki entry. It's called "Half and Full Ironman Bike Execution" and it will be in a PDF file contained in that download pack.

  • Chris GChris G

     Agree with Al.  If your FTP is even close to correct and you ride that hot you are going to be toast.  No way you keep that together.  What is your FTP based on?

  • Ironman281Ironman281

    Al, Chris,

    thanks for the input and i'm with you on tss ad if.  This willl be my 9th IM and i know what an over cooked bike looks like.  I did a 20X 2 test but 2 months ago but I aso used my mean max and power dist for past 28 days which had me at 280-290.  I've got an open water swim in am and then i'm going to give a 20X 2 a go in the afternoon because even with the heavy winds, I thought this felt very easy and was very surprised by the .77 if.

  • Chris GChris G

     I think testing is a god call.  Did the 28 chart drop in the same place as the prior test indicated?  Either you had one of those really outlier days or something was out of whack.  Are you confident in the power data?  Do not want to go into LP planning on having one of those days where everything feels easy as it may not work out that way.

  • Coach RichCoach Rich

    As others have said, there is big disconnect between the numbers from your ride and your description. .77 and >340 TSS for a 5:45 ride is NOT falling asleep. In my experience you would feel that, big time.

    Notes:

    • Sounds like the ride you did was good, ie, whatever your FTP actually is, it sounds like the numbers you put out for the ride itself "work" for you.
    • However, I would question why you put up the numbers that you did? If your plan was to ride at watts x and it sounds like you rode at watts > x, knew you were doing it and decided to do it anyway, I'd like to know why. I've seen many people say "the plan says to do _this_ but I feel so great right now!! What the harm in > x?"
    • Suggest you determine a new FTP, new goal watts, and then rejigger your race plan so that you are riding those numbers. That said, you would need to test soon, like tomorrow. Or ask yourself "If someone had a gun to my head, what watts could I ride for an hour?" Take that number, subtract 5-10w and roll with that.
  • Ironman281Ironman281

    Rich, Al, Chris

    Thanks for the input and feel free to kick me in the ass the next time I'm stupid.  Before the 2nd rr, my piece of crap laptop wouldn't pull up the gear spreadsheet so like a wizard I guessed my goal watts around 220ish, oops.! 1st stupid attack is in check.  I' got the gear calculator on a diff. computer and a 290 ftp at .71 at 280ish tss would give me goal watts of 206,  a good ride around a 5:30-5:40 finish.  And since I just did this ride in heavy winds for most of the ride at 225 watts and able to run well off the bike I know this is doable, any thoughts?

    After the ride I knew my tss was way too high but my main issue after a year of really hard riding was to sit on 225 watts and still having good leggs after the ride. The entire ride felt easy to the point  I had to keep my nose on the dial because I would drift mentally and look down at 240 watts.  Yeah, I was ready to get off the bike it's 112  miles but was very happy with how I felt physically.  My HR was no issue at an avg of 113 and my LTTH is around 160  so not knowing the tss numbers until after the workout I thought it was good based on how I ran.  The last hour of the run is going to suck no matter what your pace is but I know you want as much as possible in the tank.  Thanks again and I'll try to space out my dumb ass attacks. It does give me confidence knowing if I dial in 200- 206, I should be able to run well off the bike after doing it at 228

    Pg

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