Home› General Training Discussions

Ironman St George - Proper and recommended gearing

CarlCarl
in General Training Discussions

 Okay gang as per the Webinar here is the Forum for what in the HELL should we be using for IM St George along with the secrets and executing EN ninja style......

Ask and Fire away........

I am racing with a 28-11 Cassette and a 50/35 crank set.

Currently at 3.8 watts/kg.  think I'm going to safely do our scheduled FTP test tomorrow and see where I land.  If feeling fatigued after starting will just ride.

Zipp 404 Firecrest in the front and a wheelcover in the back. 

Goal is to hold true to my FTP @ .70-.72 intensity and take advantage of the downhills and tailwinds.  

Infinite for my nutrition and roctane for emergency low blood sugars when needed....Also a Coke in my SN bag.

Comments

  • GeneGene

     Here's mine: 

     

    50-34 and a 11-28 

    W/kg at FTP is 3.64

     

  • Michael JohnsonMichael Johnson

    Im a 50-34 compact

    Put on a 11-28 cassette

    FTP 3.21 w/kg

    Doing 808 front and disc cover

    Did 5:59 on 170w (68%IF at IMLOU).....have no idea about IMSG....

  • robin sarnerrobin sarner

     Yes definitely use compact and 28.

  • Patrick HaydenPatrick Hayden
    50-34 with 11-28 cassette
    FTP 3.6 w/kg (~275 watts)
    808 front and disc cover back

    Was planning on a TSS around 285 @ .71 IF so was thinking of working to hold around 195 for watts.
  • Tom GlynnTom Glynn
    I rode with compacts and 28-11. Would highly reccomend lots of gears. As to IF, it may be hard to maintain 0.71 because of the long descents. I'd concentrate on holding goal watts up the long climbs and on the flats and then maintain aero down the long fast descents. Let the overall IF just fall where it does. I don't have my numbers in front of me, but I was probably .68 for the ride and I was fast relative to the field. It took forever to get going also, as it was so cold in the water.
  • jmoss70jmoss70

    You got it dialed Carl.  Starting with IMSG a few years ago, as well as all RRs, I put the Joule into INT mode and hit the INT button every 20 mins.  That's my box.  20 minutes is all I care about.  I have found that this pretty much eliminates power surges, provides me a reminder for fueling and helps me keep that first hour nice and easy.  

    As for the course itself, be safe on that elevation drop back into St. George.  Just before Snow Canyon you'll hit a big sweeping turn + downhill that can sometimes be tricky depending upon the wind situation.  It's a lot of fun to ride. 

    Good luck!  You are going to kill it.

  • Coach RichCoach Rich

    What Jim and Tom said.

    I created an interval in the Joule every 30', creating a 30' box for myself, and it found it really, really helped me ride very steady with a very low VI.

    Everyone's gearing looks good. You'll want a 26 or greater for the ~2 steep climbs. And, really, they're not that bad. Understand that the IM world kinda wigs about anything greater than like 3%, winds above 10mph and temps above 75f . It's a just a bike ride with some hills. Ride the way we've taught you, move along, nothing to see.

    A 12t or 11t is a toss up. You'll spin out of either one on the downhill from Veyo so I'd say that 11 or 12t is a function of how bothered you are by cadence gaps. In other words, 28-12 has a smaller cadence gap than a 28-11 (if such a cassette exists) but you're going to spin out the 11 or 12t regardless.

Sign In or Register to comment.