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Pacing question for a longer time trial

Jump4Joy19Jump4Joy19
in General Training Discussions

I am new to using power on the computrainer system (I don't have any kind of power tap wheel myself). My 30 minute TT on the computrainer gave me an FTP of 182. I have an Indoor Time Trial race series coming up on the computrainer that will be a longer ride (25 miles, which should take me 1:10 - 1:15, I'm guessing). Any idea how to calculate what watts I should be shooting to hold for this longer TT based on the 182 for a shorter TT?

Comments

  • Scott AlexanderScott Alexander
    25 miles is the same as an olympic/international triathlon, which EN suggests 90-95% of FTP for. But since you won't have to get off the bike and run afterwards, I'd suggest starting 92%ish, and building til the end, where you can negative split and throw down whatever you have left at it (within reason, to get you to the end).

    Steady, steady steady!!!
  • NortonNorton
    2X what Scott said.
  • Tom GlynnTom Glynn
    The cool thing about the Computrainer is that you get "do overs"! Set the first time at 85% and nail it for confidence. Next time round, add 5-10 watts to the load. Keep upping the watts each ride until you crack. You'll know the right pacing in a week image
  • Tom GlynnTom Glynn
    Btw, are you purchasing Erg Videos? They have a video to have you do a 20 minute FT test per Coggan if you don't want to do the EN 2 X20(2) test.
  • Jump4Joy19Jump4Joy19

    @Scott, thanks for the pacing advice. I'll figure that out and go for it.

    @Tom, this is going to be a TT race on a computrainer Multirider system at the local tri store, against a bunch of other riders. So there won't be an opportunity to do it multiple times.Most of the other riders have been riding on the system for awhile, I'm new to it. I need to nail the pacing on the first try!

    92% of 182 gives me a starting wattage of 167, so I'll give that a try.

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