Rappstar's Kona power data
Written by: Herbert Krabel
Added: Tue Oct 16 2012
View Jordanís full power data from New York.
View Jordanís full power data from Kona.
First off, to understand why two rides with similar average watts would vary in overall time, itís important to look deeper at how Jordan rode each. To do so, we turn to Variability Index (VI) as measured within TrainingPeaks. VI indicates how smooth a riderís power output was - a lower VI indicates a smoother ride, and leads to less muscular fatigue for the run. For some frame of reference, in the age grouper files TrainingPeaks received from Kona, we saw VI as high as 1.08, and TrainingBible author Joe Friel has said that he likes to see a VI lower than 1.06 during an Ironman. In NYC, with some help from the Hudson current, Jordan was out of the water in the front group in 41:05. In Kona, the conditions were rougher and Jordan was 7:30 minutes behind the front group with a 59:07 swim time. In both races, Jordan set out strong to pull back time on faster swimmers and the Variability Index for the first half of each race was 1.02, but in NYC Jordanís first half average power was 301W (4.4 w/kg), 12 watts or 4% higher than his 1st half average in Kona.
The impressive aspect about Jordan's Kona race was the 2nd half. In New York, the difference in watts between the first and second half was 27 watts, a 9% drop off. In Kona, Jordan managed his pacing much better and averaged only 8 watts less on the 2nd half, only a 3% difference. Also, Jordan spent 45 minutes at or above his threshold power in New York, including 8 and a half minutes above 400W (his threshold power is estimated to be around 373W or 5.4 w/kg). In Kona, Jordan was only at or above threshold for 25 minutes and only 2 minutes was spent above 400 watts. In short, though Jordanís average watts during NYC and Kona were virtually the same, his faster time in NYC was a result of more aggressive and variable riding.
Jordan himself explained the difference in the two rides: ďThe steadier riding in Kona was a byproduct of the swim. If I had swam better, my ride power profile would probably have looked more similar to NY, because I would have been racing more than pacing. The execution of all three of my Ironman rides (Texas, NYC, and Kona) were really heavily influenced by the race. In Texas, I had a good swim, but a big gap between the leaders and the second pack dictated a steady ride. It also allowed me to cruise the latter part because of the less competitive field. In New York, I was in a great position out of the swim, and the field was a bit deeper than TX, so it was about cracking guys and then establishing a lead. In Kona, it was about trying to salvage the best bike-run combo speed-wise.Ē
Jordan still pulled 13th place with an overall finish time of 8:42:49. As this was Jordanís first time race in Kona, his maturity will continue to serve him well, and with better position out of T1 we can expect great things in the future.
Summary: Kona vs. NYC ride delta
Official Bike Time: 14 minutes
Training Stress Score (TSS): 5 (Intensity Factor .02)
Normalized Power: 5 watts
Gain: 289 feet
Cadence: 2 rpm
Temp: 4 degrees C (7 deg F)
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