In the written content section there is a zip file called racing with power that tells you what "gear" to use at what time in the race and there is an excel spreadsheet to help you calculate your gears. That section has loads more great reading on executing your race properly using power.
The train map has very detailed information about how to determine your race power and pace targets. It will be based on your estimated bike split time and FTP. You will then "test" this out during to race simulations to refine and find the right target for you.
Unless your IM is in less than 6 weeks, you have plenty of time to figure all of this out. If you are curious now, take a look at the train map: http://www.endurancenation.us/membe...cution.php
The simple answer is your IM bike will be the easiest ride of the year for you and probably at around 70%, which is significantly easier than any workout on the EN OS, or IM plan. However the link above will provide a ton more detail on how to handle the first hour, short climbs, long climbs, etc.
This is the target from the Racing with Power link. The zip contains the file. I downloaded it earlier before posting and was able to open the spreadsheet.
Gasp! I don't have a power meter. Is there any info in Da Haus regarding proper pacing on a bike during an IM for HR athletes (other than Z2 because we all know HR is not a good indicator)?
lots. go to the race execution station of the train map, and listen to the podcasts (under downloads), which are excellent. Also, try not to get too worried about a race that's still pretty far away (unless you're transitioning into the IMSG plan soon).
Also, try not to get too worried about a race that's still pretty far away (unless you're transitioning into the IMSG plan soon).
X1000!!!! Seriously. Don't get too freaked out about race day execution just yet- even if you are doing IMSG. R&P will "change gears" and have us all thinking about race execution details as we get closer to the race season. It's totally OK to start wathcing the 4 Keys vids, reading the stuff in the Train, etc. But don't get too far down in the weeds with it.
Gasp! I don't have a power meter. Is there any info in Da Haus regarding proper pacing on a bike during an IM for HR athletes (other than Z2 because we all know HR is not a good indicator)?
I would argue that HR is probably the next best thing. However, that entirely depends on whether you truly have a good understanding of your HR characteristics. For example, most people will see higher HRs for the same RPE when racing vs training. Also, HRs tend to be higher after tapering. Etc...
I would pay close attention to your HR in the first 20min. It most cases it will be quite high coming out of the water. Just focus on getting it down to a level you *feel* you can sustain. HR won't buy you much in the hills because it's a lagging indicator. I would then turn my attention to using RPE with an occasional peak at HR to make sure it's not rising too high. I find that the less fit you are the greater chance you'll see cardiac drift in the 2nd half of the ride. So that's something you'll have to assess on your own.
Anyway, just some thoughts for those who don't have a PM.
Comments
Stephen - go here http://www.endurancenation.us/members/train/execution.php
In the written content section there is a zip file called racing with power that tells you what "gear" to use at what time in the race and there is an excel spreadsheet to help you calculate your gears. That section has loads more great reading on executing your race properly using power.
Chris
The train map has very detailed information about how to determine your race power and pace targets. It will be based on your estimated bike split time and FTP. You will then "test" this out during to race simulations to refine and find the right target for you.
Unless your IM is in less than 6 weeks, you have plenty of time to figure all of this out. If you are curious now, take a look at the train map: http://www.endurancenation.us/membe...cution.php
The simple answer is your IM bike will be the easiest ride of the year for you and probably at around 70%, which is significantly easier than any workout on the EN OS, or IM plan. However the link above will provide a ton more detail on how to handle the first hour, short climbs, long climbs, etc.
Follow the link Matt provides to the Train Map. It's in Written Content/Racing with Power.
Thanx Matt!
Found it!
www.box.net/shared/2s9bz41kw0
This is the target from the Racing with Power link. The zip contains the file. I downloaded it earlier before posting and was able to open the spreadsheet.
lots. go to the race execution station of the train map, and listen to the podcasts (under downloads), which are excellent. Also, try not to get too worried about a race that's still pretty far away (unless you're transitioning into the IMSG plan soon).
Mike
X1000!!!! Seriously. Don't get too freaked out about race day execution just yet- even if you are doing IMSG. R&P will "change gears" and have us all thinking about race execution details as we get closer to the race season. It's totally OK to start wathcing the 4 Keys vids, reading the stuff in the Train, etc. But don't get too far down in the weeds with it.
I would argue that HR is probably the next best thing. However, that entirely depends on whether you truly have a good understanding of your HR characteristics. For example, most people will see higher HRs for the same RPE when racing vs training. Also, HRs tend to be higher after tapering. Etc...
I would pay close attention to your HR in the first 20min. It most cases it will be quite high coming out of the water. Just focus on getting it down to a level you *feel* you can sustain. HR won't buy you much in the hills because it's a lagging indicator. I would then turn my attention to using RPE with an occasional peak at HR to make sure it's not rising too high. I find that the less fit you are the greater chance you'll see cardiac drift in the 2nd half of the ride. So that's something you'll have to assess on your own.
Anyway, just some thoughts for those who don't have a PM.
Thanks, Chris