HIM Race Simulation Pacing
Hi Everyone,
Can anyone point me to some thread or podcast or wiki or ? that indicates what is the pacing for an HIM race simulation? I've seen the posts on the run segment, but I don't see anything on the bike portion. I've listened to the podcasts, but they are not explicit as those for the IM. It's a bit late for my race simulation today, so I'm planning on ride easy for the first 30 minutes and then bump it up to upper Z2 for the rest of the ride.
Thanks,
Patty
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Comments
Try this www.box.net/shared/pzqo14z542 and www.endurancenation.us/members/train/execution.php
Thanks! I've gone through those as well.
I guess I was looking for something, race simulation wise, more specific to the HIM distance (as the discussion in the post is about IM). The HIM webcast is a good discussion for the overall training and racing an HIM but doesn't go into the specifics of this particular workout.
Thanks again,
Patty
Hi Patty, The race simulation should be done exactly as you plan to do the race. The link Matt provided includes both a bike and run podcast and presentation that talk about how to determine the power/hr/paces you will use on race day.
Simply do the race simulation at those paces as a test to determine if they are the right paces and if you nutrition is right.
The bike is done exactly as on race day. Follow the race exectiuon guidance for that. The run is is a 6 mile brick. The first 3 miles 30 seconds slower than race pace and then 3 miles at race pace. Run race pace should be discussed in the race execution materials.
The answer is a bit more complicated than that. Recommend you download the Racing With Power download and the IM/HIM Bike Execution Dowload to get the full picture.
That depends on how long you will be on the bike for. For example, if you are going to be on the bike for 3:30 you probably want to be below 80%, but if you are on the bike for 2:00 you can be closer to 90%. If you ask most athletes with power they will say just go 85% and for most that will work ok. But RnP have a very detailed set of tables based off of years of data that will give you better advice for your specific situation. Everyone in the house should take the hour to listen to the podcast mentioned above in detail and learn exactly how to use this data to help you.
I hope this didn't sound like I was picking on you David, but HIM pacing is coming up a ton recently and I want to make sure people go look at the resources RnP have created.
With all due respect, the resources available seem to primarily be written for IM athletes, and the HIM protocols are a "subset" of that, notwithstanding the Run and Bike Execution tables, which I find most helpful of all of the resources.
I'm doing my first HIM as an A race within the EN house, after doing IMWI last year. It seems to me that information on pacing, race prep, taper, race week ,nutrition, etc are much more extensive for an IM, unless I'm completely missing something.
To RnP, this isn't a bitch session, just an acknowledgement of what some of us have experienced.
Bill
I completely understand and I would agree that most resources seem to have been created focusing on IM first and then HIM advice is added afterwards. I think this is because IM pacing is (in my opinion) much more complex and critical plus the majority of the haus is focused on an IM A-race. The difference between riding .84 and .86 in a half is not going to make a huge difference, but from .70 to .72 in a full can be the difference between walking and running the marathon, therefore it makes more sense to get very detailed with IM pacing.
I know you were not asking about the tables, but just so everyone knows what to look at:
For the bike, slide 8 has tables for HIM pacing and it is very different than the IM tables (Slide 7 is IM)
For the run, slide 10 has pace tables for HIM pacing (Slide 9 is IM)
I know it can be a challenge to find exactly what you are looking for but it is almost always out there.... and Nemo can alwasy find it :-)
Hope that helps everyone out!