OD execution strategy

Bob Irwin

My last race of the year is an OD race next weekend.  It is quite hilly - over 2000 feet of climbing in a 28 mile bike.  I injured my knee in May, and was off cycling for 3 weeks and running for about 6 weeks.  The cycling is good, but the run mojo never really came back.  Suggestions on how to pace the bike would be appreciated.  I figure i'll just do what I can on the run.  Thanks

Brenda Ross

Not sure what you are asking for? % of FTP? HR etc... more info is required.

cgres123

You know the pacing guidlines with a bike , ya been here since 08, ride steady on the hills going up at cresting the hill start your hammering going down. Since it's not an IM or HIM you can ride an IF very high, your call.

Ratched things down a BIT for the last 1/2 mile to collect yourself and hit up a nice caffinated GU drink some then focus on your run. Understand your not at your best running right now so do the best ya can and go have some fun.

Peter Greagg

An IF of 0.88 to 0.92 on the bike and run @ HMP is the usual advice.

FWIW, I can't push my IF above 0.88 in an Oly in the past but maybe since Todd @ TTbike fit has made big changes to my setup that may no longer be true.

Coach Patrick

What Peter said...same effort "distribution" across hills/downs/flats, just a higher sustainable IF...then have fun on the run!

mgraffeo

I try to look down at my PM and always see .95, which usually ends up meaning a ride with an IF of .9 = .92

Run is HMP, plus the dig deep of the last 1 - 1.5 miles. You 'can' run much faster for the last 8-12 minutes, but it's really hard to convince yourself to.

John Stark

Bob:

What race is that?

.8 to .85 and stay "in the box" on the hills.  Let the roadie mentality dudes get out of the saddle and hammer.  You sit back and hold those watts steady.

However, if you aren't worried about the run . . . then KILL IT!  

John