Exactly what I keep asking!
37.8kph for 283W, and people keep telling me my position is OK 
Always assumed Assiomas must be flattering me, but did the same on wattbike when tried it.
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Managed to resist a week, but Iāll bite 
Iāve raced many/most times in South Aus in 30+ and enjoyed that challenge, and had to do all training over summer without it dropping below that even if it definitely impacted run days.
Went to Queensland for a long weekend holiday in October, tried to walk up steep hill in 25c and it was oppressive and the sweat was pouring.
Know Mid-winter the humidity wonāt be as bad next month but thatās the bit that makes it hard.
An increase in outdoor temp of just 1-2c at humidity is very significant effect on overall heat gain.
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Yeah / that doesnāt seem great 
Is that full race set up?
Iāve got a rim brake cables everywhere Planet X Exocet II.
PX82 front and Mavic Comete disc rear, running on Vittoria Corsa 2.0 tubulars.
Got a Giro Aerohead helmet and skin suit/Huub Anemoi.
Best speed for power Ive had was 39.9kmh for 267W for an hour. Thatās full aero.
With 404 wheels and a normal helmet, standard jersey, Iāve had 37.1kmh for 268W for an hour.
Last ride before IMUK last year, but not race kit/set-up, I did 250W 34.8kmh.
This week, first ride outside on the TT, I did 36.5kmh for 249W for an hour. But that position hurt, so might have to relax it a little 
So a deep/disc rear, decent aero lid and non-flappy kit seems to be worth 2kmh around here (I always do the same loop on the TT bike when I do 90mins test rides)
Iām sure youāve got a favourite loop you can do for an hour for some tests over the next seven weeks?
Hereās my position and kit evolution over the past three years;
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Thatās a road bike performance, and likely not a great one on the sort of fast conditions no stopping ride like the example here.
You do need to ensure youāre comparing the same thing though, the stops and starts of junctions and āgetting out of townā, or small rises, or silly winds, or very rough surfaces, or cold weather all change the conditions.
But took at 100mile TTās, almost no-one can manage 300w for those and loads of people manage 4 hours, but youād need 300w on the above info, SteveI (formerly of this forum) did 47kph 100 mile TT off of something like 220w if I remember rightly, some traffic helping there of course - which is another factor to the conditions.
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Yeah agree with the guys that know about this stuff.
For reference I did 37kph for about 220w (for 80km)at Cotswolds last year on a road bike, clip ons, standard wheels, GP5000s with latex tubes, old slightly baggy tri suit and my kask lid. Pan flat course, but not particularly nice surface.
Something is amiss.
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Really?
Apart from two places, I thought it was decent
Well itās better than here. But itās not that nice, flat, dark tarmac.
You did it like 200 years ago though 
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I donāt think I have ever seen more than 35kmh av on a ride, but am hoping that this is something to do with the roads I ride on rather than just having a pathetic engine. They all go up, down, up, down, up etc etc. Not massive climbs or anything, but if you ever find a stretch of flat ground someone has hedged it off and grazed a cow on it.
Occasionally a 8th or 9th 
will pop up on Strava so at least not that many more people are going faster on these roads
Mind you the bicycle only reached Dorset in the 1990s, before that people were fully reliant on Steam tractors and horse drawn carts for transport.
Also humidity- wow yeah, that can be a real factor on tropical places, I can run in dry heat but not wet heat, literally have to walk
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Youāll be at least 37 Fruity.
Big boy shit from Mantle last year. @chickenboy he did 40.4kph for 255w AP 265 NP according to Strava. 
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@Poet suggested finding a route with roundabouts. That got me thinking, have I ever seen a roundabout in Dorset? Then remembered, yes thereās one on the A35 at Bere Regis but thatās almost 30 miles away. Maybe could do an out and backā¦
āHighway of the caravansā
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Iāve done 4 100TTs below 4:00, with power in the 205-215 range at 72kg.
Conditions average I would say (the only real āfloatā I had I did 4:02, but discovered chronic brake rub after while everyone else was celebrating PBs 
).
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I got an avg moving speed of 39.6kph for 222W AP 241W NP at London Tri last year which is pretty rocky at times but basically a flat route.
I think I have the basics right but definitely nothing special in my kit or position. Race day pics show me sitting up cornering through surface water so conditions werenāt great.
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Yeah, itās rough, not smooth A-Road stuff, B-Road for sure, although itās not a really grippy surface, itās just a bit bumpy to be fast.
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Rough typical differences in the 4 places I ride.
When I ride in East Devon 26kph
When I ride in Surrey 29kph
When I ride North of Swindon 32kph
When I ride in Ontario 35kph
Thatās probably the sort of order of things, and Dorset will be similar to east devon - and yes itās the continuous up and down small hills that harm, Surrey routes were similar in the actual real hills you get, if anything they tended to be steeper, but in between the hills it tended to be much flatter so you keep rolling.
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Iāll come in here. I did a 50tt last year, averaging 38kmh with an average of 197w. I went to check Strava but it has a random number generator showing 250w which is clearly nonsense. Fast course, hopefully going back in 2 weeks to try again.
That was with a relatively bad position, deep wheels but no disc. Since then Iāve had a bike fit with a TT guy, got a skinsuit rather than a trisuit, so hopefully faster.
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Cyclotour de Lac Leman 176km 4h12m. That was fast, perfect conditions today
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YeH - thatās bloody impressive.
Nice work 
Yeah that was my 70.3 race recently. Fairly flat course, light wind, VI 1.01, raced complete solo.
Some position changes since seem to have helped, plus that race was hampered by saddle slipping jumping on in T1.
Borrowing an old set of zipps for race day too for some help.
Never ran tubular, as usual in tri my biggest wish is just praying to get to T2 safely without a problem, least then itās back in my hands.
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16 days to go.
Good benchmark session last weekend after an easier 4-5 days (although on nights)
- 4.5hr TT bike as 4x30min IM power plus a final 30min at 70.3. Slower course than Cairns with traffic stops etc and managed 34.4kph.
Straight into 90 minute progression run. Started steady, built up to ironman pace, and progressed beyond for the last 10 minutes. Included 30s walk every 10 minutes, and averaged 4:28 for the 20km Inc the initial warm up and cool down.
Race kit and practice of race fuelling throughout.
- 100g carbs an hour on bike, 60g/hr during run
- 3g sodium
- never felt remotely sick etc
- 3L drank during bike, will need to drink more in Cairns with heat.
- 1L drank during run. Including starting with bottle from T2 with 150mg caffeine + electrolytes.
- one toilet stop during run.
Similar but easier session yesterday, 4.5hr bike with 2x10 hard and 2x20 IM.
Few hours recovery before 75min run with 4x10 at IM effort - running 4:15 pace (not including walk breaks).
Scared that 4:20/ks seems way too quick in my head, but legs say it feels OK. And Iād be very happy with 4:30 pace for a 3:10 so got so wiggle room. Longest run of the year planned for this weekend at 2hrs.
Compared to Bolton 2019:
Swimming better than when did 49.
Running better than when did 3:19. But no deep run volume or long runs for reassurance how it will go from 25-40km.
Biking better, course completely different but will be infinitely (well, 60-90mins) faster.
Nearly go time.
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Looked like a good session that yesterday 
Any thoughts on the recovery between the bike and
Run? Why not just a straight brick?
Nutrition plan looks solid there, too.
What are you having, brandwise to get up that carb content?
Take a look at the caffeine VS toilet breaks
I adore caffeine and itās pain blocking properties, so completely ignore itās bowel movement inducing properties
Also, I had no idea Cairns was so small!!!
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