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The run/bike equivalents of performance

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The run/bike equivalents of performance

Old 05-24-22, 11:12 AM
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burnthesheep
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The run/bike equivalents of performance

I ran this topic on Slowtwitch once to pretty popular response. Basically, what do you think the run and bike equivalences are for some performance markers. The closer to field performances versus raw figures the better.

Example:
20min 5k run = 22min 10mi TT
20min 5k run = 20min @ 4w/kg

I figure with varying aero, TT times may be tough and power/weight may win the day to compare.........but it's just fun to think about.

Right now my 5k PR is like 21:08 and my out/back 10mi TT PR is 21:38.
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Old 05-24-22, 12:46 PM
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Fun to play with:

https://alancouzens.com/blog/Run_Power.html

It says your 21:08 5K PR took about 279W, sounds reasonable. What is your best 21min bike power?
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Old 05-24-22, 01:39 PM
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Originally Posted by Enthalpic View Post
Fun to play with:

https://alancouzens.com/blog/Run_Power.html

It says your 21:08 5K PR took about 279W, sounds reasonable. What is your best 21min bike power?
Whoa........that's close. For the TT bike, 289w. Road/gravel I can do just a hair over 300 now.
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Old 05-26-22, 08:55 PM
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Great idea for a thread. I do not run anymore. My best 10K as I remember was 44 minutes in the early 80s. I think my wife was 43 minutes and her best marathon 3:30.
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Old 05-27-22, 05:22 AM
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My running history is very limited, I did a relay duathlon with my wife a few years back (2016, so it's been a bit) and I did the run legs, and I did 22:29 and 23:18, completely untrained. According to that power estimator it was 245w, I think my bike power was better at the time. Might be interesting to focus on some run training to see if I can get 19min, which is estimated 290w. There are a couple of duathlons in my hometown area that would be fun to compete in, but I'd hate to risk any chance of running injuries
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Old 05-27-22, 10:43 AM
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The duathlons are really hard on the body IMO because sure, Ironman and full marathon stuff there's a massive amount of run volume, but it's lower intensity with some ocassional "speed work". But most finishers or middle pack folks aren't doing a ton of all-out speed work, they're trying to finish.

The du's are really long all-out races. Just under 2 hours all out.

The local du I won this year I went 21:08 5k (with hill rollers), 24.5mph 40k at only like 225w or so, 21:40 5k. I eased up the last 5k at the line as I looked back and had a minutes long gap. So didn't feel like risking injury. But that's a long time IMO for an amateur hobbyist to go all-out in two sports. Especially that 2nd run, geez that one hurts.
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Old 05-30-22, 02:37 AM
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I think it was 2019 that I was back home in MT and did a 5k, off the couch, in a little over 20 minutes. It was about 3,500 feet and my bike fitness was good. Calculator shows a lower FTP than I probably had on the bike, but that makes sense to me, given all those qualifiers.
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Old 05-30-22, 06:14 AM
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Table shows W/Kg and potential time for various distances. Is it accurate?

I've never run. Want to qualify for Boston. "Only" takes 3:50 at my age or I could wait a year, would be 4:05.

https://blog.stryd.com/2020/01/10/ho...-target-power/
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Old 08-01-22, 11:17 AM
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I've had the same question as I was coming into cycling from an extensive running background.

The alan couzens calculator seems to be a pretty good ballpark estimate for relative performance comparison. i.e. it can help answer the question "am I a better runner or cyclist". Although i'd say it underestimates "running watts" as performances move toward the elite end.
What it shouldn't be used for is a measure of potential in the other sport, i.e. "I'm a cyclist, what pace should I shoot for in my upcoming 5k". Many world level cyclist could only hit regionally competitive running performances with dedicated run training. And vice-versa for runners. There are some who could do both of course (Mike Woods as a famous example). But running is just so unforgiving to other body types, and many runners lack the necessary muscle mass to hit higher watts.

For me personally, my running threshold was about 5:15 - 5:25/mi. So maybe 340-360w (~5 w/kg) would be the equivalent. After 10 months cycling my FTP is about 315 (4.4 w/kg) on a road bike.
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Old 08-01-22, 01:11 PM
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Originally Posted by chiggy View Post
After 10 months cycling my FTP is about 315 (4.4 w/kg) on a road bike.
Hour?
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Old 08-01-22, 02:25 PM
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Originally Posted by burnthesheep View Post
Hour?
yes, for an hour.
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