The longer the race, the more important pacing is. Go out too hard in a long course race (esp full IM) and the second half will suffer (not to mention any disciplines that follow).
If you have a power meter or pace device, even-splitting is pretty straight forward. Pick a very carefully selected goal # you want hold (coach will help you with this), watch the number and try to hold the same # throughout (+/- upper and lower limits stated below below).
Full IM bike perceived exertion if no power/pace device:
In a full IM race, in terms of perceived exertion on the bike, the first third should feel moderately ez, the middle third will feel moderate, and the last third should feel moderately hard.
The run should go something like this: First third is moderately ez, middle third moderate to moderately hard, last third moderately hard to very hard, on the verge of excruciating!
upper/lower limits on IM pacing/effort:
Set upper limits for uphills and headwinds:
bike power -- never above Half Iron power # or effort. too many athletes ride uphills and headwinds closer to threshold power without even knowing it and suffer severely the last part of the bike and the marathon.
run pace -- will slow depending on the grade. try to keep the same effort it took to maintain your goal Pace on flat terrain, and perhaps slightly more effort.
Set lower limits for downhills and tailwinds:
bike power -- unless coasting due to severe tailwind or downhill, never more than 20% below goal IM power # or effort level. the goal is a mostly steady effort with few interruptions.
run pace -- will increase depending on the grade. try to keep the same effort it took to maintain your goal Pace on flat terrain, or perhaps slightly less effort.
Half iron/70.3 bike perceived exertion if no power/pace device:
In a half iron/70.3 race, in terms of perceived exertion on the bike, the first half should feel moderate to moderately hard, and the last half should feel moderately hard to hard.
The run should go something like this: First half is moderately hard, miles 7 - 10 hard, and last 5k hard to excruciating!
upper/lower limits on Half Iron/70.3 pacing/effort:
Set upper limits for uphills and headwinds:
bike power -- never above Threshold power # or effort. too many athletes ride uphills and headwinds well above threshold power without even knowing it and suffer severely the last part of the bike and the half marathon.
run pace -- will slow depending on the grade. try to keep the same effort it took to maintain your goal Pace on flat terrain, and perhaps slightly more effort.
Set lower limits for downhills and tailwinds:
bike power -- unless coasting due to severe tailwind or downhill, never below full IM power #/effort. the goal is a mostly steady effort with few interruptions.
run pace -- will increase depending on the grade. try to keep the same effort it took to maintain your goal Pace on flat terrain, or perhaps slightly less effort.
Coach Kirk
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