Race Calculator: Ironman Lake Placid

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Please use this calculator to determine your targets for Ironman Lake Placid. The race calculator uses your weight, watts per kg, VI and a target TSS score to estimate your bike split based on our athletes’ performance on the Ironman Lake Placid course. The calculator only roughly takes into account the aerodynamics of the bike and the rider (more accurate data can be attained by having your coach calculate your CdA via Best Bike Split), and is not a guarentee of performance. It should be used in conjunction with your coach, who knows you best, to determine a fueling and pacing strategy.

Stress Calculator: Determines target watts based on a designated level of fatigue.

Time Calculator: Determines target watts based on a targeted bike split.

Note: We recommend first using the stress-based calcutor to determine your target watts, then using the time calculator to see how changing your time affects your training stress score.

Hydration Calculator: Determines hydration rate and sodium requirements based on your sweat rate.

Carbohydrate Loading: Determines your target intake of macronutrients leading into the race.

 

INSTRUCTIONS:

Enter your weight, FTP and typical VI. These values will be used throughout the calculator. A VI of 1.04 is about as low as you’re going to get on the IM LP course.

  • STRESS CALCULATOR
  • Determines target watts based on a designated level of fatigue. 275 TSS points is a good level for most athletes to allow for strong legs on the run.
  • TIME CALCULATOR
  • Determines target watts based on a target bike split.
  • HYDRATION CALCULATOR
  • Determines hydration rate and sodium requirements based on your sweat rate.
  • CARBOHYDRATE LOADING CALCULATOR
  • Tuesday
  • These excess carbohydrates should be complex carbohydrates. Lots of fruits, whole wheat, rolled oats, etc
  • Wednesday/Thursday
  • These excess carbohydrates should be complex carbohydrates. Lots of fruits, whole wheat, rolled oats, etc
  • Friday/Saturday
  • These excess carbohydrates should be simple, easily digestable carbohydrates. This includes things like jam, honey, white flour, etc. Try to limit your fiber intake. Your largest meals should be Thursday night and Friday morning. Taper off the calories throughout the day Friday.
STATS:

Distance: 112 miles

Elevation gain: ~4,800′

Accuracy: Generally within 13 min (R²=0.83)

Athete files feeding model: 25

Have your previous results and want to help us improve this model? Please submit your info below. All fields are required.

[contact-form-7 id=”2863″ title=”Placid Calculator”]

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