FPT Race Pacing Question

haim18241

Hello - I am new to training with power and had a quick question.   I want to be well positioned for the run and not overexert on the bike. Is there a formula one or rule of thumb one can use to derive the optimum power output for both Olympic and 1/2 Ironman bike distances.

Thanks

Dave Campbell

This is in the Wiki http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=Race+Execution,+Half+Ironman I usually go about 85-90%IF on Olympics and 80-85% on 1/2's depending on whether its an "A" race or not.

Al Truscott

Adam, once you get to the wiki page Dave references, find a link called "Half and Full Ironman Bike Execution". That's the "Long Course Bike Pack". You're looking for slide #8 in the pdf file called "Coaches Call Long Course Bike Execution." Of course, to understand that slide, you'll need to read the wiki page and the associated materials, especially in the zip file you download.

For olympic distance, we have no such detailed recommendations. I think the fittest EN athletes can probably do an Olympic bike at 92% of FTP, and still have enough left for a good run.

haim18241

Great - thanks for the info.

Adam

Coach Rich

Adam,

We have a lot of info/data on what works for HIM and IM races. For Olympics, our guidance would be:

• 0-15 or 20' of the bike: use the PM to help you get your legs back, maybe riding at 85%
• 20'+: use the PM as a whip to ride about as hard as you can.
• Let the IF and TSS shake itself out after the race, don't worry about it during the race.