Jonathan, your key long ride this weekend was brilliant! and tough! You hit the required TSS and tons of vertical to get at the specificity of the bike leg for Ironman Mont Tremblant. While the total intensity factor was somewhat lower this is 'ok' considering the massive 7K feet of vertical you accomplished during the ride. Your power output was mostly in power zones two and three which is perfect. This day should really give you confidence coming into the final build phase to raceday.
While you didn't have heart rate for this ride fairly sure at that altitude and 90+ degree temperature you were redlining it.
Overall the big weekend of training should have you fairly fatigued. Make sure you are recovering just as hard as you trained this week. ~Cliff
How to Use the Ironman Pacing Table
Your bike-finish TSS should fall into either the light gray, dark gray, or yellow sections depending on how you categorize yourself (see the color-code legend to find your race category). Then on the left side of the table find your goal bike time.(This must be supported by long rides you have done and by your FTP. See our bike pacing calculator here) By looking to the right of the goal time and in your color-coded category you’ll see a range of one to four TSS numbers. Then by glancing up to the top row for both ends of this colored range you’ll see what your IF should be throughout the race. Then you simply ride in that IF range on race day and—voila!—you have your optimal bike time and are ready to actually run the marathon.