EZ run pace +30sec plus?

Comments

• Tom Brasher

  April 23, 2010 4:02PM

  I am not sure what is best as far as a pre-ride. I guess you could say watts are watts and it doesn’t really matter where you ride. I wanted to ride the climbs with the new gearing, just to see what I can expect holding my watts where they need to be.
  
  You cannot miss the church, it is on the left hand side at the very end of town right on the bike course. If you Google map Gunlock and click satellite view, you can see it as the last building out of Gunlock toward Veyo. Really, you could park on the side of the road I think without worry.
  
  As far as your pace question I am probably not the best one to answer that, as this is my first race. I was thinking the same thing you were about how hard the run will be and I am tempted to go 10:45 the first three then 10:30 for three, then go for my e pace at 10:00 as long as possible (walking aid stations).
  
  On the bike, I was thinking about first gear the first two hours then second gear or goal watts after that. I just don't want to blow up and don't know what to expect, If I ride too easy, and start the run too slow and happen to pull out a 9:30 or something that last few down hill miles great. Somehow, even if I do slow up my pace at the beginning I do not think that I will see a 9:30 late in the race, but I can dream right.
  I cannot believe we are so close...
  

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• stevehiatt

  April 26, 2010 9:58AM

  On the run, The first 1/4 miles goes directly north and is mildly to moderately uphill (it's all relative, right?) and I would guess slowing the pace by :30 to 1:00 min/mile to the already suggested Zone E1+ :30 seconds would be about right. Then, we hit a section that is likely the flatest part (minimal uphill) of the course it's problably .5 to .75 miles in length (Here, you may be able to go Zone E1 + :30, plus another :15). We then head north with a mild to moderate uphill again slowing the pace by :30 to 1:00 slower than the already suggested Zone E1+ :30 seconds. At approximatly 2.5 to 3 miles we hit the beastly climb on Red Cliffs Hwy/Rd I wouldn't be surprised to see the pace drop up to 2:00 to 2:30 at that small section of the course. I think my calculations are somewhat conservative but play it by ear on race day. If you're really struggling back off a little bit. If you're feeling great conserve it and let the legs go at mile 18. I just read Olivia's post reminding me about how hideous the legs can feel sometimes after T2 making the transition from bike to run. I too have a few memories where in the frist mile of the brick run I thought I was going to die but my legs came back and I finished the run fairly strong despite the early feeling of doom. See you guys in 3 days!!

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• Coach Rich

  April 26, 2010 10:07AM

  Hey folks,

  Obviously, there is your pace on flat ground and there is your pace on a hill. Our advice:

  • You know what E-Pace + 30" per miles is and what it should feel like
  • On hills, dial in the feeling of E-pace + 30" and do a commonsense check on the pace you see. IOW, if this were flat I should be running at 9' pace, but it's about a 4% grade and I'm running 9:45. That does/doesn't make sense, I need to slow down or this is good right here.
  • Understand that the above isn't a science (ie, we're not able to give you a pace and grade adjusted map of the course, telling exactly what pace you should be running where), you'll need to pay attention and, when in doubt, the answer is to slow down, especially in the first 6 miles of the run.

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