I am planning. Honestly, I never really stop planning. It is no secret that my goal is to qualify for Kona. Earning a spot to Kona is dependent on how I place at a race. It isn’t just based off a time, like the Boston Marathon for instance. But that hasn’t stopped me from setting some goal numbers that I think will put me in the best possible position to earn that slot. I am a big believer in stating my goals out loud; it keeps me more accountable. So here are some numbers I am working on.
- FTP (Functional Threshold Power, how strong I am on the bike): 200 watts. Currently at 185 so I am getting close!
- Normalized Power: “An estimate of the power that you could have maintained for the same physiological “cost” if your power had been perfectly constant, such as on an ergometer, instead of variable power output.”- Training Peaks. I want to push 160-170 watts per Ironman ride.
- Weight: 125 pounds. I got down really close to this for Ironman Arizona. This is all about clean smart eating. Currently hovering close to 130.
- 100 yard swim pace: 1:30/100 yard for an easy/moderate effort. Currently swimming happily around 1:37ish/100 yards.
- Marathon Time: 3:40. I have run this before, and as long as this recovery keeps going well, I will run it again (hopefully in May!).
Ironman is such a big race that I have to break it down into manageable chunks or it is just overwhelming. I really hope to put this all together in the next couple years (before I turn 45 would be awesome!).
Hi, just doing the math out of curiosity.
Swim: 1:30/100y = 1h04 swim.
Bike: Using your goal weight and FTP figures in the calc here https://www.gribble.org/cycling/power_v_speed.html gives a speed of 18.42mph for a 6h06m bike.
Total: 10h50, plus transitions. That should just get you into Kona at Arizona if you are in the F45-49 age group or older (http://www.coachcox.co.uk/wp-content/uploads/2016/08/kq2017fsummary.pdf).
I really want to get my bike down to closer 5:45 but I am getting close. Thanks for doing the math. I love that Coach Cox site. I look at it all the time!