Great race. Still a long way away, but I might be there as well!
I personally am a TM fan and have been for a while. If I could run on the TM exclusively I probably would but I need to run outdoors on some trails to keep the hip flexors in check.
Most of the time I do my recovery and intervals on the TM as it is easier to keep the recovery pace in check and intervals speed wise as well. Outside are steady state runs at HMP or along those lines with some elevation gains. Netflix or similar helps for the recovery runs and I find intervals keep me engaged due to the interaction required with changing speeds.
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I’m 100% with you, particularly with the recovery! It’s magic.
If they would only get a fan in the gyms…
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Might be worth asking! I’ve asked my gym to purchase fans before. It’s a relatively small expense for them. They don’t buy great ones but it’s better than nothing.
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Thats why I bring my mom to all my races. Shes my biggest fan, which is… pretty cool >.<
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First post here! Had twins in April this year and last endurance activity was 70.3 Atlantic city last year so a little over 1 year ago. I’ve been doing a fair share of weight lifting so didn’t stay passive in the couch. The reason is that I have afib episode and after some years of racing IM I decided it was time to retire (+ babies were coming)
Long story short… I’m in for Swissman next year so coming out of retirement!! 
My plan is to follow bike sessions from the IM LV plan, swim sessions a little bit but run 6 times a week BarryP style and ramp up weekly mileage to 60k. I’ll throw in some 3h runs later in the plan but for now all runs will be easy with some strides every now and then.
Anybody has done something similar in the past?
Listening to the trainer road podcast from Kona, it would seem the majority of the athletes who qualified with a sub 5 hr bike, their FTP was at the 300w level, but then during the race their FTP is backed off by about 25%
I am looking to qualify for Kona in 2020, with that in mind my current FTP is 227 so in order for me to be targeting a sub 5 hour I need to raise my current FTP to at least 300w, to target an average of 220 in the race?
Is that correct?
Is it realistic for me to get that much of an improvement in FTP between now in May 2020?
Hey Kirby,
I think on its own 300w is just a number. What really counts is your power relative to your weight (when going uphill) and relative to how aero you are. For the typical athletes weight and cda this usually falls around 300w, but it is very individual. It depends on your weight, cda and the course. For example, I’ve done a sub5 bike split in Hamburg once wIth my FTP around 260w. However this was nowhere near close a KQ because the course was very fast in general.
If you have already made up your mind which race you are targeting for your qualification attempt I’d suggest heading over to best bike split and let them do the math. Check out past results and see where people usually finish to qualify, then let BBS do the math. It’s the easy way to figure out the climbing vs aero question. It is very important to have a realistic idea of your pacing strategy, because ultimately all FTP is worthless if you can only like 0.6 IF in your race.
All that being said, 227 to 300 is a tall order. Not impossible, but will require a lot of work, good genes and work ethic and some luck. The best recommendation I can give you is to throw all arbitrary number-related goals overboard and utterly commit to simply being the strongest rider you can be on race day. Put in the work, do everything as well as you can and see where the cards fall on race day. Having a number in mind will, in most cases, lead to disappointment if you don’t reach it, and underachievement if you reach it too early and have that box ticked already.
Good luck!
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As mentioned, FTP is just a number. Age, weight, aero, course profile and equipment are all factors that take that number and translate it into your time.
For some, a 300w FTP would mean a smashing bike split while for others it would be nothing special.
I could easily crack 5 hours on a flat course and my FTP when doing IM Training was always ~260. At IMWI, I have gone 5:21 and that is a tough course.
The bigger question is how your targeted sub-5 split sets you up for the run. What would be your TSS for that ride, because that is critical to finishing well.
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Thanks for your comments!
Bearing all of your comments in mind, what do you think would be correct approach to really digging into improve my bike? Any additional sessions I could be doing?
I think this is going to be a multi-season effort.
How much do you weigh and what kind of training have you done in the past year?
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Hi kirby,
Try reposting in the Ironman 2020 thread (or perhaps @mcneese.chad could move this?) you might get more traction with IM athletes.
What you’re looking for is something to shoot for, FTP, to get the result you want - a KQ. I don’t know how lofty the result is for you, but FTP is the wrong target to get you there.
Plan compliance could be; say 95% of the FD LV Base/Build/Speciality plans. Do that and you’re bound to be fit for a good performance on race day.
There’s no secret sauce to Ironman training, no special workout that will unlock your potential, it’s a long hard slog that needs commitment and mental resilience to get to the start line. Then you roll the dice and see what the clock says if you cross the finish line…
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Castelli All Out. Very aero, very comfortable. Nothing more to say 
First, I think you have a great goal and respect that you’re going for the qualification.
good points by @TG333, @Power13, @QuittingBikes and @JoeX
If an increase to 300W is realistic really depends on where you’re coming from in terms of cycling and structured training experience, your body size, and your consistency in training and supporting habits, as well as recovery.
If you have any previous HIM or IM events you may be able to extrapolate some of your results to see if qualification is realistic.
The boys on the podcast put forward a pretty good framework for successful cycling training. It entails fueling for your workouts, recovering well, having good nutritional habits, laying down strength groundwork and following your training plan with discipline on a week to week level. Matt Dixon’s book “well-built triathlete” has a great description of the supporting habits that make a triathlete.
So far, good luck!
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Definitely use Amazon Firestick for some Netflix, Amazon Prime shows. Also, I sometimes use that program that starts with a Z for the running option sometimes to switch it up a bit.
Be sure to always put your TM at 1.0 incline as well to try and simulate and outdoor run resistance. I also have ‘mood’ lighting in my pain cave and have white Christmas lights all over the ceiling and I turn out the main lights.
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Do the workouts. Don’t neglect the runs. Run and ride your hard workouts hard. Ride and run your recovery easy workouts easy. Get your ftp as high as you can, and then 70-75% of that should be race day power.
Don’t use 300w as a measuring stick if it’s not something your body can do. Also, as said above, it depends on your weight. A 130lb rider at 250FTP will be faster than a 200lb rider with a ftp of 300.
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Roka is running a sale right now
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Just signed up for 70.3 Muskoka.
Looking to improve on my 6:47 at 70.3 Lake Place. Hoping to go Sub 6 this year.
Also, i did struggle with the volume on the low volume plan and ended up sinking myself. I think this year I’m going to fully cut out the Friday training day to give myself 2 full rest days.
Thoughts? Any other recommendations for someone who doesn’t have years of structured training in the fitness bank? @JoeX
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How long until Muskoka?
Checking back in the old thread here, how much lifting, swimming and running where you doing at the end of Base and beginning of Build?
What were your splits for your 6:47? Sub-6 is doable, but that’s a nice chunk of time to knock off.
I think you meant Lake Placid. If so, you have plenty of time to get ready. You could start some easy base training right now and just do a concentrated block of training on whatever your weakest discipline is and use the other days as easy days for other disciplines. This should be mainly Zone 2 work, except for the discipline you’re concentrating on. - Example, I’m doing a TrainerRoad block right now for 6 weeks to raise FTP and throwing in some easy swims and some runs along with strength training. Building a base is KEY for building on. Think of building a house without a foundation…you can’t do it.