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Instead of heat adjusted pacing... what about cool adjusted pacing?

GMAN 19030GMAN 19030
in Racing Forum 🏎

Ironman Canada is on the docket in 2+ weeks.  I live in the Houston, TX area and it's just brutally hot & humid during the summer.  Every single run or ride I've done in the last two months has been in temps or heat index between 90-110 degrees.

Whistler is going to be 20-40 degrees cooler than what I'm accustomed to which is going to be awesome.  My question is... do I pick up the pace/intensity in the cooler temps or do I keep to my goal paces and "enjoy" less stress on my system on race day?  Riding for 5 hours at a NP of 200W in 100 degrees is far more difficult than doing it in 60-70 degrees.  Likewise, running in 100 degrees is far more difficult than running in 60-70 degrees.

Comments

  • robin sarnerrobin sarner

    will be interested to hear.

    bear in mind it very well may be 80s at Canada.     But not as humid as Texas.

  • GMAN 19030GMAN 19030

    Average high temp in Whistler on August 25th for the past 14 years was 69 degrees.  It only broke 80 on two occasions during that 14 years and both times was 82.  80's are certainly possible but appear to be unlikely.  Forecasts don't mean diddle this far out but a high of 73 according to Accuweather.

  • Joe MatchetteJoe Matchette

    Bob,

    During the implimentation of the Heat-adjustment calculator, Matt S pointed me to a spreadsheet that you use to adjust pace for increases in temp.  You can use it to find your "65deg VDOT" from one garnered in a higher temp.

    I have attached the file (I think).  Let me know if it works...

    Joe

     

  • robin sarnerrobin sarner

    bob.   cool.   

    looks like I need to prepare more for cold on the bike then heat on the run.     though the climb up Callaghan valley will warm us up quick. 

  • Scott AlexanderScott Alexander
    Have IMMT next weekend, and live in Dallas (very similar to Bob's conditions), so I'd be interested in hearing feedback on this too.
  • rboglerbogle

    I read a couple recent articles on heat training in lieu of altitude training. Looks like blood volume adaptations are very similar to doing altitude training. If thats true, you could be looking at an nice comfortable bump! My experience from living at alt and racing down low is a 1 -1.5 vdot bump, and ~5% ftp. But thats n=1 sample size. 

  • Racing YodaRacing Yoda
    I have heard the same thing about heat and humid training being close to altitude training. Let's hope that rings true for my LT trip.
  • Al TruscottAl Truscott
    Will training in the heat/humidity make you any faster on race day than training in a cool environment would have? I dont think so. But, for sure, if you did two VDOT test, one @90F/ humid, and one @55F, the cooler one would be higher, just like two VDOT test @ 7000' and 100'. IOW, your ability to generate top end speed is reduced @ altitude and in the heat, and that affects your power & pace @ all speeds/levels of effort. So Bob will go " faster" in BC, but not magically faster.

    If there are altitude like changes from training in the heat, the result might be an ability to hold a given watt level or pace for a longer time in the cooler environment than the hot one. That's what I mean by "faster".
  • Racing YodaRacing Yoda
    Ya my take would be to slow down less going from sea level to altitude. Slowing down less with the heat and humidity training creating similar blood changes to altitude living/training. I signed up for Lake Tahoe when I lived in Albuquerque. Many long sustained climbs at 6000+ altitude. Training was going to be just like the course. Now, having moved to Charlotte is, well... different.
  • cgres123cgres123
    Bob you are in for a treat. After all that training in the heat with the IM being in a cool place, even 80s, your going to feel like being shot out of a cannon.

    Make sure you are warmed up for the swim as you may feel cold. Hit your paces for the bike and evaluate your HR and Watts executing as you know how. What ever your HR is coming off the bike hold the same for your run. Make sure the two are where they need to be. Being cooler will not give you more endurance as you tested at but coming from a hotter environment to cooler one may make you feel like you have more great. Don't buy into it upfront. Be patient and if you have it in yourself late in the run you might push it out more.

    I think your fueling will be something that will need to be adjusted as you will not need to drink as much but you still need to even if you feel like your ok.
  • GMAN 19030GMAN 19030
    Good stuff so far.

    As to the altitude... I get what everyone is saying but altitude isn't an issue at Whistler. But interesting nonetheless.

    I figure I'll stick to my wattage game plan on the bike and hope the cool temps pay me some dividends on the run.

  • Coach RichCoach Rich

    My advice is ignore/bank whatever increase in watts / speed on the run and use it to place you in a better position to not slow down in the last 8 miles of the run. 

    This is similar to the conversations we see about "will I see a wattage bump after my taper and should I account for it in my goal watts for my race." Nope...just bank those watts and save them for the run = not slow down. 

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