Triathlon T1/T2 Transition + Bike CdA/Yaw + Off-the-Bike Pacing Planner

Triathlon T1/T2 Transition + Bike CdA/Yaw + Off-the-Bike Pacing Planner | Online Free Tool | Elysia Tools

Tool usage guide

Learn when to use this tool, what it supports, and how real users apply it.

Key facts

Category: Sports
Input types: select, number, textarea
Output type: html
Sample coverage: 4
API ready: Yes

Overview

The Triathlon Pacing and Transition Planner calculates realistic race splits, segment-by-segment bike speeds, and off-the-bike run targets for middle- and long-distance triathlons. Using a road-load physics model, it factors in aerodynamic drag (CdA), yaw angle wind vectors, altitude-adjusted air density, and rolling resistance, while modeling run economy decay and transition checklists to produce comprehensive race-day fueling and timing budgets.

When to use

Formulating target wattages, splits, and nutrition intake for an Ironman 70.3, Ironman 140.6, or custom triathlon.
Evaluating the time impact of equipment choices, aerodynamic riding positions, and course wind conditions.
Setting realistic marathon or half-marathon pacing targets adjusted for off-the-bike running economy degradation.

How it works

1Enter race distance parameters, target bike power, rider and bike mass, position CdA, rolling resistance, and environmental variables like altitude and temperature.
2Define course segments with specific elevation changes, wind speeds, and wind directions to calculate effective yaw and aerodynamic resistance.
3Specify fresh run pace and expected economy decay alongside planned transition budgets and hourly nutrition intake.
4Generate comprehensive outputs including segment bike velocities, projected run splits, transition checklists, and overall race-day carb and fluid requirements.

Use cases

Optimizing power distribution across multi-segment bike courses with varying wind exposures.
Determining realistic run paces off the bike to avoid early pacing blowouts on race day.
Structuring transition execution time budgets and calculating total required race nutrition supplies.

Examples

1. Ironman 70.3 Middle-Distance Pacing Plan

Age-Group Triathlete

Background

An age-group racer targeting a sub-5-hour finish on a rolling 70.3 course with varying coastal winds.

Problem

Needs an accurate power pacing model for 3 distinct bike segments and an achievable half-marathon pace target considering fatigue.

How to use

Select Ironman 70.3, input 200 W target bike power, enter segment wind and elevation profiles, set 5:30/km fresh run pace with 6% decay, and enter 90 g/h carb targets.

Outcome

Receives segment-by-segment bike speeds accounting for yaw drag, a 21.1 km run target of ~5:50/km, and a total nutrition requirement of ~405 g carbs.

2. Full-Distance Ironman Power Validation

Triathlon Coach

Background

A coach dialing in an athlete's 180.25 km bike leg for a flat Ironman course.

Problem

Wants to verify if holding 250 W at a calibrated CdA of 0.28 will deliver an optimal bike split without compromising the marathon.

How to use

Set race format to Ironman 140.6, input 250 W target power, set CdA override to 0.28, specify 42.2 km run with 8% decay, and enter 100 g/h carbs.

FAQ

How does wind direction affect the bike speed calculation?

Wind speed and angle are decomposed into headwind/tailwind and crosswind components to compute apparent wind velocity, yaw angle, and yaw-adjusted CdA.

Can I use an exact CdA from a velodrome or wind tunnel test?

Yes, enter your measured value in the CdA override field to bypass standard position presets.

What does the running economy decay percentage represent?

It accounts for physiological fatigue and muscle damage accumulated during the bike leg, slowing your fresh standalone running pace.

How are nutrition totals calculated?

Hourly carbohydrate and fluid targets are multiplied across total projected race time, covering swim, transitions, bike, and run legs.

How does elevation gain impact segment pacing?

Elevation gain is converted to an average road gradient, which the physics engine uses to calculate gravity resistance alongside aero drag and rolling resistance.

What this tool helps you do

Run this tool

Examples that match this tool

Continue with connected tools and hubs

Learn when to use this tool, what it supports, and how real users apply it.

Key facts

Overview

When to use

How it works

Use cases

Examples

1. Ironman 70.3 Middle-Distance Pacing Plan

2. Full-Distance Ironman Power Validation

FAQ

Web Image Processing Python Samples

Android Image Processing Java Samples

Android Image Processing Kotlin Samples

Web Image Processing Rust Samples

HYROX Race Station Split and Sled Loading Planner

Powerlifting Coefficient (DOTS / IPF GL) Calculator

Running Pace & Heart Rate Zone Calculator

US Sailplane IGC / XCscore / FAI Badge Flight Validator