Wouldn’t it be nice if your coach could ride your Ironman with you and guide your pace all day? Well, in effect, they can. Perfect Ironman pacing is available with the latest power meters and software. Take your coach with you on race day through power meter pacing!Once you have us install a new power meter, what do you do with it? And what do you need to know to use it to your advantage on race day?
Up to this point, the average power and normalized power (167w and 253w respectively) were relatively low. As a percentage of FTP, the normalized power is under 80% for this athlete, meaning a well trained cat 1 road racer such as this generally still has plenty left in the tank for the rest of the race.
Below are some of the keys to understanding how to use your power meter and Training Stress Score to optimize your performance: What is Training Stress Score (TSS)?Before we start, it is important to note that“TSS”, “NP” and “IF” are trademarks of. However, the terms are as widely used as power meters themselves.So, what exactly is Training Stress Score? TSS uses power data to determine how much stress is put on the body during a ride. There are no shortcuts in Ironman training, but there is a proven race day pacing metric that will lead you to your best Ironman bike and run (assuming the work is put in). That pacing metric is a target of 280 TSS for the 112-mile bike leg on race day.Understanding how to use a 280 TSS on race day could prove as important as the hundreds of hours of training you put in. How do you use TTS to your advantage? All you need is a power meter and and an appropriate understanding of the common power metrics that go into it.
How is Training Stress Score (TSS) Calculated?TSS is calculated using Normalized Power (NP), Intensity Factor (IF), and ride duration/time. The formula is TSS = (IF²)x(100)x(ride time). While knowing the formula isn’t required on race day, using the correct inputs is.Now to explore the variables that make up TSS in more detail. Intensity Factor (IF)Divide your Normalized Power (NP) of a ride by your FTP and voila, you have your IF (Intensity Factor) for that ride. For example, a rider with an FTP of 200 watts and who rides at a normalized power of 150 watts has an IF of 0.75 for that ride.
The ride was done at 75% of threshold power. Why Use Normalized Power (NP) Instead of Average Power?Normalized Power (NP) can be confusing and I don’t want to get off in the weeds with it.On a basic level, you can think of NP as an Average Power number that takes the metabolic costs of changing riding conditions into account more. It is the physiological equivalent power had you ridden an entire ride at a constant power. Even though you ride at varying power levels through a ride, Normalized Power “flattens” that variability out and accounts for more factors than Average Power on its own.We could discuss Normalized Power for an entire article (or book), but not right now. The bottom line is, “Make sure you have a Normalized Power field on your computer for both training and race day and that you’re very familiar with it.” Functional Threshold Power (FTP)FTP is your maximum sustainable 60-minute power. You’ll be riding your Ironman bike at just a 60-70% fraction of this power, but it’s very important to nail down what this number is for you. Estimating Ironman Bike TimeOnce you have established your TSS, the challenge for many coaches and athletes is using it as an IM pace guide.
You need to approximate how long the rider will be on the bike course. Approximating this within 30 minutes will do fine for starters, but the tighter the estimate the better. Course modeling software like BestBikeSplit.com can nail this down very closely as long as the inputs are correct. Experienced coaches and triathletes who know the course can help too.The beauty of a TSS target is that it can allow for pace to be adjusted on the fly come race day. This keeps unknowns, like weather, from throwing you off your plan and capabilities.On race day, target finishing the bike at 280 TSS.
Make sure you have an accurate FTP value stored in your bike computer and, in addition to your preferred fields, I recommend having fields for power, NP, and TSS on your display. Establishing Target Power from TSS for Power Meter PacingWe began with the end in mind with 280 TSS. We still need a race day power target pace though. To establish the race day power meter pace to abide by, we use the same formula we used for TSS.Once the ride time is estimated, we solve for “IF” (Intensity Factor) and then power. As an example, we’ll use our rider with a 200-watt FTP who projects to be on the bike course for six hours.280 = (IF²).
100. (6 hours).IF² = (280/6)/100.IF²=0.4666.IF = 0.68.68% of a FTP of 200 watts is 136 watts.This rider will target 136 watts for a flat IM bike ride. This is the number if you’re racing IM Maryland.
However, for many, a variable power plan for hilly courses is required. Establishing a Power Meter Pace Target for Hilly Ironman Courses, or other modeling software, can give you exact values on every segment of the ride. However, for the “cheatsheet” version, you can cap power at 10% over target on hills and 10% under on descents then coast when you spin out. Most find power naturally drifts up on climbs and down on descents so just some simple monitoring outside of your power target is all that’s needed.Using our rider above as example, they would target 136 watts on flat sections of the ride.
