IRONMAN Bike Pacing: Power Guidance, Your TSS Budget, Outdoor FTP & Gearing for a Strong Run | Ep 595
Oxygenaddict Triathlon PodcastShow Notes
How hard should you actually ride the IRONMAN bike leg? The answer is more nuanced than simply copying the pros. And getting it wrong often leads to a long walk in the marathon. In this Q&A, Coach Rob Wilby breaks down the numbers behind smart bike pacing so you finish the bike with enough left to run well. In this episode: Why your FTP percentage has to drop the longer you're on the bike (and why backwards-engineering a pro's 82% will blow your race apart) The TSS budget cap that holds true whether you ride 4:30 or 8:00 (plus theequivalent for 70.3). And why it only works if you're properly race-fit Normalised power vs. average power: how spiking out of corners and standing up short hills burns matches you need for the run. Why the first 60-90 minutes on the bike should feel like the easiest of the day Why you MUST do an outdoor FTP test and why it must be done in race position, in race kit, on a flat out-and-back. "My race-sim TSS came back way over 280, should I worry?" How to check your FTP setting and use Best Bike Split to model a realistic, run-friendly pace Gearing for hilly races: why going to a 36-tooth cassette (or even a 1:1 ratio) saves your legs - especially on hilly on courses like Wales. Why all IRONMAN bike courses aren't equal and how to make your long rides mirror your race day terrain, descents and corners included
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