The Ironman in 2019 thread

I got a clear steer from TR eventually last summer that I should now be testing in the aero position but I’m still not quite convinced. Not sure what’s different this year, perhaps it’s just more training over autumn/winter, but I’m definitely feeling weakness when in aero.

That said, I don’t know what I’ll do with the results. I guess I just want to see how big the difference is. It’s been a while since I analysed my fit, so I may rework that.

I’m still alternating aero/upright in the training sessions for the endurance rides. Interval sessions I do in aero until/unless I can’t then I’ll sit up and easily finish the session.

10k, 40 and 5

Fair enough. It might be an interesting comparison to make.

I guess I come from the point of view that I find it really difficult to ride aero indoors but have no issues outside in that position. It takes a couple of early season TT’s to get back in the groove of riding aero and after that alternate between racing aero and training upright indoors.

Pretty consistently my indoor upright threshold is around 10W higher than I can ride aero outside and would base ideas of race numbers on TT races rather than indoor testing.

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Obviously to a degree it depends on how long you anticipate whole race taking but for standard distance I’d be aiming for around 45s-1m slower than 10k pace for the first run, trying to hit 90% threshold on the bike and holding on the the best pace you can for the last run.

Riding after the first run in a duathlon though I find much harder than after a swim.

I can’t believe I forgot about this thread!!

So much to catch up on…


I did this experiment back in Oct, although I left a few days between both tests. I personally wouldn’t do them on the same day as you’d want to be equally rested for both tests in order to compare them. I found my aero FTP was about 5% lower.

If you’re interested, this is a clip from the AACC podcast where they discuss this stuff:

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Well disappointing so far…I wasn’t expecting much given the illness etc in Nov/Dec but it’s been pretty hard work since Boxing Day.

FTP dropped 1pt! :face_with_symbols_over_mouth::laughing:

On the plus side that’s well within any margin for error of any PM/trainer. It might have gone up :stuck_out_tongue_winking_eye:

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Same here. My FTP went up by 3 Watts after 8 weeks of low volume Base.
I comfort myself with the hope that my FTP is the same but my Endurance hopefully went up…


Ramp #2 (upright) …+12W. :grinning:

I’m now frantically trying to find my notes/posts that remind me if I was upright in October at my last test… :rofl:


Hi All,

So after picking up the tri bug last year and completing 3 70.3’s in 2018 I’ve decided to go ahead and sign up for my 1st Ironman in Zurich - from having quick look through this thread it looks like there’s already a few experts on this race

I had planned on doing the mid volume full distance base/build/spesh plan however due to a combination of Christmas, unexpected work travel and illness i’m already 3 weeks in the hole with 25 weeks to go and the full plan taking 28

What would you good folks recommend? start the full plan and cut the base phase by 3 weeks or some other combination of sweet spot base + full plan build/spesh?

This’ll be my first time following any sort of structured plan so I’m kinda clueless at the moment

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IMO. Cut the specialty 3 weeks short. Base and build are most important, usually.

3 weeks out of 28 weeks is no big deal

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Welcome! A popular race it seems :grinning:

+1 to @AujujuSauce

Although my first thought is still to count back from your race date and start in the recovery week 4 if your three weeks have been solid (but unstructured) training?

Even the first week of FD mid vol Base is pretty tough going, so if you’ve been off your feet for three or more weeks you might want to break yourself in gently, which is what I did back in October.

Okay last roll of the dice!

Ramp #3 (aero) +4W from the October test. :trophy:

Forget margins of error, that’s a clear win @JulianM :wink:

Joking aside, I’m pretty sure I was upright back in October. I’d been off the bike for three weeks after a miserable race.

I can see now why people talk about maintaining two FTPs. The upright score (260W) shows my progress since I started on TR. The aero score (252W), the one I should use for TR.

Still it’s only 8W difference, and getting them close is the main thing, so I’ll go with the ego and see how the rest of the week goes. :biking_man:t2:‍♂

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That’s real close to how I tested back in Oct. I’ve wanted to get more comfortable in aero, so just use my aero FTP all the time now. There was only 12W difference between my upright and aero tests, but it’s made a massive difference to how much time I can spend on the aero bars. If I was to do any workouts upright in the future I’d just bump up the intensity by 5%.

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Wait, did you do 3 ramp tests today then?!

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It’s the new TR approved protocol for Ironman triathletes :innocent:

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I’m signed up for Eagleman 70.3, and Lake Placid 70.3, with a few sprints and Olympics as well.

I’m still relatively new to triathlons - I did one half last year, and ended the year with a full.

Looking back, I shouldn’t have rushed into the Full, and I should of waited an another year or two after getting a little more experience (this was just my personal experience).

Biking is a weak spot for me - I’m using the Half Distance Mid Volume plan, and really focusing on my biking this off season.



Hah! It’s not off season if you’re in HD MV! :grinning: