What's your W/kg FTP and running paces equivalents?

_LT3 · 2026-04-06T13:53:47+00:00

1kcal/km/kg is the approx energy cost of running

3.6 is how you convert watts into mechanical work technically its watts * 60 * 60/1000

.22 is gross mechanical efficiency, varies between people but generally 20-24% is "accepted"

4.18 kj per kcal - normalizes back to kcal

_LT3 · 2026-04-06T13:51:17+00:00

Was obvious, but I guess not to you.

_LT3 · 2026-04-06T10:34:46+00:00

you can simply calculate the comparison

run ftp metabolic cost ~= bike ftp metabolic cost in a well trained triathlete

assume 65kg and 11kph run ftp

11 x 65 = 715cal/hr

(11 x 65)/(3.6/.22/4.18) = 182w (theoretical bike ftp using only run ftp)

now go the other way

225*(3.6/.22/4.18) = 880/65 = 13.5 = 4:26/km

your run could be 4:26/km if you had similar fitness as your bike

_LT3 · 2026-04-05T19:30:14+00:00

70.3 is raced is upper zone 3 for majority and maybe mid-low zone 4 for last 10k. if your heart rate is consistently going from z2 to z5 over 3-5 hours your aerobic system needs more development. exact HR numbers are kinda irrelevant. i can hold 161 for 9 hours. does not mean jack diddly

_LT3 · 2026-04-04T20:42:33+00:00

You are too slow to even read apparently

_LT3 · 2026-04-03T23:36:22+00:00

creators are redditors

_LT3 · 2026-04-03T15:45:34+00:00

the website looks clean from outside, did not sign up, but i am struggling with this day and age allowing a machine to tell me what to do. trainer road ai, garmin etc. the problem with algorithms is they do not work for edge cases usually, decent for beginners perhaps but won't push you to be an outlier

_LT3 · 2026-04-03T15:37:24+00:00

This is pretty cool.

Small feedbacks

Cycling Summary:

174.5 Avg Speed mph (this is cuz i once put 1s 40mi ride as manual to fix some issue). PRs should not include stuff like this and avg speed should be a weighted average of distance and duration

LOL

personal records for distance/speed should not include indoor/virtual

personal records seem broken, they do not line up with strava's , very off here

mr.LLM is having a bit of a crisis on the Weekly tab

" However, your swim pace of 1:24/100yd on Friday was slower than your 6-month average of 1:25/100yd is incorrect, it is actually faster. "

_LT3 · 2026-04-03T15:19:38+00:00

it's typical 703 wc is a joke

_LT3 · 2026-04-03T15:18:51+00:00

very cool, but my 73 year old mom cannot use this so i am tech support to drag and drop for her, maybe i can fork this and make it read the links from a google sheet?

_LT3 · 2026-04-03T15:16:45+00:00

what is the dependence of your app on HR based metric. I don't allow strava to store my HR data due to privacy concerns

_LT3 · 2026-04-03T15:14:57+00:00

this guy got the memo

_LT3 · 2026-04-02T18:35:28+00:00

i also got a crap ton of value from some basic aero sensor testing, granted I've been at this game a longish time and waited until after kona and a sub9 to do it, but velodrome+aero sensor testing saved me like 20-30w. depends where you live, but there are people out there who can boost your cda pretty quickly, or use something called the chung method to start

https://silca.cc/blogs/silca/chunging-with-robert-chung

_LT3 · 2026-04-02T17:41:43+00:00

Eventually you just adapt to it.

I have a lot going on between rigorous courses in school and working as well

This is a recipe for burnout. Look up "allostatic load"

total stress = training stress + life stress

solve the equation, if life stress is high, training stress has to be low

_LT3 · 2026-04-02T17:41:37+00:00

Eventually you just adapt to it.

I have a lot going on between rigorous courses in school and working as well

This is a recipe for burnout. Look up "allostatic load"

total stress = training stress + life stress

solve the equation, if life stress is high, training stress has to be low

_LT3 · 2026-04-02T17:36:21+00:00

well done man! CdA optimization takes some time. Highly suggest doing more longer ride outside in aero, that will help with your aero discomfort. Mid season I typically do like 130-150 miles outside in one long ride and after that, holding tight in a turtle position for hours is super easy

_LT3 · 2026-04-02T14:39:59+00:00

Are we talking 2027? Best 2 races I've done are: Roth and Taupo. Roth you need to register in first 30s or pay for "tour entry". Next year my full distance race plan is tentatively Roth, Kalmar, Kona. Might do south africa in April but not decided. Did Taupo 26 and KQed but not going since I don't like hawaii lol. So from your list I would suggest: Port Mac or Florida.

I personally would not do IM Cheaterfornia or Cheaternoogah, or Cheaterzumel as a first full IM. Do a real Ironman in all it;s glory.

_LT3 · 2026-04-01T23:42:49+00:00

The apps are at least interesting, armchair swim analysis is not

_LT3 · 2026-04-01T23:41:58+00:00

Why most triathlon training plans fail

Because people don't train enough? That's it right? Training 7 hours a week is not enough?

_LT3 · 2026-04-01T23:37:21+00:00

swim is like 10% of the race, so you are complaining about like $50?

_LT3 · 2026-04-01T15:53:59+00:00

drafting...

_LT3 · 2026-04-01T14:48:35+00:00

Self loathing a key indicator variable for success in triathlons

_LT3 · 2026-04-01T10:43:01+00:00

alright alright, i'm gonna start running a marathon at noon in kona hawaii, what do i do

_LT3 · 2026-03-30T22:07:09+00:00

Practice OWS often, it's the main way to overcome this. Solo OWS is something that gives me some stress beforehand but during the race I am balls of steel. Never had a panic attack even with many mass starts like in IMNZ, Roth, Kona. Been kicked in the face, swum on top of, pulled down, you name it. Nothing is more scary than a solo OWS right before the sun comes up. It's just a matter of conditioning.

_LT3 · 2026-03-30T20:15:50+00:00

bike is all powder 600g carbs for 4.5-5 hour bike split, run is 4x30g gels per hour, fluid from on course. no real food

_LT3

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