What should my power levels be for race rehersal?

bluebbe

I am doing my HIM race rehersal this weekend.  I have watched the Power webinar and read through the previous posts on this subject.  I don't really understand the FTP table.  I am trying to figure out what my "gears" should be for the race rehersal and subsequent race.  I am 207 pounds and have FTP of 243.  I have never done a HIM so am guessing a bike time of around 3:15.  I am not the best runner so I need to save a little to be able to execute the run at recommended paces.

So how do I figure this out based on the table?  May be a dumb question but I want to make sure I am figuring it correctly.

Thanks,

Brant

Jeff Unruh

Brant,

There is an excel worksheet in the wiki. Seeing you have power the general rule is an IF around .80 for HIM.

Some of the WSM's will likely chime in!

bluebbe

I found the excel worksheet and can see how to plug my numbers in there. What I don't understand is what to do with the TSS chart. What role does that play in figuring my race watts?

Al Truscott

Posted By Brant Luebbe on 06 May 2011 11:39 AM

... What I don't understand is what to do with the TSS chart....

You're talkikng about the "Legs Bank Account" with the color coded matrix? This is a key to your success on race day. To use it, estimate your bike split, and find that number in the far left column. Go over to the junction between the green and yellow boxes. That will be the mid point of your ideal range for TSS and IF on race day. If you need to be conservative, aim to the left, green boxes; if you know you've done good races in the past with the ability to run well, you might try moving to the right, but never out of the yellow boxes.

Slower bikers (3:20-3:30 and above) should stick with an IF of 75%, and live with whatever TSS this gives them on the day.

Example: you plan on being able to bike the 56 miles in 2:40, based on past experience and your recent Race Rehearsal. This would give you a target IF of 83.X%, with TSS of about 183. Remember, the steadier your power levels, the better this plan works. And, the adjustments for easier riding at the start and allowances for a little push up shorter hills should not affect your overall TSS and IF. The IF should rise somewhat during the course of the ride.

Jeff Unruh

Thanks Al!

henrysacco

Would someone mind sharing a link to the spreadsheet. I'm interesting in reading through the material, but have not been able to find through search. Thanks!

mattsull

 http://members.endurancenation.us/R...lf+Ironman

https://www.box.net/shared/2e1hi7n7c5

 

danap

Slower bikers (3:20-3:30 and above) should stick with an IF of 75%, and live with whatever TSS this gives them on the day.

Al--

I am doing my first HIM (Honu) in a few short weeks.  My FTP is currently 160, and I expect to be in the 3:20 range.  If I understand your post (and the chart) correctly , I am pretty much screwed for the run!!  

Good thing the Athlete's Guide said I could use crawling as an option for my forward locomotion!!

Dana

 

 

Al Truscott

@ Dana - Worry not! You are an EN athlete, so unlike others who are potential 3:05 bikers, you will ride 3:20 @ 0.75 IF, instead of 3:05 @ 85%, and so you will be able to run, not walk in the sun. Following, of course, the advice to ease off your running pace due to the inevitable heat.

Enjoy your time in Waikoloa, and take a swim in A' bay for me to say hi to my friends the turtles there.

Joe Matchette

Posted By Al Truscott on 07 May 2011 12:00 AM

@ Dana - Worry not! You are an EN athlete, so unlike others who are potential 3:05 bikers, you will ride 3:20 @ 0.75 IF, instead of 3:05 @ 85%, and so you will be able to run, not walk in the sun. Following, of course, the advice to ease off your running pace due to the inevitable heat.

@Al - I am seeing (sort of) conflicting guidance in the wiki.  I say that because of these two items in the wiki for HIM rides greater than 3:00:

(posted in Jun of 2010) -- http://members.endurancenation.us/R...+with+Powe

• Half Ironman athletes:
  • Expecting to ride FASTER than 3hrs, stick with the guidance in the TSS charts.
  • Expecting to ride SLOWER than 3hrs, ride at .77-78 and let TSS sort itself out.

The HIM execution page of the wiki (from March of 2010) states to go at:

Racing With Power? Refer to Racing with Power Guidance but generally:

• 2:30-3:00 split = .8-85 IF Use TSS tables to define specifically.
• 3+hr =.78-80 IFlet TSS sort itself out.
• VI = 1.04-1.09. See gearing guidance

So the difference is only .78 to .80 on the high end of IF.  How much difference really is it over the course of the day?  Assuming a ride 3:20 at .78 = 203 TSS; at .80 = 213 TSS.

I am curious what the potential effect of 10 greater TSS points would be.  Would they be more than offset by the reduced time on the bike (i.e. not all TSS points are created equal)?  Wouldn't a lot of it depend on what IF you were able to keep?

Joe



 

gilliatt

@Joe probably doesn't sound like a ton of tss but, if it were me I would always shoot for the lower end TSS wise. While it is an exercise in futility to compare someone's FTP and speed to yours without actually knowing them, their bike position, how they ride, their aerodynamic setup etc. I can tell you I've done the KS 70.3 race the last two years. Wind and weather conditions were pretty similar, 9 normalized watts gave be about 3 minutes on the bike and cost my run about 15 from the previous year. So sometimes the trade might not be worth it. While we love to push the watts and have good bike splits, the EN philosophy of there is no good bike followed by a poor run.