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Trying to Figure Out IMCDA TSS and Proper IF

jmoss70jmoss70
in Racing Forum 🏎

IMCDA will be my 4th IM.  Did IMCDA in 2008 as my first, bike split was 6:12.  In 2008 wasted a lot of time in Spec Needs, potty, etc.  Also was not as fit, not smart on aero setup and no power. 

My FTP is 273, watts/kg is 3.82.  Both RRs in training have been PNorm of 203-205 watts and IFs of .72 to .74.  TSS for RRs are somewhat in conflict between Joule, PowerAgent and WKO+ - but both are in range of 286-303 TSS. 

Based on this information, I'm hoping that there are other EN athletes with a similar profile who can offer guidance on where to plot my Bike Split, TSS and IF for IMCDA.  

 

Comments

  • Gordon CherwoniakGordon Cherwoniak

    Jim,

    I'm no where in you zip code or similar in profile but here's my 0.02.

    When I refer to the TSS charts your low number of 286 is right at the top of the AG green zone with the 303 being at the top of the yellow zone (You'd better be massively preparred.  For proven strong IM runners only). 

    So this leads me to a few questions.  In you RR's I assume that you completed the 112 in <6 hours, what were your RR times and mileage?  How was the 6 mile run after? How have your run been in the previous 3 IM's, decent, too much walking, implosions (try to base this on a metric such as a 1/2 marathon or 10K that season vs you IM time, if you knew your vdot going in the race even better)?</p>

    If you have not had a good IM run in the past I'd say stick to the green zone and have a good run, earning the right to push it more.  The more you get to the edge the more precise everything has to be, including your pacing, nutrition and mental game.  If you have not had that good run then .72 is where I would start.  If the RR runs were not good you might consider dialing it back to .71 perhaps even .70.

    Gordon

  • Tom GlynnTom Glynn
    I'm with Gordon. Assuming that your FT is an accurate number, then and IF of 0.74 is pretty aggressive. I'd aim lower as Gordon suggests at least for the first half and then if all is going very well, ramp it a bit on the last half.

    My FT is around 300 and I just rode my IM at 200 watts. Rode LP a couple of years ago at 205 with about the same FT. My weight is around 155, so I've got a pretty high w/kg ratio too. I could be a little more aggressive, but not too much. I've done CdA a couple of times and I'd also take the weather into account. It's been really hot there, so it's a good reason to slow done a bit.

    tom
  • Coach PatrickCoach Patrick
    What Tom said...I'd plan on racing with an IF of .7 as your steady target...if you have "juice" you'll enjoy riding through tons of folks into T2 as they suffer into the wind....and then you'll tear up the run!
  • Coach RichCoach Rich
    Also, IMCDA, much like most other IM's, get's tougher as the day get's longer: heat, headwind on the 10-11 miles back to transition, etc. Better to ride a little easier on the front end so you have something to answer the course with on the back end.

    And don't forget to read/listen to the IM execution stuff in the wiki
  • gilliattgilliatt
    Jim-
    I have a pretty similar w/kg and FTP. I'm 6'2 175ish. Always hard to compare bike splits given different courses, different conditions, different bike setups etc. I've not done CDA.
    IMFL 5:19 on 190 w pnorn .70
    IMLOU 5:47 on .68 186 prnorm

    My wild ass guess for a bike split would be you would ride a 5:4x on .70 though it is a wild ass guess so take it w/ a grain of salt.
  • jmoss70jmoss70

    Yep.  Did the 2008 race.  Remember the headwind on the way back.  I dicked around a lot out on the bike in 2008 - was more concerned about finishing than time.  SN stop, couple of stops to take a squirt, aero sucked, etc. 

    TSS tables, RRs, previous IM splits, 2008 data + good advice from those here on the forum tells me to ride @ .70 IF for about a 5:4X and let TSS sort itself out.

     

     

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