I have been playing around with some cycling and running power numbers, looking at now versus where I would like to be in May 2021.
Back in my Busso 70.3 race report, I mentioned something went wrong with my run power numbers. The watts vs pace were not where they should have been. I made a “rookie mistake” with my Stryd power meter. The day before the race, I updated my weight on the Stryd app. There was a 10kg difference between the weight I had originally saved in Stryd and my current race weight.
Stryd works on power to weight ratio so when I was running at 270 watts thinking this will give me a 1:40 half marathon, it was actually inline to be a 1:47 half marathon. That is why come 14km into the run it felt a lot easier than it should have…….
To cycle a sub five hours at Ironman Australia being a very hilly course with dead roads, my bike power should look something like
- Flat: 225 watts
- Hills: 295 watts
- Downhill: big gear, soft peddles
Problem with this is my FTP is currently 283 @76kg, for these numbers to occur, my FTP would really need to be 295 @75kg at a minimum…….. But a FTP of 300+ would be better.
With the Ironman marathon, if I was to walk 10 seconds per aid stations that are located every 2km. Keeping this in mind, I would need to run at minimum of a 3:30 marathon being around 4:55km pace. This for myself is around 85% of my rFTP and this is the “recommended percentage” for running a Ironman using power.
This doesn’t give me a lot of wiggle room currently but luckily I have sometime to become a stronger runner.
Shitty Past Cycling Facts
It is easy to sit back and write about good shit that I have done in the past but that doesn’t make for good reading and in reality I tend to respond better from a little public shaming.
Looking through my training logs going back to 2016 (all training between 2010-2015 are all written in paper diaries), here are some shitty cycling facts:
- 6 weeks of no cycling
- 5 weeks with only one ride completed
- 16 weeks with only two rides completed
- 10 weeks of only riding under 50km
- 11 weeks of riding only between 50-100km
- Ironman bike was 5:33
2017 Cycling (This was my best cycling year)
- 6 weeks of only two rides completed
- 4 Weeks of only riding 50-100km
- Ironman bike 5:20
- 2 weeks of no cycling
- 7 weeks of only riding once
- 5 weeks of only riding twice
- 8 weeks of only riding under 50km
- 12 weeks of riding only between 50-100km
- Ironman Bike 5:35
2019 Cycling as of the end of last week
- 2 weeks of no cycling
- 1 week of only one ride
- 3 weeks of only riding twice
- 3 weeks of only riding under 50km
- 5 weeks of only riding between 50-100km
Fair enough some of these low-ball numbers were due to recovery weeks, illness, vacations, etc but there are also a shitload of weeks that a lack of drive and a lack of discipline created these shitty numbers.