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Gallery; Videos; Board; Contact Us; Select Page. IRONMAN Barcelona. The men’s pro winner in an Ironman almost always finishes the ride with an IF of about 80%. I will continue to add files and races to the database so be sure to check back here over coming months. In most riding scenarios the aerodynamic drag accounts for the largest part of these forces. On my bike, I did a bunch of rides 4:30-6:00 and was able to maintain 200-220 watts (I usually don’t use normalized power because I can’t see it on my computer). Pace Calculator. Some events are better represented than others (e.g. Triathlon Calculators provides tools for calculating your race pace. Using a power meter in an Ironman triathlon is almost like cheating. Up to Hawi, Thomas upped his Normalized Power to 313 watts at 18.9mph. Had he gotten these too high or too low it would have resulted in a far slower finishing time. Chris’ IF was 0.75 so he rode at an average of 75% of his 296 FTP. While others are trying to gauge intensity through a cloudy veil of emotion, which makes perceived exertion and even heart rate nearly useless, the athlete with a power meter is focused on a number that, if maintained with only slight variations, will produce an optimal bike split. Pete’s Quarq power meter showed that he rode at an IF of 0.79. Bike and run testing for IRONMAN . HR Zone Calculator FTHR: Heart rate (Beats per minute)HR Zone Low end zone High end zone1 .. What he definitely got right was the overall Intensity Factor and Training Stress Score. Also, my critical power is around 290. Then by glancing up to the top row for both ends of this colored range you’ll see what your IF should be throughout the race. About the C d A calculator. You can work on different splits to work out what pace you need to achieve in each of the disciplines to work towards to target time. It’s simply a number that lets you know what the greatest average power is that you can do for an hour. Similarly, if you ride with a 'Kienle-esque' position and have a very low CDA for your size, you will be faster than the predicted split, The above limitations withstanding, hopefully you find the calculator useful in selecting the right race and setting realistic goals/expectations for the season ahead. This will remain a work in progress but I figured that I would share some of the trends from the races that I have observed so far, in the hope that you can use this information to make better choices when it comes to selecting the right race for your goal/performance level and personal strengths and weaknesses. Here’s a table I use to help determine what an athlete’s IF and TSS should be for an Ironman race. Mass of rider and bike: Crr: Default is average roads: Drivetrain Efficiency: Set to 1 if using hub based power data: CdA: Range from .19 for small riders in TT position to .4 for large rider road positions: Gradient: Rise over run, 1% grade = .01: Distance (km): Ironman = 180k Half = 90k: Speed (kph): Change this to solve for power: Power (watts): I’ve worked with power as my primary means of pacing since late 2006 and used heart rate as a fall back. Estimate your race duration in hours and minutes. For more information visit his website at. This should be just for the bike or the run (do them separately). F is the force we apply on the pedals or how hard we push the pedals. V is the angular velocity or how fast we turn the cranks, the cadence. FTP is not calculated by the power meter or the software. Weight of rider + bike = kg; Speed = km/h; Power = Watt; C d A. I use the 20 minute all out and the 3 minute all out to calculate this. And have a great race! If your goal race is shorter than Ironman, you can practice the full bike at race pace and a portion of the run at race pace. A power meter is expensive, but it’s the best way to ensure your effort levels are even and precise. Declining heart rate or power can be indicative of many common Ironman racing mistakes – starting too hard, insufficient hydration or nutrition, or simply fatigue. Water: This one can vary tremendously depending on conditions. ironman and 70 3 speed and pace charts, triathlon swimming what is a good triathlon swim time, how much time does it take to finish a half ironman runtri, how to break one hour in the ironman swim trainingpeaks, pace chart archives tgb training How to ride strongly and then run faster than ever. There are some things which can be learned from these athletes and their power files from the Ironman run. The difference between "easy" bike or a "hard" bike is only about 10 to 15 minutes. Mass of rider and bike: Crr: Default is average roads: Drivetrain Efficiency: Set to 1 if using hub based power data: CdA: Range from .19 for small riders in TT position to .4 for large rider road positions: Gradient: Rise over run, 1% grade = .01: Distance (km): Ironman = 180k Half = 90k: Speed (kph): Change this to solve for power: Power (watts): Effortlessly compute speed or power for all important parameters, such as weight, grade, position and tire type. That means I’m going to ride at 67 to 69% of my FTP. This is the most critical component of using a power meter for a fast race. This calculator is based on the theory of the Secret of Cycling. Pete’s is 370 watts and Chris’ is 296. Current Sponsors; Become a Sponsor ; Calendar; About Us. By looking to the right of the goal time and in your color-coded category you’ll see a range of one to four TSS numbers. By Common Distances High end zone1 triathletes – Ironman Distance: Sprint Olympic Half Iron Ironman::! 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