12HR TT pacing

mattshrops

First attempt planned for this coming season. I've seen this http://www.abcc.co.uk/abccArticle.aspx?id=467

Which uses HR and speed to pace. As i have started using power recently I was wondering if anyone had info of %ftp against time? ie say 3hrs=75-80% ftp (Yes i just made that up)

Obviously there will be a range , different %ages for different people. Also i am aware i could get out and do some field tests to determine some of the shorter ones myself. And no doubt come spring i will do exactly that. In the meantime......?

danowat

Top end of Z2 (around 75% FTP) was my target for my first 12hr, and was managable.

SBezza

The ABCC guide is a good guide, and I used it very successfully before getting a power meter. As for going by power it will depend on how good you are holding top end of your endurance zone for prolonged periods.

If you are going to be doing a 12 hour, you will no doubt do some longer rides 5/6 hours, these should be a good gauge as to what sort of power you think you can hold. Like Danowat I was around the 75% of FTP, but how you manage this will depend on what sort of course it is, a hillier course might mean variable pacing.

mattshrops

Thanks for replies.
I have done some rides up to 9 hrs -but not in TT position and not on TT style roads(open A roads).
I very likely will try some longer rides on TT bike come spring, but presumably over time there is a gradual tail off of power. So realistically the best way to find out is to do a 12hr. This then would seem to leave you a decent chance of screwing up.
As far as i am aware the relationship between speed and power is not linear therefore harder to determine from a shorter duration.With the availability of so much in depth info to power users i was hoping someone would say- here you go son.....

I guess as well the difference between the 12 hr and std shorter distances is most people will get one chance per year to get it right(I know you can do more if you wanted/were capable) Looks like it might be speed then.

Cheers.

danowat

My power remained pretty much bang on my target throughout, I got to 10hrs and felt very strong, so pushed on a little bit, but suffered for that after about an hour, and spent the last hour suffering.

You have to remember the other parts of the puzzle with a 12hr too, support can make the difference between a good ride and a bad one (although I am well aware of people who do good 12hr's unsupported), and fuelling is probably the most important thing, and something that needs testing before the event.

I did two 110mile test rides prior to my first, at target power, with race fuelling.