|ChesapeakeMan Power File|
Above is my power file from the ChesapeakeMan Ultra Distance triathlon 2012. For background, I raced on my custom Guru CR9.01 (from Parvilla Cycle & Multisport) with Rotor Quarq crank based power meter, Mavic Cosmic Carbone 80 front and Mavic Comete Disc and Spiuk Chrono aero helmet.
With an Functional Threshold Power of 295 watts and a racing weight of 165lbs (3.94w/kg), my goal power for the race, taken from training sessions and calculations was between 195 - 205watts. From experience and training leading up to the race I knew that this would be what I needed in order to run well after the 112 miles. Overall the bike split time was 5hr 14mins at 21.4mph.
Through the first half of the bike (0-56miles) the data was:
Normalized Power: 208
Average Power: 204
Average HR: 131
Training Stress Score (TSS): 120
Kilojoules Burned (KJ): 1845
Intensity Factor (IF): 0.69
Variation Index (VI): 1.02
This was pretty much spot on and importantly the variation index was low at just 2%, which meant that the ride had been a consistent power level with very minimal changes. The IF was about right and the HR had remained at the same intensity.
The wind kicked up a bit for the second half of the bike (56-112miles) and the data was:
Normalized Power: 192
Average Power: 188
Average HR: 126
Training Stress Score (TSS): 111
Kilojoules Burned (KJ): 1853
Intensity Factor (IF): 0.64
Variation Index (VI): 1.02
As you can see the power (NP and Ave) went down by about 8% over the 2nd half, which is often the case over the Ironman distance but the HR remained similar. Importantly the VI stayed at 2% so the bike throughout was very consistent from a power perspective. The wind definitely played a factor in the power reduction but it was also expected and part of the race day strategy to ensure a good run.
Ultimately the good run did happen for a 3hr 17min marathon and a 10min Ironman marathon PR.
So now the goal for 2013 is increase that power level leading to a faster bike split but still keep the run speed! It's a tricky process.......
- With group rides being off the table for the foreseeable future (my own personal choice) it's been fun to spend some more time on the #specializedshiv Time to think of an epic ride to do. . . . . #iridespecialized #specializedfans #IFB #parvillacycles #timetrial #swimbikerun #ironmantri #cyclinglife #triathlon
- A throwback for #timetrialtuesday, my last #ironmantri at Louisville in 2013. This year was going to be my "comeback" to the Ironman distance but it will have to wait until 2021. . . . #parvillacycles #IFB #swimbikerun #triathlon #2021goals #pactimo #gurucycles #ironmanlouisville
- Searching out some local gravel for a recovery hour this evening......Bowie Racetrack was perfect! Dead flat, no-one else around, zero cars. 128 furlongs of easy riding. . . . #parvillacycles #gravelride #cycling #ciclismo #bowiemd #IFB
- Taking The Shiv Out For A Drive