Racing with powervs1

Coach Al Lyman, CSCS, FMS, HKC
© PURSUIT ATHLETIC PERFORMANCE© PURSUIT ATHLETIC PERFORMANCE
TEAM Pursuit Athletic Performance
Racing with Power
May 28, 2013

Introduction: Quotes and Questions?
Why Race With Power?
FTP Testing: More on The Topic
Having a Pre-Race Plan
Variability Index (VI) - Flattening The Course
A Quick Note About Heart Rate
Race Day Execution
Questions?
Our Goals For This Evening:

Are you selling yourself short over the long term?
“Many people overestimate what they’re capable of
achieving in the near term (e.g. at their next race), yet
they’re constantly underestimating what they’re capable of
achieving in the sport long term….”
– Chris Whyte

“Great racing is all about making smart choices in
the moment. Its great decision making.”
Do you know how you will react when
something goes wrong?

“The ultimate purpose of all of the tools that you have at
your disposal such as heart rate, power, speed, or pace, is
to help you become keenly aware of YOU…
…your own body and how IT reacts to stress, how it feels
at various effort levels….”
Are you connecting the “dots” and correlating
RPE and all of the other information you’re
receiving from the “gadgets”?

It is ALL ABOUT THE RUN!

 Pacing the bike
 Its objective
 Its real time
 It keeps you from being overzealous early
 Helps you manage hills and wind better
 Helps you absorb and handle nutrition better
 Running off the bike better and faster
 Reduced variability of your ride
 Opportunity for a better, faster overall finish!
“Once you’re walking the run (or doing the survival
shuffle), that awesome bike split won’t look so impressive!”
Why Race With Power?

FTP Testing: 20min, 30min, 60min, ?
Choose an appropriate duration that reflects your background,
strengths/weaknesses, and your goal event.
What is your endurance background? Short or long?
Strengths and weaknesses? Short or long?
Your RUNNING ability, NOT your riding ability, is the
determinant for your optimal goal power / IF and TSS
FTP Testing: More On The Topic
“A 20minute FTP test doesn’t always correlate well to a 6-7 hour
steady-state ride, especially in challenging conditions.”

Written document:
First version: 6 to 8 weeks out from key race. Refine it as
you get closer to race day
What should it include?
Targets specific intensity for the bike (IF; TSS)
IM/Half IM: Test FTP > Approximate Bike Split > Goal TSS >
*Assess Run Ability = Goal IF
Daily Tasks; Nutrition Plan at 1 week out, 3-2-1 day prior
to race day, day of race; Equipment; Mental Preparation
Never base pacing decisions on things you cannot control
Having a Pre-Race Plan
Write Down What You Want To Accomplish,
and How You Will Accomplish It

1. Test for FTP, using the most appropriate and practical testing protocol
2. Guesstimate, based upon your experience, practice rides, training over
the recent past, and your knowledge of the course, WHAT your
approximate bike split will be. Be conservative.
3. Assess your own running ability.
4. Using the above information to find the most appropriate goal TSS for
you.
5. Follow upward in the chart from that TSS to find your optimal goal
Intensity Factor (IF).
6. Plug your goal IF, FTP, and goal TSS into the “Race Goal Watts
Calculator.” See your goal watts, and power caps for short and long
hills.
7. Get out there during your “race specific” training rides and see how this
feels, making the connection intuitively with all of the available tools at
your disposal.
Ironman /Half Ironman Distance –
The steps you need to take using the TSS Table