For climbs this rider will allow power to raise up to 150 watts (10% higher). False flats or minor uphills target 140-145 watts. On downhills this rider will allow power to drop down to 120 (10% lower) watts and eventually coast once your cadence spins out.
A guide for this rider on a hilly course thus looks like the following:Flats: 136 wattsMinor climbs: 140-145 wattsMajor climbs: 150 wattsDescents: 120 wattsThis rider will modulate efforts between these targets throughout the day while keeping cadence in range. There may be hills where it’s not possible to keep power low enough or cadence high enough, and that’s fine. This is an area where it’s very important to explore all gearing options ahead of race day and once best gearing is chosen do your best on the steep climbs to keep power under control then continue on plan. If you would like help with gearing on your bike,. Putting Power Meter Pacing All TogetherWe only estimate bike time for race day because a wide range of race day conditions can change it. I recommend sticking to your plan for the first 28 miles, and check your TSS value.
For most riders, if your TSS is around 70, then stick to the plan. If it’s over 70 you are going a little bit too hard and/or the bike will be take longer than projected. If it is over 70 you need to back off; target 5 watts less for the rest of the ride. If TSS is below 70, you are going faster than anticipated and you can calmly lift the target power that same percentage.
At the 56-miles check again. TSS should be 140. If not, adjust your power targets as needed.Start ramping up training today with a power meter. Getting a power meter and understanding how to use it is your guide to optimizing your Ironman performance on both the bike and the run next season!
Where Do I Get a Power Meter?While there are many places to buy a power meter, Fit Werx has been selling power meters since 2001. We are one of the most experienced shops in the country when it comes to installing power and helping riders and triathletes understand how to start using it effectively. To discuss how a power meter on your bike can help you reach your potential and what brand/model makes the most sense for you and your bike.
![Normalized Power Ftp Normalized Power Ftp](http://bonkwerx.com/wp-content/uploads/2019/03/Screen-Shot-2019-03-09-at-7.46.54-PM.png)
AboutDean combines his mechanical engineering background with real world testing, training, and competition in cycling and triathlon. Dean’s comprehensive approach to rider positioning and product selection has benefited countless road cyclists and triathletes at all levels. Regarded as a leading industry authority in aerodynamics and bike positioning, he spends hundreds of hours each year field testing and analyzing the aerodynamic and mechanical properties of body positions and cycling equipment.Find out more about Dean. Fitwerx has changed my life. It’s almost my second home and Ian, Bruce and Jim near family (I bet they hope I don’t move in!). About 10 years ago, they built and fitted me for a Serotta Ottrott which I still love- recently they updated that bike by adding SRAM etap shifters, and new wheels/tires/pedals/crank – now that bike totally rocks!
16.5 pounds or so of awesome.But the REAL deal was my new bike, a custom all Ti Moots Disc Routt RSL with Di2 shifting, custom anodization (see blog and flickr for pics!) and a hand painted fork by black magic. Okay, yes, I overspent but I am still WOWED by how much more comfortable this bike is than my Serotta – and even though it’s a pound or so heavier, it’s FASTER and more responsive –not sure how but it just is. Gravel builds are PERFECT for someone like me who wants to road bike and be comfortable and have the option of doing some gravel/dirt or run different wheels.I broke my collarbone this past winter in Cuba on a bike trip (hit the wheel of the bike in front of me and crashed) so I am very gun-shy about falling.
The most important thing to me is being comfortable and being steady. This Moots is incredible – I literally barrel down this big hill by my house in Vermont at 40-42 mph – on my Serotta, it felt unstable/twitchy at high speeds. This bike just sails with no problem. It’s a gravel build which makes me a tad more upright and makes the fit super comfortable.
I used to get neck and shoulder aches but NO MORE – I could live in my saddle (a Terry – awesome by the way). I love my 28mm wheels – though I’m not a fan of off-road, I’ve taken a few gravel shortcuts and felt confident I was not going to wipe out. And they have not slowed me down AND they are super comfortable going over road obstacles. I also love the Garmin Edge and power pedals – I never paid attention to power but it’s super interesting and helpful to track HOW you ride even if you are just a “joy” rider like me. I still enjoy stats and seeing my normalized power.In short, this bike just blows me away. Ian, Jim and Bruce went ABOVE AND BEYOND in every possible way. Whether you are a racer aiming to shave your times or just a 50 year old trying to motivate, you owe yourself a fitting and if you are lucky, a new bike.
