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Race pace for Long Course Worlds (4k/110k/30k)

Julie PfeifleJulie Pfeifle
in Racing Forum 🏎

Looking for advice re: pacing (specifically %FTP and run pace) for upcoming long course world championships in France on 6/1.  Distance is weird - halfway between 1/2 and full IM - 4k swim / 110k bike / 30k run.  Run is my strength and swim the weakest link.  Lots of race experience (5 IMs), so know how to push.

Thanks in advance for any input!

Julie

Comments

  • Al TruscottAl Truscott

    I've never done this distance, so my thoughts are just that ... thoughts. The swim is the easy part - just pace it as you would any IM swim.

    I think the IF for the bike will depend in large measure on how long you expect to be riding. If you're going to take 3 hours (props to you if you can!) then I'd think HIM pacing rules wold apply, in this instance, an IF= 0.77-0.78. If you're going to take 4 hours, then something more like 0.73-0.74 would make sense. Adjust appropriately for times in between. If it were me, I'd be aiming for 0.75% after my first thirty minutes of easing into the bike leg.

    As to the run, it's 20 miles. So starting out @ your long run pace for the first 4 miles or so seems about right, then seeing if you can get move towards half way between MP and LRP. Adjusted for environmental conditions of temperature, humidity, gradient.

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