Home› General Training Discussions

Avg Power and Pace for Age group 70.3 and Full qualifiers

triittriit
in General Training Discussions

Now that the 2010 Hawaii race is over (very exciting race this year), I was hoping to get some others opinions on the power output and running pace necessary to qualify for either the half or full championships.  I myself am in the M40-44 age group, but would be curious on an input for any age group. 

Comments

  • Paul HoughPaul Hough
    Zachary - I went to the ITU World Long Course in 2008 and WTC 70.3 Worlds in 2009. I don't do power or heart rate, but typically run near 1hr 40 mins for the 1/2 marathon in a 70.3 and I needed a 4:53 to get a roll down slot in the 50-54 age group. I'm on the bubble meaning that I'm not an age group superstar...not going to get a slot out right. I need the right conditions and luck. In the hunt for Kona now, and that may wait until I age up. Your age group is damn hard so you better be quick! Good Luck.
  • NortonNorton
    For your age group you'll need at least 4 watts/kg on the bike and a vDot of 56+, not to mention great execution skills. It used to be that as soon as you got to the 50+ age groups the times needed to qualify were much more attainable; now, not so much. Those old guys are fast!
  • Bill McKinneyBill McKinney
    I think the first 80 or so guys in the 40-44 (my AG too) went sub 10:00 yesterday....unreal! Looked like a couple of folks went >3:40 on the run, but most were under 3:30. Bill's numbers sound about right to me, but the watts/kg might even be a little low unless you've also got a super good fit and can execute like a ninja.
  • NortonNorton
    The numbers to qualify are far different than the numbers to win in Kona.
  • Tom GlynnTom Glynn
    watts are very important, but there is a lot of free speed with bike fit, aero helmet, body weight etc. Don't be the 250 lb guy pushing 300 watts, be the 135 lb guy pushing 175 watts.
  • manconamancona
    I'm glad to share my numbers for any race but watts and w/kg vary a ton on the individual so take this with a grain of salt.

    4.5/61 got me a 2:20 bike and 1:22 run at Kansas 70.3 which was only good enough for 8th and a roll down.

    The same at I'M Wisconsin got me a 5:07 bike and I had cramping issues and only ran 3:22 but still won my AG.

    Kona/Clearwater are a whole different world. Yesterday 5 dudes in my AG were under 9 hours and I believe about 15 were under 9:15. I was at 4.7/63 and was 54th place but had a mechanical and ran easy. Even if I had the race of my life at my current numbers I still would have been at least 20 to 30 minutes behind the AG winner who went 8:40.
  • WisemanWiseman
    I would agree with all, Kona is a different game from Clearwater. I qualified at Augusta this year on rolldown ( I was 4th in 50-54) with a 2:26 bike and 1:45 run. Latest test data, which is a little dated, was 3.8/51. Goal for next year is to get leaner and improve both data sets.
  • bretbret

    I think there is a wider range in Watts/kg because of differences in heighth and bone density. Some people may be able to KQ with less than 4 W/Kg if they are tall and have a high bone density. % body fat should not exceed 7%.  5% would be a good target to try to obtain to KQ. I think the vdot min of 55ish is about right.

  • Chris M.Chris M.
    Posted By Tom Glynn on 10 Oct 2010 09:12 PM

    watts are very important, but there is a lot of free speed with bike fit, aero helmet, body weight etc. Don't be the 250 lb guy pushing 300 watts, be the 135 lb guy pushing 175 watts.



    How much time can one save on a full IM course with an aero helmet vs standard road bike helmet?

  • mgraffeomgraffeo
    Precisely 4.265 minutes.

    No, seriously, it's a difficult question to answer. Could be anywhere from 1-5 minutes in an IM.

    And, for future questions that are related, but not really on topic, it's probably better to start a new thread to get higher quality answers.
  • Chris M.Chris M.

    Thanks

  • Matt SamojedenMatt Samojeden

    Chris, Take a look at the relative numbers in this thread.  As many have said, time on a course for a watt level can vary all over the place baced on weight and bike fit.

    http://members.endurancenation.us/C...fault.aspx

  • Chris M.Chris M.
    Posted By Matt Samojeden on 12 Dec 2010 09:11 PM

    Chris, Take a look at the relative numbers in this thread.  As many have said, time on a course for a watt level can vary all over the place baced on weight and bike fit.

    http://members.endurancenation.us/C...fault.aspx



    Great stuff Matt, thanks.  

Sign In or Register to comment.