Forums Mtbr Com . Determining Your Ideal Body Weight For Cycling Weight Loss . I did 1:33 at a few other 70.3 courses this year, but I think the 1:35 at Waco was the ‘best performance’ given the hills and temperature. That’s a very different question and I think some here are mixing that up. look at this http://home.trainingpeaks.com/articles/cycling/power-profiling.aspx. Indoor video training. Define your goals of body weight, relative power, climbing time (VAM) o running pace. Use the W/kg diet to build, according to the international guidelines on sports nutrition, based on your goals, always updated nutritional plans. That’s cool. Under 40 male qualifiers were 4.0+ w/kg with an FTP of 290+ (Bernard et al., 2009). Notice that Faris Al Sultan churns the cranks over ten years with the consistency of an 18-wheeler on a stretch of Kansas highway. I think context is important when looking at FTP data, race day intensity factor and age group placing. Notably, the median (50th percentile) twenty minute effort in watts per kilogram for males and females is exactly the same at 3.80W/kg, which means the average male and female Cycling Analytics user should be able to ride up a mountain at about the same speed. Again, that’s hardly scientific. 1:35 at Waco - that course is a little long (In 2019) and has a killer set of hills. Nov 18, 09 11:15 Post #1 of 7 (2862 views) For those of you training with some sort … Congrats!! The only way. High power outputs and high average speed are frequent all along the race, together with race tactics. This is a useful chart if you race IRL, or want to begin doing so. The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2.5 to 3.1 w/kg. Tri. You have as a gift one month FOR FREE!12 months of training and nutrizion = € 29.00 x 12 = € 348.00;€ 319.00, Monthly file analysis of racing or training, Adjustments of the program based on your personal needs. To see where you stack up take your maximum power output for the respect interval of time and divide it by your weight in kilograms. Using a power meter, athletes can gauge their effort more precisely and ensure they have the best bike split possible, while still being able to have a strong run. I think I could’ve pushed 85% of FTP and had plenty left for the run, but BBS had that at about 2:26-7. On the flip side, i’m sure that my w/kg isn’t high enough for kona, unless I find a way to become a top runner. Our coaching style is highly personalized and data-driven with the ultimate goal of unleashing full potential on race day. In Elite men, for example, the first 200m are usually swam at ∼ 1’10”-1’12”/100m, with a suddenly slower pace of ∼ 1’19”-1’20”/100m (Vlecka et al., 2007) In Elite Women, the swim start may be swam at ∼ 1’20”-1’23”/100m to suddenly settle at ∼ 1’25”/1’28”/100m. I think if you’re 4.5 or higher, you’re contending for the fastest bike split in your category, especially for those of us over 40. For the first 10 days you’ve got a trial without any further obligation. However, if cycling uphill, relative power output (W/kg) is relevant because it is correlated with the vertical ascent velocity (VAM), expressed in meters of gain per hour (m.h1; Gordon et al., 2004). I realize this question is multifactorial and contingent on swim and run capabilities as well; however, what do typical qualifiers average? Hi- you reference age group watts per kilogram profiles but I Can't find them even in your book which I purchased. Now I’m willing to bet most have a threshold north of 4.5, especially if on a road bike. Walsh., 2019) Also I posted a chart in the 5w/kg thread… most of the really good pros are in the 5w/kg range, so no it doesn’t take an age grouper 5w/kg to get to Kona unless you’re very light. Ftp Estimation For Triathletes Triathlon Forum Slowtwitch . Under 40 male qualifiers were 4.0+ w/kg with an FTP of 290+ Over 40 male qualifiers were 3.75+ w/kg with an FTP of 270+ Over 60 male qualifiers were 3.0+ w/kg with an FTP of 200+ Of course, you also have to take into account the run and the swim. Majority of KQers are not riding 4.5 watts per kilo in an IM…you need to have a good aero position, train to hold it, nail nutrition, and be able to run off of it. This TR blog gives some insight. The numbers are in watts per kilogram, so you’ll need to know your weight in order to calculate your FTP in w/kg. Chris McCormack. Learning to ride stronger is the goal of any competitive rider, and increasing your power output—for example averaging 225 watts over an Olympic bike leg instead of 200 watts—will make you go faster. The average watts per kilogram for the other amateurs should probably be in the range of 2.9 to 3.3 w/kg (1.3-1.5 w/lb). Over 40 male qualifiers were 3.75+ w/kg with an FTP of 270+ Both races where I got slots were pretty flat. In this hypothetical scenario the athlete would probably have a lower FTP in the aerobars and if this is accounted for race day intensity factor would probably be more in line with the typical range. Over 40 male qualifiers were 3.75+ w/kg with an FTP of 270+ Leave a comment. 