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TriFred's Questions Thread -- HIM Execution

FredwhansenFredwhansen
in Racing Forum 🏎
Coach, I'm doing the swim and bike only at NO70.3 this Sunday. Relay with my wife running. I'm doing FL70.3 May 19th. Any advice on the best race strategy at NO to prepare for FL? I was thinking about running some miles off the bike to gauge if I executed my swim & bike properly? I guess I have never executed the bike properly (too hard) and notorious for empty tank on the run. I'm always on my phone or iPad and haven't really been able to read the race pace on the bike to setup my run properly. Can you you give me a breakdown on bike pace I should shoot for at NO & FL 70.3's? Thanks!

Comments

  • Bill McKinneyBill McKinney
    There should be a pace calculator somewhere out there that gives guidance on pacing for HIM. I'll see if I can dig it up, but I"m sure you'll find it in the wiki. I would do the race as a race rehearsal meaning do the bike portion at the exact watts you're thinking for Florida, practice your nutrition, and do 3-5 miles off the bike at projected race pace.
  • Bill McKinneyBill McKinney
    The power guidance in the wiki says:

    2:30-3:00 split = .8-85 IF Use TSS tables to define specifically.
    3+hr =.78-80 IF let TSS sort itself out

    So assuming you're in the first group you're looking at 200-210 watts.
  • FredwhansenFredwhansen
    Bill, thanks. I usually ride about 2:29-2:35. Heat is not my friend and in the past at this pace my HR has been in Z4/5 and resulted in poor run times. I will try to ride at correct power and keep my HR down as well. Probably give up 10 min in bike time, but eliminate 20-25 min off my run for a quicker overall time. Again, thanks!
  • Coach RichCoach Rich
    Hi Fred,

    I'm going to move this to the Race Execution forum, as that's the theme of your post vs season planning, which is the intent of the Macro Forum. Thanks!
  • Coach RichCoach Rich

    To answer your question:

    • How to race IMNO is a function of your goals. If it were me and I were doing a relay, I would crush the swim and the bike, not doing the event as a HIM race rehearsal.
    • You'll find a wealth of race execution information under Resources / Racing Member Central above. HIGHLY recommend you go through the stuff we've put together for HIM race execution. 
  • FredwhansenFredwhansen
    I read this too late. I hadn't swam in a race for almost two years, so ended up swimming a 39. I forgot to take off my wedding band which is very loose and I was very concerned about it falling off. Switched it to my right ring finger. Never felt comfortable with a good pull through my swim stroke in fear of losing my ring, so I'll take it. I did end up biking just under 2:34, so that went well. I did ride about Z2 for the first 30-60 min, plus into a head wind mostly and 19mph for the first hour, then kicked it into gear the rest of the way for a 21.87 mph avg. I'm sure I could have kicked it into a higher gear sooner. I finished stronger than normal so the endurance is there. I need to get on my bike outdoors more the next three weeks because my butt bones got pretty sore. Water was 64 on the swim. I don't do very well for the first few minutes of a cold swim. Water was choppy, but very manageable. Time trial start much like IM Louisville. I'm sure people like me if doing the full race in 50-54 AG weren't happy since they started near the end and I heard it took two hours to get everyone in the water.
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