Bike Fit Critique + 2 year plan/goals (TRI)

Equipment
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Long Post Warning!

Hey all! Love the forum/podcast/TrainerRoad in general and I have learned so much! I have learned I love indoor training for many reasons but that is another story for another day.

Here is the story for today, I am an ex-college baseball player turned triathlete and have been doing ~5 sprint or Olympic distance races per year for the last 4 years. I have had a few decent races when I can string 5-6 weeks of consistent training together but that has been difficult as I just graduated from Pharmacy School and also have a 3.5 year old daughter.

Here is the story…

I live in Utah, USA and as some of you may know the Ironman 70.3 World Champs will be held in St. George, Utah in 2021. I know this is a long shot to qualify but that would be amazing to race a world champs in your own backyard!

SO here is the plan…

Continue to build a solid base this year (2019) by racing sprint and oly distance races through September or October following a mid-volume TrainerRoad sprint program. November time I will start a Half Distance training plan with my first race of 2020 being 70.3 Oceanside (wanted to do St. George but they changed it to a full for 2020). The goal for this race is to get a feel for what the distance is like and to test things out. The A race for 2020 will be 70.3 Boulder in August as it will be a qualifier for WC’s in 2021. I want to give myself a few chances at this.

In 2021 I will aim to do St. George 70.3 in May as a potential qualifier and to race to course. If by this time I still haven’t qualified I would then try to find another race to attempt.
I know this is a long shot as a not so fast person (yet) but it is giving me the motivation that I need and have been looking for.

Here is a little about me I am 6’2” tall (~188cm) and currently weigh 200 lbs (91kg) down from 230lbs in January. I intend to be at 185-190lbs by next spring which is realistic. My bike is a 2011 Cannondale slice in size 56cm. Most recent FTP in the aero bars was 220 watts putting me at 2.42 w/kg.

Mostly here for a bit fit critique but figured if I put my goals out there it makes them REAL and will help to hold me accountable as this is a long-term process.

Never been professionally fit, this is what I have come up with over time by observing other threads and trying to mimic good fits.

Bike Fit Video

A new bike will be an option in about 6-12 months but until then this is what I have to work with. Video was taken after doing Baird-1 and at around 90% FTP.

Thanks for persevering through the long post and any input would be appreciated!!

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You have a bit of fore-aft movement on.the saddle that moves up to your shoulders. I wonder if you are not fully settled on your saddle? It might be good to see if you can lock in a bit more.

Otherwise, it looks like a reasonable fit. It seems you have the option to drop the front a bit if needed.

Hip angle, saddle height and arm position look reasonable as well. Assuming you are comfortable, I don’t see any big red flags.

As to power, do you know your FTP in a more upright position? Just wondering about the difference between your aero power.

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I did a ramp test on my road bike, did sweet spot base low volume (on my TT bike but using the road bike ramp test, as getting back into triathlon was a recent decision) then went on a 10 day vacation, ate a like crap, and gained 5 pounds. I then did a week of easy rides when I came home and did a ramp test on the TT bike this time and tested the exact same as the previous test on the roadie (220)

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Ok. At some point, it might be good to get some work or a test in up and aero to see what difference exists. Might set a target to aim for if the difference is really large.

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