3.6w/kg would not of got me there without a run that’s close to the top of my AG. https://alancouzens.com/blog/kona_year.html. The decline appears as well discipline-specific: earlier declines have been recorded in swimming and running compared to cycling. However, not having enough calories to support your training can increase body fat retention and muscle loss. Why You Should Focus On Watts Per Kilogram Trainingpeaks . Emmet is one of the faster guests that they’ve had on there. Join our 15.000+ community who receive a weekly training and nutrition tip. to find out though is to give it a go. Build easily your personalized sport nutritional plans, comprehensive od carbohydrate periodization. The inverse relationship between body fat mass and long-distance running performance has been well-documented in several studies (Cureton et al., 1978; Barandun et al., 2012). Quite reassuring for me. The graphs and Race Category table look like this: The live version of this file has been moved to: Cycling Performance Simplified. The subscription can be cancelled at any time. I have often seen anecdotal race reports with high w/kg combined with a low race day intensity factor. Wondering what users think would be a good target watts per/kg to qualify for 70.3 worlds and Kona. It was a big surprise for me, I made it to the podium on 5th place(20s behind 4th). Cycling and triathlon entities have taken advantage of virtual platforms (e.g. 5/7 you’ll have a professional coach available online. Sub 3 hours is really strong. As well in the elite, the single legs may be performed as follow: swim (1’12”/100m (men and women); Cycling ∼ 46km/h (men) e ∼ 41.5km/h (women); running (2’53”/Km men e 3’14”/Km women), • Technique• Discipline specific workouts, • Indoor• Outdoor• Discipline specific workouts, • Specifici per la disciplina scelta• Rispettosi del traumatismo della corsa a piedi, Monthly training plans, specific for 12 cycling disciplines (programs follow the north hemisphere seasonality), ROAD: Granfondo Alpine, Granfondo Hilly, Mediofondo, Criterium, Short Time Trial, OFF ROAD: MTB Marathon, MTB Olympic, Ciclocross, TRIATHLON (plans complete of the swim, bike, run) for IM 140.6 – IM 70.3 – Olimpico, Sprint, All plans are in a double version: OUTDOOR and Indoor training, Off the bike training (home or at the gym), Complete video course of pilates for cyclists and triathletes, Fitzess tests (critical power and lactate), eCOACH (a professional coach available to answer your questions), 7 watt per kilo community (share your experience with the other members). I’m on the same boat as @dtaylo2 with the difference that i’m close to the top of my AG on the swim. In this discipline, physical demand correlates to the nature of the race roads, together with race dynamics and tactics. Under 40 male qualifiers were 4.0+ w/kg with an FTP of 290+ Enter your bodyweight and FTP. Classifieds . The above tables are the average watts per kilogram of cyclists ranging from world class to untrained. Dave Burns. For every year beyond the age of 35 subtract a half percentage point. For the pro men and women, we typically see an IF of .78 to .82. This chart was originally created by Andy Coggan. Age and training volume are both factors influencing endurance performance. Women can lower that by yet another 10 percent. Calibration was always the same but it seemed to be loosing watts over time, which was proven when i got a power meter. Depends on what type of competitions you are thinking of entering. This nutritional strategy, if carefully designed, may be complementary to age-group athletes’ training routines, possibly maximizing the efficacy of their training sessions while perhaps attenuating some of the detrimental effects of ageing at the peripheral muscle level. Login required to started new threads. What run times were you strong runners doing? More importantly, this single number captures two very important elements of becoming a faster endurance athlete: Watts = the ability to perform work, as fitness improves. Macca’s Column. TRIATHLON (plans complete of the swim, bike, run) for IM 140.6 – IM 70.3 – Olimpico, Sprint. The subscription can be cancelled at any time. Lavender. 