Episode Details

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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