Last Race Pace Brick before Rev3 Anderson
Ok. had a great day today I think, but had a couple of questions, not really concerned just wondering
Here's a link to the ride --> connect.garmin.com/activity/227765089 or Training Peaks --> tpks.ws/zjpcim03
From those
Goal Power was 196 according to 77% and my 255 FTP with a TSS of 170
And the results
NP 194, VI of 1.02, IF .756, TSS 162.3
Everything went well but one question I had was my HR was Zone 1, average of 144 where my Z1 goes up to 145
Is anyone elses HR stay that low while racing HIM? I loved how much I had off the bike. I ran 8:30's for 3 miles very easily in Z2 and then took it down to 8:00/mile but I don't think the 8's would last for 6 more miles. I do think I could run the 8:30's for the Half though which I should be thrilled with
Like I said, not worried about the HR but wondered if anyone else stayed that low while putting up a Z3 power effort
Comments
Looks strong. The truth lies in the run. If HR is hanging around z1 at Goal Watts & Paces, don't try to raise it. Most of us use HR as a warning light. Stick to watts and pace and enjoy the low HR. However, we do use HR to tell us to back off. If goal watts & pace say they're right but HR and RPE are/feel high, then backing off is called for.
If you're thinking that you have some untapped speed to be unleashed, that's a risk that could undo you on race day. I think you'll find that you'll still go faster than you have just by doing the EN work and plans. If you get greedy with the 'Could' Pace as opposed to the 'Should' Pace, you may be kicking yourself after the race. We work hard to build to a race but the other arrow that EN pulls from it's quiver is it's Race Day EXECUTION.
Earn the faster watts and paces with the tests for next year! Then, there's no guessing!
Also, that Rev 3 run is very fair but it has a lot of long steady inclines of low grade. It can wear you down so stay focused, be patient, don't get discouraged.
I was in your exact position last year. It was my first full year with EN and I put in the work building up to Anderson. I was faster and stronger than I had ever been even as an old fart. But, I got greedy on the bike, did the 'could' and paid for it on the run. So, basically, I'm just warning you to NOT do what I did. If you use EN for the build, don't waste it on the execution.
Good Luck & Have Fun!
BTW, one sorority worked an aid station where every young coed was dressed as a Sexy Disney Princess. Was, umm, cute, in a perverted old man kind of way. Ariel was my favorite! It was like the dark side of the Disney Princesses!
Thanks for the tips Chris, I was planning on sticking to the power numbers but found it interesting my HR was so low and just curious. I'll take that on race day no doubt
And I did Anderson last year, Needless to say I walked that aid station and stayed and chatted a minute. I already had blown the run so why not
Nice work
I have my last HIM RR in a couple of weeks and looking at yours raises a question for me.
I thought that the target IF for a HIM was .8 to .85?
Did you decide t hat this was too high?
I went by the tables in the power webinar. Assuming a 2:45 finish. Looking at the middle green block its supposed to be 77-78 percent. The run is my weakest so 80 is as high as I would probably go