The big question is, have you adapted to that new FTP? It might sound a silly statement, but as a TR user you are probably familiar with their approach.
Ramp Test into a training block, where you largely use the block to become more comfortable at that new (ideally higher) FTP for longer durations.
I guess what I’m saying is, 0.79 IF sounds about right for a HIM bike leg, but only if you’ve trained the body to be comfortable at that new absolute power number. I would never re-test before a big race. I’d test 6 odd weeks out, and then use that last period of time to dial in my race power goals.
As for the impact of the run, what was it? 5k or 10k? Either way, I think you’ll be surprised how much fresher you feel. I think du is a lot harder than tri, simply because it’s 100% stressing the legs. I frequently find the first 3-5k off the bike in a tri really easy. My legs feel great. The few du’s I’ve done, my legs feel awful off the bike.
I will be doing this event. The Championship division has been “suspended” because the next 5 weeks are intended as a training block and not a race. I am pretty sure that the Kona Race will be under championship rules… I’m really interested to see if they give Kona Places away, I did really well in the last Championship series (2nd in AG) so rate my chances. I’ll need to get back on the trainer to get my indoor performance back to where it was though.
I have no idea what they will do with the swim as this will be difficult / impossible to police in any meaningful way. I think that they may go with a 10km run, 180km bike, Marathon in under 24 hours. If So I would do Run on Friday evening, Bike on Saturday and Marathon on Sunday
Surely they’d have to call it now if they were offering Kona slots… doing a 10k in place of a swim would mean a heck of a lot of running. Can’t see how they would police a swim. Kona slots are very sought-after so you’d worry about the lengths people would go to… all that said, I’m not sure at the minute that they need to offer Kona slots any more. They are assuming all of 2021 will go ahead as normal so if anything, they need to reduce the number of Kona qualifiers for 2021 as there already nearly 1000 qualified from 2019-2020 races. If all of 2021 doesn’t go ahead as normal (and that’s unclear at the moment) then there will be issues…!
This could be a real issue. I have a friend who wants to qualify again next year (was targeting this year before COVID), but if a third of the slots are already taken, then each race may have to offer a reduced slot allowance. That would upset a lot of people. Perhaps Ironman will try and reintroduce the idea of a February championship alongside the October one.
Also, what happened with the legacy athletes? I thought they basically offered them all a slot in 2020 when it looked like they would struggle to fill Kona, but now they are probably all bumped to 2021 (???).
Yeah it will. I would love to try and qualify again but not going to make any plans for 2021. Will maybe see how it looks in 2022…! Such a big commitment in so many ways, so would want to know things would be proceeding without much chance of interruption or change…! Interestingly they have split the world short-course champs next year. Both sprint and standard were set for Edmonton, right about now. I’d intended to be there. Next year both sprint and standard were set for Bermuda. Now Edmonton will host the standard next summer and Bermuda the sprint next October…
Got a chance to try and win the sprint. So Bermuda. But would rather go to Edmonton to be honest. And also probably now you’ll get people going to both and able to compete at both. In Lausanne last year the standard distance seemed to be more popular. So the competition will be tougher in Bermuda than Lausanne probably. If they go ahead at all… who knows…
Bike…Same power as June but -1min, HR 7 BPM lower, TSS 28 lower at only 136 so looks like I undercooked it
Run…-9mins, but still 21mins over my open half on the same route, HR only 148 where open half is 160 so maybe holding back too much and a little more fuel needed?
Overall I think the training is working but perhaps not as dramatically as I’d hoped.
I think Im sorted for swim recording now, recorded on Swim.com app manually transferred via desktop to Garmin Connect which feeds into IMVC. Although the data in GC looks patchy and inaccurate for some reason.
So assuming thats good for the virtual Kona, I think it will be a slow pool swim for me through traffic maybe as slow as 1h20, then drive home…maybe able to get on the bike within 20mins of finishing the swim.
Bike, well I seem to be good for 201-202W for a 2h36 130TSS for the 70.3 90km course, at 0.72 IF so Ill be looking to double that up for 260TSS. If that works out it would be a beyond-my-wildest-dreams bike split over an hour faster than my best in the real world
Run, as always I need a flatter route but I guess measuring against my usual loop will give the more useful stats. 4 loops (plus whatever vagueries of GPS insist on, on the day) +430m. Ill set of pacing for 4:30 but hoping for sub 5 when the collapse sets in.
. Support ticket opened…
