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IF for the IM

[Deleted User][Deleted User]
in Racing Forum 🏎

 Hey Team EN,

I am comfortable with riding at the 70-78% IF for the IM.  But the admin. time is what I am not sure about.  I am doing Louisville.  On one of the Louisville webinars, Coach P states to do admin time until you complete the out and back.  What  is the correct IF for the Admin portion of the bike leg?

Thanks in advance.

Ken

 

Comments

  • Al TruscottAl Truscott

     I find it hard to go easier than 0.65 IF. Anything less seems like free wheeling.

  • mgraffeomgraffeo
    78% for the IM leg?!? Have you been through the IM race execution guidance (Webinar and wiki)? The wattage 'gears' to ride and guidance for the "admin" part are all in there. It's a Do Not Pass Go sort of resource before your race.
  • Tom GlynnTom Glynn
    regarding the .78, that number is suspect! When is the last time you tested your FT? It may be in need of a boost image. Also, have you done race rehearsals to see if you can hold those kind of watts? 70-78 is a big range - I'd dial it in a little smaller if you can; maybe within 4 pts. I tend to be in the 68-71 range.

    For admin time, I'd consider goals. If you plan to win, don't drop below .68, if you want to finish successfully, .65-.68 works.
  • [Deleted User][Deleted User]

     Thanks everyone for there replys.  My plan was to ride at .70 IF.  NO WAY would I be able to maintain a .78.  LoL.  I thought I had heard from a podcast that the range was .70-.78.  My memory sounds wrong based on the replys. I retested my FTP last week as per plan (230 watts) and have done my RR's at .70.  I thank everyone for helping clear this up for me.  

    I will then plan on riding at .65 until after the out and back then at .70 for the remainder.  Does this sound correct?

  • [Deleted User][Deleted User]

     I meant to say. .65-68 as admin time then .70.   Thanks again.  I am using a compact crank and rode on the Louisville course with a 12-25. I had noticed that no matter how light I tried to apply pressure I still spiked around 260w on some hills. I also have a 12-28 cassette does it sound like mo gears is betta? Change to the 12-28? 

  • Al TruscottAl Truscott

     0.78 IF is OK for a 4:30 IM bike split, so it is within the range of possibility. But at some points in a race with steeper hills, one might be hitting that wattage for a short time just to be able to keep pedaling. 

  • mgraffeomgraffeo
    Posted By Ken Smith on 13 Aug 2012 11:57 AM

     Thanks everyone for there replys.  My plan was to ride at .70 IF.  NO WAY would I be able to maintain a .78.  LoL.  I thought I had heard from a podcast that the range was .70-.78.  My memory sounds wrong based on the replys. I retested my FTP last week as per plan (230 watts) and have done my RR's at .70.  I thank everyone for helping clear this up for me.  

    I will then plan on riding at .65 until after the out and back then at .70 for the remainder.  Does this sound correct?

    I would approach this question differently.  In the EN race execution guidance, there is clear guidance as to what Gear 1, Gear 2, Gear 3, and Gear 4 watts are, and how to calculate them, when to ride what gear at what time (first 60 min, short hills, long hills, etc).  If you're asking this question, it suggests you may not have been through that webinar, which is one of the single most valuable resources here. 

    You can ride at .65, it will do you no harm, but you're failing to take advantage of what's available to you here.

    Mike

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