It is not prohibited being smart training triathlon. We have some number given by Trainingpeaks.com. These numbers are in relation to the latest Hawaii
Ironman. The latest winner Pete Jacobs
(2012) gives some numbers related to his win then. We have some numbers related to this year
when he lost by much.
Total
Total Time: 4:41:56
Moving Time: 4:41:17
Distance:
112.05 mi
Energy: 4318
kJ
TSS: 261
(0.75)
NP: 269
VI: 1.05
Gain: 3002 ft
Loss: - 2977 ft
Grade:0.0
%
VAM:195
W/Kg:3.7
Pwr.
Bal.:% / 52%
|
|
Min
|
Avg
|
Max
|
|
Power
(Watts):
|
0
|
256
|
684
|
|
Speed
(mph):
|
0
|
23.9
|
41.7
|
|
Pace
(min/mi):
|
99:99
|
02:31
|
01:26
|
|
Cadence
(rpm):
|
0
|
87
|
111
|
|
Elev
(ft):
|
56
|
245
|
659
|
|
Temp
(F):
|
<79
|
87
|
93
|
0:00:00 - 4:35:03
Total
Time: 4:35:03
Moving Time: 4:34:21
Distance: 111.54 mi
Energy: 4626 kJ
TSS: 285 (0.79)
NP: 292
VI: 1.04
Gain: 3054 ft
Loss: - 3035 ft
Grade:0.0
%
VAM:204
W/Kg:4.0
|
|
Min
|
Avg
|
Max
|
|
Power
(Watts):
|
0
|
281
|
645
|
|
Speed
(mph):
|
0
|
24.4
|
47
|
|
Pace
(min/mi):
|
99:99
|
02:28
|
01:17
|
|
Cadence
(rpm):
|
9
|
91
|
128
|
|
Elev
(ft):
|
-51
|
162
|
560
|
|
Temp
(F):
|
<77
|
87
|
99
|
There are two things in these two tables:
1)
The
cadence dropped from 91 to 87 average.
At the same time, the efficiency
while pedaling dropped also: .79 to .75.
There is a correlation between cadence and efficiency while pedaling in these two tables.
2)
The
average speed from 23.9 to 24.4 accordingly is not correlated to produced watts
256 to 281. It is more accurate
explained by the efficiency pedaling
from .75 to .79.
It is apparent that Jacobs practiced cadence with low
gears, producing more power with less rpm; perhaps from 14 to 13 in the back
wheel using 53 at the front. These
changes produced the dropped from 24.4 to 23.9.
In two years he can reach the 24.4 miles per hours practicing when changing
gears from 91 to 87. Hopefully he can
have the time to recover his speed! Then
he will need to practice running when biking at a lower cadence; another two
years. In the year 2013, Jacobs ran the marathon
in 3:30 after the bike; 2012, 2:48. We
can practice triathlon HEAD DOWN but it takes so many years to gain speed that
it becomes worthless. That is the reason
of this post; to help you be smart training triathlon. We have spoken about this matter:
We have spoken of Lance Amstrong in the past, and regardless of his
doping problem which we do not approve, he is an example of improving
efficiency during his time competing.
16 févr. 2012 ARMSTRONG, THE GREATEST PRODUCT OF OUR SCIENCE
Lance took seven years to develop his cycling economy, according to the
study of Edward Coyle, 2% in seven years (Joyner, MJ and EF Coyle. Endurance exercise
performance: the physiology of champions. Journal of Physiology 586:35-44,
2008).
The economy of movement has to do with technique, cadence and the quality of
training in general. Greg Bennett mentioned in an interview that it took him
four years to improve less than a minute in the 10k of triathlon before Athens,
just by improving the economy of running; his VO2 max had a limit. Macca
is another example; he is unable to run below 31 minutes in Olympic triathlons
even though he surely has a very high VO2max. The 80´s are the limit in
triathletes.
Accelerations is what wears out the competitors. Points race is
very similar to the peloton encounter in ITU triathlon except that triathlon´s
peloton has less accelerations during the race; it is not a rocket science to
determine that training should be similar TO TRACK TRAINING FOR A POINTS
RACE. Look at how speed goes up by increasing cadence and how the same
goes down when cadence decreases, and the need of the cyclist to accelerate
when his cadence drops. If we teach cyclist to keep cadence up, the acceleration
would exist, but not to the degree of increasing power to more than 2000
watts. The question would always exist, is our athlete coachable or does
he have the capacity to learn or to be taught? This is the limit between
the good and the exceptional: EDUCATION.
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