that was just the default setting, tweaking stuff made it faster or slower
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Exactly. But I’d like to see him swim in Perranporth! 
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It’s too variable per athlete, course and equipment to say, imo - I know my numbers but don’t think they extrapolate well to others.
On a 90km +750m course I get 2h36 and 2h37 from 202-203W (virtual) - and I get good correlation from virtual to real courses; IM Barcelona and IM Frankfurt were within minutes of predicted. Holding another 10W doesn’t sound hard…except that it does 
183W NP at Barca (+1000m, hot, windy, AP166) got me 5h29 but at Frankfurt only 6h10 (+1400m AP173). Still think my tyres were soft at Frankfurt even with the mechanics dismissal.
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Tt bike well fitted but not Dan Bingham
70 ish kg
Flat. Weight doesn’t really matter until you start shifting it uphill.
Lots of practice holding position
The amount of people who set FTP scores “ sat up” then can’t work out shy they can’t hold that IF figure in a race in a tt position? Why?
I’d go with that,
I did a 2:33 at Deva 70.3 I could have done it again BUT the run would have been pants I’m guessing?!
Allegedly some top age groupers near me, have
Quite “ modest “ power figures but they look like pros on the road
Everything is optimised …as they say.
I totally agree with the indoor biking thing
My bike handling paticulary descending is crap, all my best results have come on non technical flat boring courses, but I can hold a tt position for a long time as that’s what I practice.
Course selection and run speed will play a big part here, even if you get a PB but don’t get five hours it will be worth it
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So, either Cotswold race next year then yeah?
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It’s a pipe dream. I work on my run but most folk are running 1h30 something half marathons to break 5. That’s like a 25% performance gain on the run leg - I can’t count on that, and I can’t count on weight loss happening at all otherwise it would’ve happened before.
I saw gains down to 1:30/100 on the swim so I think it’s possible to gain there. I haven’t focussed on the bike for years, so I’m thinking there’s something there. Putting all my eggs into the run, which I’ve tried many times, is a sure fire way to quit sport all together.
After my current focus on the long run, I’m planning to focus on swim, then bike, then run - see how that comes together for a virtual olympic distance then could have several months to a virtual half distance in sept/oct.
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That’s nearly bang on for me round here 
197W on the TT bike is 32kmh.
227W is 36kmh.
267W is 40kmh.
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.TCR is easy, just keep riding and eating, job done. Maybe have some sleep too.
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I’ve said it before to you regarding running. I don’t think you focus anywhere near enough on easy/zone2 running. I don’t know what your max is but if your hitting 150+ HR your going waaayyy to fast. Maybe go spend £200 on getting your HR training zones dialed and VO2 max tested properly.
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Exactly.
It’s riding a bike.
Hardest thing about TCR would be time off work and family commitments.
The actual riding?
Piece of pie 
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Check out my low HR running experiment thread. It was a disaster. Iirc 150-155 is top of Z2 for me. I could strap on magic shoes for ten beats less if the HR is the important factor.
Better off cycling for lower HR exercise imo.
Running HR is not going to scale like average athletes when you’ve got a 20kg natural thermal suit on.
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But that shows that you are running to pace, not HR 
Running at 138bpm doesn’t matter what shoes you have on. Your watch vibrates your arm off when your heart beats faster than that. You then slow down. Heart rate comes down, lovely jubbly.
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I tried low HR running a couple of years ago when I was first getting back to running after a couple of years off, my 140bpm limit soon had me “running” at 7min/km.
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I’m skeptical 155 is top of zone2 for you. Whats your max HR and how old are you? I wouldn’t even put mine up there and my max is 195 ish. Also only use a chest strap when running to HR. Wrist is no good.
Your missing the point. Low HR running is to help improve your aerobic running efficiency. Cycling isn’t going to help that much.
I don’t understand your comment about scaling?
As @Poet says. If your tired or ill then your pace could be loads slower vs HR. And yes HR is the important factor.
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How long did you you try it for?
Hi Sowler, I don’t want to be dismissive but I’ve been down that route so I’m not really interested in repeating it.
Conclusions are at the end of the thread.
I’m moving into a swim focus block, then cycling, then running. If I’m healthier and lighter by the time the running block comes then all well and good. Usual cycle has me a few kilos lighter in apr/may.
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For about 1 run Now a couple of years later when I do get out a run it will generally be Z2, but its a pace that can be considered running.
I was trying to back up the point that Joe was running too fast. However, the reality of it is for many of us that if you really have to run that slowly, your almost in that weird middle ground between jogging and walking it’s difficult to replicate you actual running form. And yes, many of us, won’t stick with it.
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Fair. My comment still stands. If you think 155 is zone2 maybe thats where you went wrong. Unless your max is near 190? Getting an analysis via VO2 max testing might help. Running slow is difficult. @BadAsh back this up!
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155 seems high to be Z2 for me.
The old maff equation is a reasonable starting place?
60RHR, max of 195.
Karvonen gives an upper bound of 155 for Z2
Mind you, if your RHR is 60, you’d probably be better of just doing some exercise instead of “training”
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