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extended climbing power at IM

Posted By: KP
Date: Wednesday, 23 July 2008, at 5:48 p.m.

This week I have been riding in a specific way to confirm current ideas about long course fitness on the bike and my power on the flats. I'm getting a bump in fitness as well. I also reviewed some of my thoughts about 30-60min tests for FTP and how they might be used to support locating race type efforts. I added that longer efforts ought to be confirmed on longer rides (either after 4k swims + ride + run // or successive steady long rides at near IM power. We (readers) have had some other very experienced athletes/coaches share their own views on locating and executing Ironman efforts on the bike.

Today, I set out to get in significant mod-hard efforts on the bike; work that could be considered similar to extended climbing efforts at Ironman. While at it, I sought to confirm my correct climbing power. Experience tells me that for most athletes generating x-watts on the flats while remaining aero extracts a greater cost than when generating the same watts sitting up and climbing. For such an athlete, if we use the same % FTP paradigm for flats and climbs we may be targeting wattage that is less/more than what we should be using.

I approached my ride like this:

Warm up to the Scripps Poway Parkway to 67 climb (an approx 30min climb that stair steps at 6-7%). Repeat four times at 30 minutes using 80-86% FTP (soft pedal back to start). Temps were about 90 degress in dead calm. Missed the 4th interval after two flats and a broken spoke.

Very nice ride in the sun!

coach KP

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