General Discussion Triathlon Talk » Power output during IM ride. Rss Feed  
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2004-11-13 9:44 PM

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Subject: Power output during IM ride.
I'm looking to correlate my power output on the trainer to speed on the roads. Does anyone know the range of average power output during an IM ride to achieve a time like 6hrs for the 112 mile ride? If someone has the average range of POWER to SPEED on the roads, that will be awesome. I'm trying to find the right resistance that best simulates the road.

Thanks in advance.


2004-11-14 1:10 AM
in reply to: #82530

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Elite
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Subject: RE: Power output during IM ride.
I did a computrainer time trial and this bike expo and the computrainer guys somehow calibrated the computrainer I was on by my weight.

That's probabaly all you need to do. Maybe contact them and they can tell you how to do it. But as soon as you do calibrate it, your speeds and watts should be identical to the road (not taking into consideration, of course, wind)
2004-11-14 9:05 AM
in reply to: #82560

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Subject: RE: Power output during IM ride.
Thanks Steve, I had a feeling that I would get a reply from you. =)

Problem is that I'm NOT using a COmputrainer...(although I'm tinkering with the thought now =p)

I'm using a normal stationary trainer and I got one of those resistance plots that correlates,
1) Speed on the trainer
2) Wattage
at different resistance levels

So by knowing what output level I need to do at the IM to achieve my targeted speed ie(6hrs) , I can set my resistance level accordingly.

I've posted this on other forums and it seems like an average of 200 watts will see me through the 112 mile ride at possibly 5:20
2004-12-03 12:58 PM
in reply to: #82530

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8763
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Boulder, Colorado
Subject: RE: Power output during IM ride.
Charles -

Try this site - it rocks:
http://www.kreuzotter.de/english/espeed.htm

2004-12-03 1:41 PM
in reply to: #82530

Champion
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Subject: RE: Power output during IM ride.
Wow, thanks for that link Mike...that is a cool calculator! I don't ride on the road with a power meter, but winter training on the CompuTrainer should give me some idea of what I'm looking at to try and ride the Lake Placid course at 19 mph.

2004-12-03 2:25 PM
in reply to: #89004

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8763
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Boulder, Colorado
Subject: RE: Power output during IM ride.
Max

There are lots of factors involved - have you done IMUSA before? The hills are long but not too steep, there is just one little section getting back into town that is tough, but otherwise it's a very nice course.

The way I train athletes with watts is to do a CP30 to determine an estimate of watts at LT. From here you can create workouts to improve your power and strength.



2004-12-03 3:30 PM
in reply to: #88985

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Subject: RE: Power output during IM ride.
Thanks Mike! I'll look into it.  I thought you only hung out at the Slowtwitch boards...ahhaha...Glad to have your invaluable expertise here  
2004-12-03 5:39 PM
in reply to: #89074

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8763
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Subject: RE: Power output during IM ride.
Thanks Charles - I surf around to quite a few sites. ST has quite a crew. It can get overwhelming there.

Talk to you soon.
2004-12-03 10:54 PM
in reply to: #89033

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Subject: RE: Power output during IM ride.
mikericci - 2004-12-03 2:25 PM

Max

There are lots of factors involved - have you done IMUSA before? The hills are long but not too steep, there is just one little section getting back into town that is tough, but otherwise it's a very nice course.



Mike, I have not done IM USA before, this will be my first Ironman distance. But I've been around the course in a car, and last year I was a spectator at that back section where the bike course comes up that big hill heading towards town. So I know about what it's like. That said, my bike is the strongest part of my race, having been a former USCF Cat III racer in the 70's and 80's. So the mileage and the hills will not pose a problem. I've been able to average 22 mph in an OLY distance and 20 mph in a 1/2 IM, so I'm shooting for 19 here at LP. I think I'm going to take a couple of reconaisance trips up there, (it's around a 4 hour drive from here) and pre-ride the course so I'll have a better feel for the hills and the effort involved in certain sections. I'm going to try and focus a lot of my training this Spring on hillier routes, usually in the NH mountains, to try and improve my climbing a bit more. My ability to time-trial on the aero bars is my strength, so by doing the hill work, I'm hoping to improve my overall time. I'll be 57 years old the week before the race, so maybe my fastest days are behind me, but I can still hang with some of the young guys!

I'm assuming that doing the CP30 will give me a base number to work from, and repeating it (monthly?) will give me an idea on how my power level is progressing. I've been following Chris Carmichaels cycling book and using a lot of the methods in there to work from, but basically I'm a self-coached triathlete.



Edited by max 2004-12-03 10:56 PM
2004-12-04 8:51 AM
in reply to: #89185

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8763
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Boulder, Colorado
Subject: RE: Power output during IM ride.
Max

You'll do great up there with your background - definitely ride a few loops of the course. Maybe even make a brick out of it just to see how that course can take it out of your legs - but I bet you'll do great! If you are training in NH, even better! I grew up in RI (I'm a HUGE Sox fan) and raced in NH a few times. It's beautiful up there.

The CP30 is a great test and you might even want to take it out a bit further if you have the time and the focus. What I mean is CP60, CP 120, etc. Just to see and understand what type of power you can maintain over the course of hours and hours of training.

A good power site to look at is here: http://cyclingpeakssoftware.com/howto.html

I hope this helps.
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