TSS Chart - Ironman
The Relationship of Bike Intensity (IF) and Bike Time in an Ironman (expressed as TSS)
Intensity Factor (NP / FTP)
67% 68% 69% 70% 71% 72% 73% 74% 75% 76% 77% 78% 79% 80%
Bike
Split
6:30 292 301 309 319 328 337 346
6:20 284 293 302 310 319 328 338 347
6:10 277 285 294 302 311 320 329 338 347
6:00 269 277 286 294 302 311 320 329 338 347
5:50 262 270 278 286 294 302 311 319 328 337 346
5:40 254 262 270 278 286 294 302 310 319 327 336 345
5:30 247 254 262 270 277 285 293 301 309 318 326 335 343 352
5:20 239 247 254 262 269 276 284 293 300 308 316 324 333 341
5:10 232 239 246 254 262 268 275 283 291 298 306 314 322 331
5:00 231 238 245 252 259 266 274 281 289 296 304 312 320
Copyright 2008 Rick Ashburn
Left a little on the table
Safe zone for unsure runners and novices
Good range for most age-group athletes with good preparation
For proven, strong ironman runners
only
Run a few miles and then walk it in
You are likely blown - try again next
year

TSS Chart – Half Ironman
The Relationship of Bike Intensity (IF) and Bike Time in a Half Ironman (expressed as TSS)
Intensity Factor (NP / FTP)
75% 76% 77% 78% 79% 80% 81% 82% 83% 84% 85% 86% 87% 88%
Bike
Split
3:30 197 202 208 213 218 224 230
3:20 188 193 198 203 208 213 219 224
3:13 181 186 191 196 201 206 211 216 222
3:06 174 179 184 189 193 198 203 208 214 219
2:59 168 172 177 182 186 191 196 201 206 211 216
2:52 161 168 170 174 179 183 188 193 197 202 207 212
2:45 155 159 163 167 172 176 180 185 189 194 199 203 208 213
2:38 148 152 156 160 164 169 173 177 181 186 190 195 199 204
2:31 142 145 149 153 157 161 165 169 173 178 182 186 190 195
2:24 139 142 146 150 154 157 161 165 169 173 178 182 186
2:17 135 139 143 146 150 154 157 161 165 169 173 177
2:10 132 135 139 142 146 149 153 157 160 164 168
2:03 128 131 135 138 141 145 148 152 155 159
Copyright 2008, Rick Ashburn
Left a little on the table
Safe zone for unsure runners and novices
Good range for most age group athletes with good preparation
For proven, strong half ironman runners only
Run a few miles then walk it in
You are likely blown - try again next year

 REPEAT after me:
 Do not hammer the hills – do not hammer the hills
 Do not hammer the hills…
 Pay attention to power caps
 Make shifts as smoothly as possible, e.g. as smooth
as silk
 Make transitions in and out of turns and technical
portions of the course, as smoothly as possible
 Don’t coast on the flats or the downs (unless you are
at 30+mph)
 Make smart tactical moves (draft zones, passing)
 FLATTEN THE COURSE. (review next slide?)
Variability Index (VI)
Its about how SMOOTH you ride that matters the most!

 Variable courses, by nature, encourage a variable
approach to riding (pushing harder on the ups, relaxing
and coasting on the flats and downs)
Could you ride faster if you held BACK on the up-hills but
pushed HARDER on the flats and down-hills? 
 Ride faster in those valleys and carry more speed into
the next hill, which in turn means you’re riding faster
through the entire section
Even, smooth, application of force on the pedal
Review: Flattening The Course

Heart rate can be a valuable tool, if you understand its
limitations and potential tendencies
 Higher than normal heart rate can be indicative of
cardiovascular stress
 Dehydration, GI issues, energy depletion
 Higher than normal heart rate can lead to GI distress
 Adrenaline, race day excitement can lead to higher
than normal heart rates
 Cardiac drift means heart rate can steadily rise over the
course of a few hours of aerobic exercise
What about Heart Rate?

 Write a detailed race plan that reflects and combines the
information/data you’ve gleaned from your longest training
rides, an honest assessment of your own abilities and
experience, and focused daily practice
 Be patient, willing to hold back early in order to finish
stronger and faster
 Patience is one very underrated aspect of mental
toughness and a champion’s mentality. Do you have
what it takes?
 Have a good understanding, and have practiced, all power
targets for each portion of the bike leg
 At all times, stay positive, stay in the moment and be task
oriented - an unemotional decision making machine!
Race Day Execution
Only when you execute the plan, will results follow as you hope…

Racing with powervs1

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