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CP240? CP10hour? How do you pace longer races with wattage?

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CP240? CP10hour? How do you pace longer races with wattage?

Old 11-25-11, 03:31 PM
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CP240? CP10hour? How do you pace longer races with wattage?

Anybody know how to pace yourself for a 5 hour or 10 hour event using wattage? I've seen in one place that that CP falls off 5% every time you double the duration, but I was hoping somebody had some actual data on this. Going 90% for 4 hours seems like it's doable (but painful). 85% for 8 hours, I'm not so sure.

For the context of this discussion, imagine its a non-draft ironman style 112mi bike leg, but without the burden of holding back for an ironman run afterwards.
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Old 11-28-11, 02:52 PM
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Update: Over this weekend I went out and did 8.5hours and sure enough, NP averaged 86% of FTP. Performance slowly degraded over the ride, so I was closer to 90-95% for the first 3-4 hours. This was a non-race situation, so I'm sure under pressure a slightly higher effort level could have been maintained.
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Old 11-28-11, 04:12 PM
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What kind of event are you talking about? Solo?
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Old 11-28-11, 04:58 PM
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If you can do 95% of FTP for 4 hours, your FTP is likely off.
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Old 11-28-11, 09:53 PM
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Originally Posted by tombailey View Post
If you can do 95% of FTP for 4 hours, your FTP is likely off.
I don't know exactly what the % was (I'm not at my WKO+ machine at the moment) but keep in mind I'm quoting NP numbers. The route contained 14,000ft of climbing, half up and half down, so average power isn't very useful here as there are lots of zeros. In fact, maybe the NP is useless as well.

The 'event' would be a solo century or double century. Right now I just start out at 85-90% FTP and fade slowly through the route. The question was meant to be more general though, to see if there was some consensus on %FTP for long rides at max power.
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Old 11-28-11, 10:36 PM
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Originally Posted by jmX View Post
I don't know exactly what the % was (I'm not at my WKO+ machine at the moment) but keep in mind I'm quoting NP numbers. The route contained 14,000ft of climbing, half up and half down, so average power isn't very useful here as there are lots of zeros. In fact, maybe the NP is useless as well.

The 'event' would be a solo century or double century. Right now I just start out at 85-90% FTP and fade slowly through the route. The question was meant to be more general though, to see if there was some consensus on %FTP for long rides at max power.
Even if you where looking at np, 95% of your ftp for four hours is damn near impossible, if not completely impossible. i would schedule in a ftp test soon.
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Old 11-28-11, 11:12 PM
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Given the hilly nature, why not look at a TT -type effort plan - e.g. break the ride up into the climbs, descents and flats.

E.g. a 20 minute climb, do it at FTP minus some %; plan to coast the descents and ride the flats at say 80% FTP.
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Old 11-29-11, 03:45 AM
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Sorry, my earlier numbers were whack. I got a chance to really take a look in WKO and here's what the NP numbers were:

First 3 hours: 85% of FTP
Second 3 hours: 76% of FTP
Third 3 hours: 74% of FTP
Overall: 79% of FTP

Anyway, it was a non-maximal effort so it's all a bit moot. If it'd been a timed circumstance I'm guessing I would have faded the same, but all the numbers would be a little higher.
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Old 11-29-11, 07:41 AM
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The overall looks much more reasonable, somewhere just north of Z2/endurance. That's about what I think you should aim for (assuming you're confident in your FTP).

If it's hilly then it's more of a pacing strategy question than a straight % of FTP question, and I agree with creaky (above).
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Old 11-29-11, 10:23 AM
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80% of FTP for 8 hours?

I can't do that for more than a few hours.
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Old 11-29-11, 01:48 PM
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Originally Posted by pjcampbell View Post
80% of FTP for 8 hours?

I can't do that for more than a few hours.
Ditto. My best 3hr (indoor) TT ever averaged 82%FTP. . . . FWIW.

of course, if I dial it down just a bit, I can go all day. Somewhere around 80% and above is where pain starts to set in.
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