This is my 3 or 4th fitting and 2nd custom build and I say with confidence there is not a better bike fitter/store in the U.S. Run, don’t walk. After 10 weeks between expert fitting to delivery of my new Moots Vamoots RSL custom bike from Fit Werx in Waitsfield VT, I can’t imagine being any happier with the final results. In a word“Wow”!!! Not quite a month later and 600 miles on my new Moots, I’m still smiling at the end of each ride and can’t wait for next opportunity to get out on the bike! The combination of arguably the best Ti bike money can buy coupled with an expert and custom fit tailored to my body’s many imperfections, I’m now riding longer, faster and most importantly, in greater comfort.
While it’s difficult to tell which aspect is providing me the greater benefit.the new fit or the quality of the bike itselfhere’s a few of my early observations:Compared to my old Serotta Legend Ti, the new Moots Vamoots RSL is shorter in the cockpit (seat to handlebars) by 3cm. These changes were the result of an extensive 4-hour fitting with Ian Buchanan, the owner of the Fit Werx bike shop in Waitsfield, VT. Using an array of equipment and flexibility assessment techniques.Ian videoed my riding position on a computerized fit bike and adjusted the dimensions of the cockpit, seat and handlebar height and cleat positions to establish the sweet spots for all body contact points. Despite my own best attempts to adjust what I thought “felt right” over a lifetime of cycling, I wasn’t even close.Body Position: Upon sitting on the bike for the first time, I was amazed how my hands fell perfectly in place on the brake hoods with an appropriate bend in the elbows. After a few minutes on the road, my arms, shoulders and back felt incredibly comfortable. I’ve been cycling (mostly road and gravel bikes) fairly competitively for 40+ years and for the first time wondered, should I be feeling this comfortable on a bike?
Now after 600 miles in the first month on the new Moots, I have experienced absolutely no shoulder painnada.and no middle back pain either! I can’t remember when in the past 10+ years when I wasn’t suffering from almost an unbearable level of pain in my left shoulder after an hour on the bike. While at first I did have some concern that the shorter reach and greater upright position would be sacrificing to a more aerodynamic position, my overall level of comfort has vastly improved which leaves me feeling less fatigued with more energy and looking forward to my next ride! My power numbers have also improvedrelatively higher average and normalized power and FTP for this time of year as well as many new PR’s on Strava segments. Most noticeably though.I can’t get over the immediate reduction in discomfort and overall fatigue especially on longer rides!.Custom Footbeds: The new footbeds have made a huge improvement to my overall comfort as well as power output on the bike since I started using them a few months ago. With my feet square and supported in the right places, I’ve had no pain on the outsides of my feet during and after my rides.And what about the bike?: The combination of the ti frame and carbon stem and seat post seems to be a winner.
While the Moots felt very stiff and responsive, I barely felt the bumps in road nor the harshness of the zipp 202’s that I experienced on the Serotta. While still technically recovering from meniscus surgery that I had in February, I was surprised to see that my power numbers were as high as they have been so early in the recovery. Again, higher FTP with and overall power output with lower perceived effort.While I was struggling to get outside during an extended winter and knee surgery, I’m confident that my new Moots and perfect fit will provide what I need to get back into my routine. I can’t thank the Fit Werx team enough, Ian, Bruce and Jim, for their guidance and expertise in putting me into the right position and the perfect bike. Without a doubtmy most valuable and enjoyable investment. I’ll definitely be back often and will be sure to share my positive experience with anyone who will listen.Thanks again,Andy – Sunderland, VT read more.
I first went to Fit Werx about 16 years ago, I keep going back. After experiencing the best most advanced bike fit I'm aware of for my mountain bike, road bike, time trial UCI, time trial non-UCI, then a special setup for Mount Washington, and a new road bike purchase, all I can say is Fit Werx is great! Ian, Bruce, Jim and every person involved with Fit Werx have left no stone unturned in the effort to make sure my bikes and bike gear will allow me to be the best cyclist I can be. Top notch professionals with a lot of knowledge about everything bike.
Check out Dean Phillips world record from 2017 - Amazing! Improvement at the same power, something to strive for! Awesome bicycle fitting experience!
I recently had a fit done on my tri bike at Fit Werx. I was beyond impressed with Ian's professionalism, attention to detail, thoughtfulness, and wealth of knowledge. I also appreciated the time he spent with me to address every issue I was having and all my questions.