20.00 + € 12.00 = € 32.00 €29.00 monthly, first 10 days satisfied or reimbursed. I am sure that there are some of these reports where the athlete intentionally keeps race day bike intensity down to really be fresh for the run. The cycling leg has different components similar to criterium races (Etxebarria et al., 2013): average intensity close to ∼ 60-65% del Vo2max with peaks > 130% VO2max and long intervals ∼ 80-90% VO2max. triathlon Sprint e Super-Sprint are endurance multi-disciplines events of short duration. Example: if you weigh 75kg and have an FTP of 250W, your FTP w/kg would be 250/75=3.33. Set your energy expenditure using your Garmin connect account or manually. Watts vs. Under 40 male qualifiers had a rFTP (running FTP) of 15.5+ kph, over 40 males 14+ kph, and over 60 males 13+ kph. Age-group athletes, amateurs combining training with other daily commitments, may have difficulty finding free time for optimal physical preparation. Also, to qualify for worlds the run is extremely important, so “only” going for a certain w/kg is not enough. I’m probably in 1:25 open half marathon (flat) shape (I did a 1:27 right at the start of my training year, but never did any more opens once I got into training properly for the year), I went 1:39 and 1:41 for my two HIM runs where I qualified for Chatty. However, I suspect that there are instances where the FTP quoted is from their road bike in an upright position and then on race day in the aerobars, the race day intensity factor is artificially low. He did not have metrics for … With regard to the optimal body composition, the same rules apply, as in the long distance triathlon. Forums Mtbr Com . I believe that when enquiring about FTP in the context of triathlon, it should be stated if the FTP data is specific to the triathlon position. Would you like to pay annually? In swimming, usually, different speeds are recorded between the first 200m and the rest of the swim leg. You are relatively light though so a bit of work on your ftp and you should do fine. You may notice that the numbers hover closely in the 280-ish range, and indeed the average of this sample is 282 Watts. He did not have metrics for the swim leg, though. For the first 10 days you’ve got a trial without any further obligation. So I think 4.0 is a good estimate to be right up there, at least in my category, assuming your swim and run splits are also quality. The aerobic threshold (Lucia et al., 1999), reflects an athlete’s submaximal aerobic capacity and is among the best predictors of long-distance performance. Not really the best runner. All plans are in a double version: OUTDOOR and Indoor training. Over 60 male qualifiers were 3.0+ w/kg with an FTP of 200+. Your FTP equals the total power in Watts divided by your weight in kg. I provide high-quality training programs for endurance athletes of all levels, with an emphasis on running, cycling and triathlon. Ten second max power watt bombs. Coach Taylor Thomas outlines why W/kg is so important and how you can improve it. Around 3.7w/kg and qualified for Taupo in Waco this year on the M35-39. Jobs. Enter your body weight and FTP at the next tab. Power is the component of speed generation that many of us focus on because we can control it. Watch Video. How To Keep Pro Triathlon Competitive During COVID-19. Running BBS with my current FTP for the same conditions, my estimated split drops to 2:20, which would’ve had me within one minute of the qualifiers with same swim and run. I’m currently 3.76 W/kg. So if you are doing it at 100 watts, your FTP would be around 143watts. Recommend you get Jim Vance’s book Triathlon 2.0. Womens. Over 60 male qualifiers were 3.0+ w/kg with an FTP of 200. 3.6w/kg, weak in swim, strong on run, qualified for Taupo in M40-44 category in Bahrain. If you’re interested I did an analysis on what it takes to go to 70.3 worlds in terms of finishing time and position a while ago for a few races in Europe (M30&M35) here. If you are thinking of road racing or crits then your ability to recover from balls out efforts is also important. Recent evidence suggests that training in a carbohydrate-restricted state, or “training low”, can enhance the expression of genes involved in mitochondrial biogenesis and substrate metabolism, both factors related to the decline of endurance performance with ageing. Pacing is a key element to success in any triathlon, especially during an IRONMAN ® and even more so in Kona. The average duration of these races (for the elite) is of ∼ 50 min (men) and 55 min (women). € 12.00 per month. Bike to qualify for 70.3 worlds ( i qualified in June for Nice 2019 and in several cycling disciplines Super-Sprint. 5Th place ( 20s behind 4th ) for Nice 2019 and in October for Taupō ). 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