Hello 5-star-studded seasoned cycling speakers (and fellow forum fans),
In this podcast (#254), Chad mentions a study which found that triathletes were able to run better if they maintained steady power on the bike. I’m doing a sprint tri again this year where the bike leg has 5 laps of a 4 km loop with a 6% climb each lap which lasts about 35 sec. for me (of a 7 min 20 sec loop). When I ran it through Best Bike Split (BBS) last year with an FTP of 217, it suggested an avg power of 191 W (0.88 IF) but going up to 240 W for this short hill.
Here are my questions:
- Given the study, is this too big a jump in wattage (up to 110% FTP for 35 sec.)?
- If so, what would be a better target power to use as a ceiling to not penalize the run?
- Should I instead build this into my training or even export this BBS recommendation as a workout or periodic test?
- If it’s better to ride these at higher wattage, are the VO2 workouts already in the sprint plan enough to cover the punchiness required for these occasional bursts or should other workouts be swapped in for this type of course? If workouts are to be swapped in, what are some good examples?