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ST George as a step to CDA

Douglas SutherlandDouglas Sutherland
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I picked St George in part based on the advice from friends/family to do so prior to my first full at CDA. Aside from swimming, I am hitting all work-outs, with good intensity. I am feeling super confident with the run especially. Further, I plan to load up the Full distance training plan this week or next, per my TSR. Anyway, what is the pace effort I am aiming for at St George - is the idea to set a new PR at the HIM distance, or is the idea to practice IM pacing for 70.3?

DS

Comments

  • Jason BrandtJason Brandt
    Doug--I understand that you race with Power. In the Race Execution section of the WIKI there is a link for Racing with Power. I believe in there is a powerpoint presentation (free content) that has a beautiful chart that is colored Green, Yellow and Red for guidance on how hard you should ride the bike. It begins with your best guess of your predicted bike finish time then you identify the green zone and from there your % of FTP. For me, the HIM guidance in green is to ride at 80% of FTP.

    EN philosophy is the definition of a good bike is determined by how well you run.

    These suggested power targets are then validated during your race rehearsals.

    For me (I've only got a few long courses under my belt) the HIM is 80-82% of my FTP and my IM is 70-75% of my FTP.

    I did Wild Flower and IMCDA last year and I think you'll be glad you've done the HIM leading into IMCDA.

    Hope I understood and answered the question you were asking
  • Coach RichCoach Rich

    Posted By Doug Sutherland on 22 Mar 2015 09:27 AM

    I picked St George in part based on the advice from friends/family to do so prior to my first full at CDA. Aside from swimming, I am hitting all work-outs, with good intensity. I am feeling super confident with the run especially. Further, I plan to load up the Full distance training plan this week or next, per my TSR. Anyway, what is the pace effort I am aiming for at St George - is the idea to set a new PR at the HIM distance, or is the idea to practice IM pacing for 70.3?

    DS

    You want to race IMSG as a HIM, NOT as a race rehearsal for IMCDA at IM pace. 

    See our Half Ironman Race Execution guidance here

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