It's a numbers game

Like most athletes, I am obsessed with numbers.

Power, heart rate, speed, calories...it all adds up to a faster overall time.

In my opinion, cycling power can have the largest influence on overall time in a triathlon.  Power is the numeric value assigned to the amount of watts generated by the rider over a given amount of time.

You can be a slow swimmer, a mediocre runner and a killer cyclist and still place well overall because when compared to the swim and the run, the bike section of a triathlon is the longest.  It is therefore easier to 'take back' time with a faster bike (or by improving your average speed on the bike) than it is by improving your swim or run time.  This is because as a percentage of the entirety of the race, the bike is the largest so to improve you bike speed, you're improving the longest of the three times.

To be ultra-competitive, you want to be strong in all three disciplines...and trust me, I give equal attention to all three (just ask my coach).   BUT, to whittle down the most time, one need look no further than the bike.

Yep, that's me.

I did an FTP test about two weeks ago  (Functional Threshold Power -the maximum amount of power one can maintain over a given time.) to see where I am compared to where I need to be.  -the video of that painful session is below.

At the end of the torture, you're left with two numbers of importance.  Your watt output (power) and your watts per kilogram.  Being able to produce big wattage numbers is great -even better on a flat bike course.  Syracuse is not flat. It's hilly, which suits me because I enjoy climbing.  That's where the second number comes in.

If you can put out more power than I can, yet you weigh more, there is a good chance I will pass you on the hills because my watts/kilogram number is higher.  In preparation for Syracuse, I need to focus on getting this number up.  How?  There are two ways.  Increase my power or decrease my weight.

I plan on a little of both.

Bike course elevation profile at Syracuse

Weight lost (I'm about 15 lbs over my race weight)
Power -training to increase my threshold power (I'd like to increase my FTP by 10-20 watts.)

The combination will increase my watts/kilogram and therefore my overall speed during the bike section of the race.

My next FTP test (six weeks from the first) should indicate whether I'm headed in the right direction.  Only time will tell.