Ironman Frankfurt 2026 – How fast were you on the bike with what wattage/weight? Trying to estimate my bike split.

Hey everyone,

I'm prepping for my first full Ironman (Frankfurt 2026) and I'm struggling to translate my bike power numbers into an actual time on that course. So here's what I'd love to hear from you: How fast did you ride Frankfurt (or a similar course) at what wattage, and what's your weight/height? Also curious how much the groups on course realistically help – obviously legal, no drafting, but you're never truly alone out there either.

Here's my background so you can compare:

About me:

• M/31/175cm/65kg (143 lbs)
• 2 years of 70.3 racing experience
• Training ~10–12h/week, probably a bit more in the final 6–8 weeks

Current fitness (lab-tested, spiro + lactate):

• VT2 bike: 243W / 3.7 W/kg
• VT2 run: 3:48 min/km (6:08 min/mi)

Race history:

• 70.3 Rapperswil: 5:16h (not a great race though for me; also no TT and no carbon here)
• Standalone marathon: 3:10 (targeting sub-3 in fall 2026)

Bike: Cube Aerium 2026 (TT bike)

Race plan for Frankfurt:

• Swim: ~1:15
• Bike: targeting 180W – but no idea what speed that translates to on this course
• Run: ~3:30 marathon
• Overall goal: sub 10:30

The 180W feels sustainable for me, but I just can't gauge what kind of speed that'll produce over 180k in Frankfurt. Would really appreciate any data points – thanks!