Run Power Calculator

by The Coaches on February 9, 2015

This is an entry by Alan Couzens, fellow triathlon coach. Very informative…
Run Power Calculator
Alan Couzens, MS (Sports Science)

You’ll find below a calculator that will give you an equivalent bike power (in watts) for a given running pace.

To use it, simply enter your weight (in lbs) in the first white cell then a given (flat) run pace (in the format h:m:ss) in the cell below. E.g. for 8:30/mi, enter “0:8:30″. It will the spit out an equivalent energy output (in watts) on the bike.


A key element in my “energy pacing your ironman” pacing strategy (here and here) is that you negative split the race, i.e. that you’re putting out more ‘power’ in the run portion of the race than you are for the bike portion. This calculator is particularly useful as a ‘check in’ on how well you accomplished this (or whether you left some time out there on the course).

Ideally, your “run power” should just about always be greater that your normalized power on the bike for any 70.3 or Ironman event.

This calculator is based on average economy numbers of 75W/L on the bike and 210ml/kg/km on the run. Actual equivalencies may vary a little with specific economy differences but this represents a good ‘ball park’ based on the average of triathletes that I have tested in the lab.

Hopefully, you find it useful & it can help to lead you to a PR in 2014.

Race smart!



Second Lake Placid Tri Camp/Training session added…Just wanted to gauge the interest on a second Tri Camp/Training session for June 27-29th…This is in addition to our first camp. If there are several athletes interested, I will plan it. Very low-key camp with plenty of good volume on course. Email



by The Coaches on January 11, 2015

Workshop: Nutrition for races, recovery and every day. By Bridget Coll Sherratt, nutritionist and all-American triathlete

Where: Starting Line Sports
40 Main St. Madison, NJ

When: Wed January 21 @ 6:30 PM

(@7:30 Pearl Izumi Fit session for 2015 Custom Tri Kits)

Bonus: All items will be 15% off in store only Jan 21

Limited space MUST RSVP via Email

check the web at


2015 Start-Tri Team Announced

December 14, 2014

We would like to welcome the following six members to our 2105 Team Pete Kavalus Zoltan Kemecsei Dan Simonetti Kristin Cacicedo Deirdre O’Mara Lori Freeland-Morris The athletes : • Were chosen randomly • Will race Flat as a Pancake Sprint in June Race Perks: • Will be monitored on Training Peaks (if not already using) [...]

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2015 Sponsored Team Forming

November 10, 2014

Press Release- November 7, 2014 will be forming a 2015 “Sponsored Team”. The team will consist of 6 total athletes (3 men and 3 women). The athletes : • Will be chosen based on their past resume and plans for 2015. • Can be current or past Start-tri trained athletes. • Can race in [...]

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Fall Updates

October 12, 2014

Welcome Fall in the Northeast… Fall in our area means recharging the battery and getting away from very “tri-specific” training. Toward that end, go find some new activities to re-charge your battery. Fall brings thoughts or mountain biking or cyclocross to sharpen your biking skills. Trail running or hiking at this time of year can [...]

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Recent Results

August 22, 2014

Ironman Mt. Tremblant: Great big CONGRATS to Ironcouple Matt Lefkowitz and Amy Campbell Lefkowitz for both achieving a personal best this past weekend at Ironman Mt. Tremblant!!! Also great big CONGRATS to Scott Johnson for digging deep and PR’ing by over 2 hours, JT Thompson for PR’ing and his brother Bruce for winning his AG [...]

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August Racing Update

August 13, 2014

Good Luck to all Start-Tri Athletes and friends as well as Paramounters, MAPSO, Endurance Nation racing over next two weekends: Ironman Mt. Tremblant- Matt Lefkowitz, Amy Campbell Patty Willetts MacNaught Scott Johnson John Bye Christine Kachinsky-Bye Lauren Barrows Jt Thompson Bruce Thompson Bernie Garuppo West Point Kids Tri- Brendan Eric Probst West Point Tri- Joe [...]

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Start-tri Updates

June 12, 2014

Summer will officially start next week however, Start-tri athletes turned up the heat at many races in late may in early June:) Jerseyman Report: ALL Athletes finished and some even scored some hardware! Congrats to Leon Herszon, Joe Campolattano, Dan Simonetti, Zoli Kemecsei, Scott Johnson, Deirdre O’Mara. Kristen Dvorscak 2nd in AG Jodi Huckabee 3rd [...]

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Day one of Triathlon racing…

May 17, 2014

Well after the crappiest of winters (unless you are a snow lover:) ) and a colder and wetter than usual spring, the Jersey Tri Scene opened up with Jerseyman at Spruce Run State Park. Special Thanks to Ray Campeau for taking this challenge on and keeping racing alive in NJ!!! Thanks to Joe Patanella and [...]

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