This is my third fit I have had at three different fit companies, and the second time I have been fit to this tri bike, and this was by far the best experience I have had. Would recommend in a heartbeat. I had just purchased a Trek Project One Domane and chose to have an existing bike fit at Fit Werx in Waitsfield. Ian spent several hours with me analyzing my pedaling as well as my body limitations to arrive at a significant change in geometry to my bike, and pointing me to adjustments I could make in my pedaling and posture. And I saw all of this occur in real time on his system.
He then reconfigured my bike to match the geometry set on his system, and I immediately took it up the App Gap which is about 1/2 mile away from their location. Was really quite miraculous the difference. It is something I could instantly feel the results with. I climbed easier and faster.
These were not slight adjustments either, yet nothing was uncomfortable for me. Since then I have beat all kinds of records for myself. I am way ahead of the ball this year. I'm not getting any younger so I attribute it to having a bike that is properly fitted to my particular body. I would say that getting fitted is essential for anyone who is trying to make improvements. Body mechanics and efficiency is what this is all about. Also sold now on my next bike coming out of this shop.
Really really knowledgeable performance oriented bike shop and its a treasure that it is here in Vermont. Really Happy Customer!!
Admittedly, I had a hard time justifying spending money on something that isn't an actual bike part, but after the fact I can honestly say that my bike fit was probably the smartest bike-related purchase I've made. Ian took time to understand my riding tendencies, and we talked at length about sources of discomfort with my existing fit. Ian was able to clearly explain how different muscles interact with each other to produce pain in the areas that I had identified.The fit process itself was surprisingly calculated, involving a number of tools to measure body angles, pedal stroke, saddle pressure, etc. My new fit has alleviated the discomfort I had been coping with for months with my previous setup. Also, I was given a flash drive to take home with my fit numbers and video footage recorded during the fit process.Additionally, Ian suggested some stretches that might help with a nagging injury, and went so far as to research a physical therapist who could provide additional treatment. Pretty incredible service. So yesterday, I had my fitting at FitWerx with Ian.
The rider match fit process took about 2.75 hours long. I have meet Ian before but he introduce himself. As I have meet him, along with Jim, Bruce, and Colby (dog) when I first moved into the area last year. During the fit itself, Ian provided multiple tips and also posture. The videos and details of the fit will make me feel confident about my next bike when I do get it. Afterwards he even adjusted my seat height for my road bike at no charge.
![Garmin normalized power Garmin normalized power](/uploads/1/2/5/4/125412038/851386346.jpg)
Overall a great experience and I will highly recommend doing this for looking at new bikes. I know I will do this again for when I look at TT bikes in a few years (hopefully). The guys at Fit Werx VT are extremely knowledgeable and a pleasure to work with. I stopped by one afternoon to look at mountain bikes and spent over an hour with Ian talking bikes and components. I really learned a lot in that hour as I'm not a racer or triathlete just someone who enjoys riding.
By the time I left the store I had ordered a bike that I knew was right for me. When I picked it up Jim and Bruce were also a great help answering all my questions. After a number of weeks on the new bike, couldn't be happier. BF read more. I'm planning a long-distance bike trip for next year so I gave myself permission to come here and get a real fitting and the right bike for the trip. I didn't realize what a HUGE difference it would make in my biking life.
I've been a recreational biker all my life, but never much of a gearhead. My experience with Ian was life changing. As a 57 year old woman with no bike-nerd cred, I didn't expect to be treated with such care and respect in a bike shop. I felt SEEN and attended to in kind of a profound way, and Ian's time and care has translated into a new bike that I LOVE riding. I can't wait to get on it every day!!! THANK YOU SO MUCH!!!! I was a bit hesitant to do a bike fitting at first-my plan was to stretch my budget for the bike, should I really put money into something that isn't made of carbon??
After my fitting, my absolute, unhesitating, resounding answer is YES! This is a big purchase, and you are most likely planning to be on your bike for hours on end in order to make your body feel healthy and great. I have never been so sure of a large purchase in my life, because in this case, the person who was helping me make the decision not only knows the products (he is like an encyclopedia of bikes, seriously) but also knew my biking, style, and what I was looking for. My bike fits me perfectly. Ian respected my budget and between a bike, shoes, and the fitting, STILL managed to keep everything within my budget (and I was going for somewhat of a 'starter' fancy road bike). This was an amazing experience and my ride feels like butter.
If you are wondering whether it is worth it, it is. You should go.
And then sing it from the rooftops, like I've been doing.