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Olympic pacing help

RHolmesRHolmes
in Racing Forum 🏎

Ok...I've been training with my power meter for a couple months...first on the trainer & now outside. I'm planning to do a local (and hot!) olympic race July 14th. How should I use my power meter to pace myself on the bike? The resources in the wiki seem focused on half/iron distances. This would be a great opportunity for me to practice using my power meter in a race...before my half ironman in September...but I just don't know what to aim for. I do know my FTP numbers on the trainer & outside.

I'm also curious which zone I should be planning (hoping) to run in...or if I should run by heart rate (as the coaches proposed late last season).

Thanks!!

Comments

  • Peter GreaggPeter Greagg
    Rebecca — for the bike an IF in the range of 0.88 to 0.93 for an Oly.
    And for the run, HMP is the usual Oly run target.
  • Scott AlexanderScott Alexander
    @Rebecca, Disco tri in Lewisville on 7/14? I'll be doing the sprint that day!

    It's an exposed course, both on the ride and the run, so adjust your efforts accordingly, especially on that run.

    I agree with Peter though on those %s. For the sprint, I'll be pushing even harder than that and just hoping to survive the run!
  • gambgamb
    I've got one on 7/14 also that is a scorcher (chattanooga TN). I'm planning on taking my bike effort down to the .80 - .85 range. I cooked last year and don't plan on repeating that experience. I typically ride olympic at 90% or so and then adjust by feel
  • RHolmesRHolmes
    Thx all! Yes, Disco tri. I've done the course in May for Texas Man but never in July!

    And, on the bike should I just be looking at current power and aiming for the appropriate range? (I'll also look at HR and total time)

    Thx again!
  • gambgamb

    Posted By Rebecca Holmes on 02 Jul 2013 09:26 AM


    Thx all! Yes, Disco tri. I've done the course in May for Texas Man but never in July!



    And, on the bike should I just be looking at current power and aiming for the appropriate range? (I'll also look at HR and total time)



    Thx again!


    3s power is what I look at and try to keep it close to my target number.  I don't get hooked on it though.  If the target feels too hard I back off, if it feels too easy I pick it up slowly.  BTW, Too Easy has to be REALLY REALLY easy
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