% FTP on the bike leg can depend on your target overall time. As time on the course has an impact on how hard you can push.
A guide I came across…
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You doing those intervals inside or outside? IMO holding TT position indoors is very different to holding for sessions like Elephants +2 outdoors as you need to account for hydration, nutrition, gear shifting, terrain, traffic etc. Im only 10 minths into structure as well but i think if you find yourself doing multiple 7 minute intervals at 108% in a 70.3 (aero or not); your probably not nailing the pacing… 
Temperature forecast continues to drop for my self-organized IM on Saturday. Right now the low for the day is 45 F, high is 66 F. It very well could be below 50 F when I start the swim (water temp should be in the 70s and I’ve got a wetsuit) and low 50s for the first couple hours on the bike. I think it will be worth it to slow down in T1, change into totally dry clothes and some knee/arm warmers. Need to remind myself that I’m not actually “racing” anyone and I don’t need to put up an amazing time just to boost my ego.
This morning was mid 50s and I went for an easy jog and was actually a bit chilly.
On the bright side, doing the run leg in the 60s will feel great!
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Is this an official race or you are doing it for fun?
If its for fun…take all the time you need on the transitions.
It’s just for fun and for personal achievement. I really wanted 2020 to be my first IM and I had 2 races canceled so I’m doing it on my own (with small support crew). The only reason I have to speed through the transitions is for practice and to boost my ego, but I need to remind myself that my time really isn’t important and I should do what I need to ensure I’ll be comfortable and safe on the bike
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I get it. BUT, why put yourself through it?
I mean, do the “race”. Swim/Bike/Run as hard as you can. But if it takes 5-6 minutes to do transitions, who cares. Do it to be comfortable.
Yeah, transition times in self supported arent worth timing. Ive got to drive from the pool, for example.
You dont get significant recovery in ten minutes or half an hour to affect the next leg, and frankly you dont want to draw it out more than you need to.
None looks to set PBs in these things 
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A local race director in the Pittsburgh area (US) is putting on a semi-supported full-distance event (officially a clinic for USAT sanctioning, but really a casual race), open only to local athletes whose Ironmans were cancelled. I’m quite grateful for this! It’s on October 4. Unfortunately, having DESTROYED my ankle (three breaks with plates and 13 screws), I am still not running, so I will be doing it as an aquabike. I plan to start running again a couple of weeks after that, then start it all over again in 2021. We have another kiddo on the way, so I am putting the full Ironman ambition on the shelf for now and deferring to Ohio 70.3 in July. I feel the full distance prep would be too much with a toddler and a newborn coming in May. I’ll get as fit as I can before the birth and then hope to lose as little as possible while being fully present with the family. I doubt Ohio will be my best performance, but I’m happy for the option. I can drive up the day before the race and be home the night of.
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This end of the year isnt looking so bad race wise now 
Gydnia - @TG333
Estonia - did anyone do Talinn half or full?
Virtual Boston - @Joelrivera
Menen Half - @kimi
Self supported marathon - @RyanGutenkunst Sep 20
Self supported IM - @steclark
Outlaw X (70.3) Sep 27, @NickThomas and @Mitch54321
Aquabike - @velopiano Oct 4
IMVR Kona - @JoeX Oct 10
Any more for any more?
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Yep, Im aiming at 0.72 but my query is about a power cap not the average.
(virtual) Kona 70.3 is a hilly course, Ive been hitting over threshold on some of the uphills and still getting a low VI and 0.72IF
For the full Im thinking about holding back a little on the climbs, but its hard when youre heaving 78-79kg uphill.
I’m still holding onto the dream of putting up a miraculous race time and getting noticed on Strava by sponsors
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I deferred IMAZ, and IM 70.3 Indian Wells got canceled, so I’m out of races. To use my long-distance fitness, I’ll run my first marathon ever as a self-supported event on Sunday. That will also be the day before my 40th birthday, so I’ll hit that milestone at least. 
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Haha, my transitions were that long during my IM last year 
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Hi Joe.
The way I look at it is: -
I’m a big lad, with a low(ish) FTP and I race hilly races.
When I climb I go into the red, A long climb is like an under/over session and some can be 30-60mins long. and some steeper sections can be like a high-end VO2max interval.
I accept this and the FTP% for theses climbs are what they are.
However, If I am burning my matches on the climbs, I make sure I don’t burn them elsewhere, I don’t push on the downs and don’t push on all the flats. There are only so many matches in a box
What I do aim to do is keep my NP as close to target as possible.
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Outlaw X (70.3) Sep 27, Myself and also Mitch54321 i think
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Cheers @JoeX
70.3 Gdynia wasn’t bad. A bit slower than I was going for, but still a solid top20 finish in my AG. Not enough for St George though.
I might go for a self supported full later this month. We have a family situation that might require us to cancel the trip to Austria, in which case I’d probably do a 140.6 from my front door. Nothing is decided yet, but I’ll keep everyone posted Was also considering IMVR27, but mid of October the weather here would make it a gamble.
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70.3.aix has just been cancelled for this year.
So it seems that I’m not gonna be racing this year.
Don’t know what to do now? Focusing on bike with a only bike plan and a bit of swim or switching on an Olympic plan to take it easy. Back to the base phase for both of course
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That sucks. Not entirely surprising but still disappointing. Have they given you transfer options or just postponed to 2021?
If you’re feeling fit, join us on a self supported/virtual race.
Yes all participants are deferred to 2021 May 16th. Or you can ask for a credit running for 18 months. Just don’t know whether the credit is worldwide or just for Europe.
To be honest, I am no that fit right now, with 2/3 weeks of holidays, so it’s not so bad for me!
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Yes! Got the email saying its going ahead despite new lockdown laws… phew.