|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.......
- Perfect day out on the trails yesterday on the @alchemybicycles at #schaefferfarms . . . . . . #IFB #parvillacycles #MTB #xterratriathlon #mtbracing #marathonmtb
- Kind of a rough day at 6hrs at Woodstock. First 3.5 hrs were fine (even with a 10min stop for horses on the trail) and then stomach shut down. Probably related to stomach bug earlier in the week. Decided not to head out for another lap. Great trails though and a good race from Joe's Bike Shop as always. 📸: @dchammerette . . . . #6HAW #parvillacycles #mtbracing #mtbmarathon #IFB #patapsco #mtb
- Got to ride the trails at Marine Corp Base Quantico yesterday at the Quantico Epic....50 miles of awesomeness despite the muddy trails. Gradually feeling like I have recovered from the #bestbikegameever . . . . . . #marathonmtb #parvillacycles #alchemybicycles #IFB #quanticoepic #cycling #mtbracing
- Coffee Ride.....Full Tilt Boogie Style