So I got a couple of great comments on my last post – that got me to think a little bit.  Rather than reply as another comment, I thought I’d write another post to continue the conversation and post some thoughts.

Thus far Evan and Jeff have provided some great thoughts – here are my stream of thought responses, which I welcome additional feedback on!!!!

In no particular order my thoughts/response to the points raised:

Jeff raises a lot of valid points about developing a crazy swim/bike combination; it’s just hard because I enjoy being a balanced sort of guy.  Attractive thought though…especially since getting down to a 3:10 to 3:15 run is probably an order of magnatude easier than to a 3:05 – and I’ve got this foot to be wary of for probably ever.

I definately think 250 watts is a high number, but based on:

  •  my knowledge of the course I’m targeting (IMWI)
  •  my weight (180 pounds plus or minus)
  •  my equipment (Cervelo Dual + PX 50/50 w/ wheel cover) it seems about right.  216/230 (AP/NP) yielded me a 5:25 in a typical wind day in 2008, and 5:20 on a calm day in 2009. 
  • I was gonna toss out the SRM vs. Powertap drivetrain loss – but it looks like you run an SRM also 🙂

I’m sure if I bought a better bike and/or deeper wheels, I could shave a decent amount off the requirements, but it’s probably not in the cards before IMWI – and FTP is never bad 🙂

Evan is definitely right on run durability – when I hit it right, I don’t have any problems running the entire thing – but important this year especially with so much time off – thus far I am 3 for 7.

My feelings on intensity generally mimic Evan’s thoughts.  I think pure aerobic work will get you very far, my thoughts of tempo/intensity as it applies to Ironman triathlon = Threshold level, but not higher

Training for most weeks in the last 16 weeks or so are in the 18-22 range: 4 hrs swim, 4-5.5 run, 11-13 bike, in a perfect world I’d have 30-40 minutes cycling @ FTP, and 15-20 minutes T-pace of running each week.  The remainder of bike/run being Level 2/E-pace speed.  Although this year, I’ve been trying to include an additional 40-60 minutes of FTP/HIM riding to help build FTP.

Swimming – all over the place intensity wise.

Thanks for the feedback thus far guys – it’s sparked more thoughts…

3 thoughts on “Highway to Hell – Cont’d

  1. fastest AG times were 2007 and 2009. Take 12 and 7 minutes respectively off swim time and add to your run time; ride what they rode…..

    250 and maybe a little bit of manorexia (170 vs. 180) would get it done but you would need to ride smart

    bike is fine; lots of 55 yo ladies laugh as they pass my “better” bike. Deeper wheels can be rented for the weekend

    Look forward to following along

  2. Hey Scott, your training looks pretty similar to mine. With your awesome swimming and nice high FTP, it sounds like you’re in good shape to be competitive for an AG win. Like Jeff said, I wouldn’t worry about the aeroness (if that’s a word) of your equipment. While I don’t doubt that there is some difference between bikes and wheels, remember that most data is given at air speeds that greatly exaggerate differences. The other thing I consider is that there have been so many extremely fast bike splits achieved aboard poor testing bikes that it makes me question the applicability of wind tunnel data. Stadler aboard a Kuota, Sinballe on an Argon 18, Tom Evans and a couple of uber-bikers at Clearwater this past year on Orbeas, and the list goes on and on — if these bikes were really 15 minutes slower over the course of an IM, these guys would be blowing away everyone else aboard Cervelos. It seems unlikely so many athletes would be having success on “slow” bikes if their bikes are actually so much of a detriment. Just my opinion, though.

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