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Heat index calculator and HIM racing/ race question

trisumaitrisumai
in Racing Forum 🏎

So I plugged in my data for this Sunday's Little Smokies HIM.  The expected temp is 86 degrees.  My Vdot is 52.5 but I am going to race at 51.5.  This gives me a .88-.93 IF pace of 7:09-7:40.  Now for the calculator the avg pace/mile impact is 1:13.  Does this change given that I am running a HIM and not an IM.  Should my heat impact pace be 8:22-8:53/mi? 

Second question:  I have never seen this course but the run course has a 250 foot gain over the first 2 miles and at mile 6.5-9 (2 loop course) as well as a .7 mile stretch with a 90 foot gain (@ 2.9%).  How much slower should I go at these sections?

thx

Comments

  • mgraffeomgraffeo
    For the first answer, yes, the heat impact tool was based off of IM data. HIM should be different, with less fatigue going into the run, and run at a different time of day. I'd guess it should be less, but the team building the tool didn't look at that (at least when I was a part of it).

    On the hills, go by RPE, and let pace fall where it falls.
  • Coach RichCoach Rich

    Correct, the pacing tool was built around IM data and doesn't include HIM data. I would use my experience with my own...experience...with racing in the heat to adjust those paces. 

    What Mike said re pace on hills. 

  • Al TruscottAl Truscott

    Kar-ming: FIrst off, the heat pace calculator was not designed for, nor has it been tested in HIMs. If you do use it, you should look only at the line which indicates "% pace impact". The absolute pace #s are for the IM marathon, and your HIM pace should be faster than that!

     Second, you ask, "the run course has a 250 foot gain over the first 2 miles and at mile 6.5-9 (2 loop course) as well as a .7 mile stretch with a 90 foot gain (@ 2.9%).  How much slower should I go at these sections?"

    Here's my 2¢... ignore your pace, and run off of RPE and HR. If you have been training well, you have a good sense for how it *feels* when you are running @ HMP and MP. As well, you should know what your HR should be @ those paces. After the first 2-3 miles (which will be uphill, as well as the time when you should be running SLOWER than you will later in the race), try to modulate your RPE and HR into the range from the slowest part of your HMP to the midpoint of your MP. And keep your cadence STEADY, whether going up or down. So you'll be flying down the hills, and taking quick little steps (or at least feel that way) as you go up hill. Your pace will be all over the place, probably between 6:00-9:00 min/mile depending on the gradient of the slope. Don't try to chase a pace number, it will drive you crazy.

    Coach Patrick, among others who have done a fair amount of long-course triathlon racing successfully in the heat, has found that HR (backed up by RPE) is a good way to "smooth out" both hills and heat, to normalize those factors in the same way power normalizes hills and wind on the bike.

    Another little trick I use is to constantly ask myself the question, "Can I hold this pace the remaining distance in this race?" If not, then I back off a little. After the 12 mile marker, spend whatever you have left. And don't forget to use the ice and fluids at EVERY aid station.

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