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Guidance for the bike leg of a Team HIM

kevhillkevhill
in Racing Forum 🏎

Am doing the bike leg of the first Dubai HIM next weekend in a team. Any guidance from the Haus of how I should try pace that?  

Biking is my strongest so am looking forward to a chance to ride more what I "could" rather than "should" given no run after, but also don't want to totally blow up.  Haven't done a heap of work for this but am not in poor shape either, FTP around 285W right now. Course should be pretty flat other than few road overpasses and the tunnel to Atlantis the Palm.  Could be a little windy though but that should be on way out (unless we get that dreaded wind change and double head winds). Temps a bit cooler than summer - around low 80's with 40-50% humidity.

Any guidance or thoughts appreciated.

Comments

  • GMAN 19030GMAN 19030
    I'd target close to 90% if I were just doing the 56 mile ride.
  • Scott GiljumScott Giljum
    I am with Bob on this one, though thinking of building a bit through the ride to end a bit higher.
  • jalesliejaleslie

    I have no experience with this, but my thoughts would be:

    1)  Usual HIM bike leg recs are 80-85% and low IF.  This is mainly to save legs for the run.  

    2)  Weather you're describing sounds pretty good for biking.  

    3) This sounds totally fun!

    That being said, I'd agree with Bob and Scott both!  I'd start 85% or so, pushing towards 90% gradually.  I'd not worry as much about VI either.  Would ride it more like a road race/group ride minus the drafting.  Let us know how this goes....sounds fun.  

  • Al TruscottAl Truscott

    Posted By Jeff Leslie on 03 Nov 2014 12:05 AM

    ...  I'd not worry as much about VI either...  

    Not so sure I agree with this. The idea, I presume is to get from point A to point B as fast as possible, so your team does as well as it can. Cycling races are not about going as fast as possible (except for TTs), but about positioning yourself, and rationing yourself, so you can pip guys right at the end.

    The best way to go fast in a non-drafting situation (which I presume this is) is to ride as steadily as possible, at as high a power level as you sustain for the entire time. Obviously, since it will take longer than an hour, this will be below 1.00 IF. Surges, hammering up hills, etc, will eat up the matches sooner than keeping a steady pace will. I've never tried something like this, but I suspect that for a 2:30 ride, that 88% would be the maximum sustainable - 2% higher than one would ride in a HIM (which would be 0.85).

  • Peter GreaggPeter Greagg
    What Al said!
  • kevhillkevhill
    Many thanks all for the feedback. Just to clarify Al this is a non-drafting race, is a triathlon but I am just doing the bike leg for the team (guys from work are doing the swim and run) so essentially is a 90km TT. Depending on conditions am targeting around 2:15-2:20 but a bit depends on the wind (is forecast to be quite windy and the course is pretty open - it is the desert after all).

    Based on the guidance will probably do first 20-30km at around 85-86%, and then build as I feel ok up to 90%. I will try keep IF under control at least until the last 20km, then if feeling ok will be time to unleash the beast.

    No matter what I do am sure it's going to hurt but thats part of it and at least no death march after from over-biking.

    Cheers all!
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