IRONMAN POWER

From using a power meter myself in many ironman triathlons and coaching cyclists and triathletes to train and use a power meter and studying numerous power data I have come to the following conclusions.

I have no doubt from the information I have observed

I believe that very few coaches have personally used and have coached Ironman athletes more than me.

Here are my observations

Even power watts throughout the 180km (112 miles) is paramount to great finish time.

Just an extra 20 watts average during the Ironman can lead to a slower overall of time of 15- 30 minutes. The bike ends up being 10-15 minutes quicker but the run can be 25-40 minutes slower. You don’t need a calculator to see you get an overall quicker time by holding back.

I know some who have lost an hour in the run due to trying just a little too hard on the bike.

If you are just looking for a fast bike then hammer it and waste energy fighting the wind.

If you hold back too much you may not be able to have a super fast run as your anaerobic threshold speed will be your limiting factor.

I have spoken to many Triathletes about power who have recorded a 6 hour Ironman bike split.

The power needed to take exactly 6 hours for the ironman bike split varies form 160 watts for a 60kg person to 180 watts for the 70kg person to 200 watts for the 80kg person.

Of course many other factors are related to power from hills wind road surface an aerodynamic bike and aero position to name just a few also plays an important part regarding speed and time taken to cover 180km

Functional Threshold power (FTP) = the highest average power you can maintain for 60 minutes. You can keep going much longer when training just below your FTP>

The fitter you are the closer to 80% you can maintain and still run well after.

I have found that the best age group athletes who have good nutrition and even pace bikes can manage an average power of 75% of their FTP

My FTP power for 60 minutes is 260 watts.

RECOVERY TRAINING.(<55% of FTP)

Active recovery below 143 watts. And below 110 beats per minute

Perception of effort = Easy spinning and light pedal pressure. Automatic cycling.

Breathing – slightly more than normal.

ENDURANCE TRAINING (56-75% of FTP)

Mine is 146 to195 watts and between 112 and 134 beats per minute.

This is almost all day training (5-8 hours) with fatigue towards the end or during a tough climb.

Breathing-You should be able to hold a full conversation without any problems while breathing.

TEMPO TRAINING (76-90% OF FTP)

198 to234 watts and between 136 and 152 beats per minute

Hard cycling intervals and hard cycling up hills.

Breathing – unable to hold a full conversation without laboured breathing

LACTATE THRESHOLD TRAINING. (91-105% OF FTP)

Mine is 237 and 273 watts and between 154 and 170

Threshold one hour anaerobic sports test (TOAST).or Functional Threshold power (FTP)

This type of training will help you have excellent fitness for the Ironman triathlon. Lactate threshold training tests are a very good indicator of potential performance.

Training is just below or above the red line of your time trial effort.

Breathing – Deep fast breathing making talking very difficult.

AEROBIC POWER (106 -120% OF FTP)

Mine is 276 to 312 watts and above 170 beats per minute

Talking impossible.

 

ANAEROBIC TRAINING. (119% + OF FTP)

Mine is above 310 watts

Short sharp bursts of power

Hammer head athletes who continually push their VO2 max will under perform by not training at different levels.

POWER WATTS THRESHOLD SESSION.

15 Minute warm up at 40-50% of 60 minute flat out pace power watts.

15 Minute @ (91-105%) of FTP

  5 minute easy spin @ below 55% of FTP

15 Minute @ (91-105%) of FTP

15 minute warm down dropping from 60% of watts max to recover

AGE

Muscle strength can be maintained with improved training technique up to the age of 50 then it decreases more dramatically.

Female V02 Max declines at a much slower rate than men after the age of 50.

POWER WATTS AND RACING.

Before considering the watts you need to generate for an Ironman triathlon you must be aware of the watts you need to generate for an even paced event and how this will impact on your Ironman marathon. Going hard from the start of the bike and slowing down will give you a different average watt power compared to an even paced ride which will considerably increase the chances of a faster Ironman marathon.

Large athletes

Larger athletes have to overcome greater aerodynamic drag on the bike. Hold back on the bike and gain more time with saved energy from the cycle leg.

The only time this fail proof strategy does not work is if it’s above 95 degrees and heat then is your limiting factor more on the run than the bike.

 

Small athletes

Smaller athletes go faster overall in the ironman with a more balanced bike (hold back) faster run (more energy). They are smaller on the bike but most lack the necessary power and tend to use their fitness more.

We all have a limited number of calories available for the Ironman going too hard will use them up much quicker just like fuel consumption in a car. Out bodies are perfectly designed for using fat as fuel all day going slow, not ideal if you want to race an Ironman.

You can only ride at the top end of your limit providing you consume 350 calories per hour fluids and solids any less then you will slow down towards the end of the bike or melt down in the first 10km of the run.

Power summary

Most fit Iron men and women can bike hard run slow or bike easier and run fast getting the combination correct is vital for a best time.

The faster you are (create more bike drag the quicker you go) the wiser is it to hold back on the bike for a faster overall Ironman time.

Aerodynamic drag is = The square law = The resistance increases with the square of the velocity. Whatever that means, all I know its feels more than 20% harder for going 10% faster.

Mark has finished over 400 triathlons including 31 iron distance two double distance and one triple Iron Man triathlon.