bike pace in an IM compared to long training rides

bike pace in an IM compared to long training rides

Post by Higne » Wed, 12 Aug 1998 04:00:00


I'm trying to visualize what kind of time I should shoot for at the great
Floridian.  I have done the race twice but with a bad back which greatly
affected my times.  This year my back feels great (thanks largely to my new
softride) and I'm looking for a fast split.  I'm wondering what speed
Ironveterans have averaged on the race course as compared to their long
training rides (100+ miles) given a fairly equivalant course.  my training
rides are done on terrian fairly equivalant to the GF course.  My rides are
more hilly, less windy and right now just about as hot and humid.  I ride at a
moderate pace (about 70-80 % HR) during my training rides and average about
20.5 mph, with just a couple very short breaks(to pee and refill water). after
todays 105 mile ride I felt great and ready to run a marathon.  I figure with
an extended taper, using my race wheels and with race day adrenaline(sp) I
should be able to go 1 mph faster.  what do you think?  I'm I being greedy?  I
am willing to take some risks in order to do well since I've already finished
twice.  I am able to run a few 8 minute miles easily after these long rides(
not that I plan on running 8 minute miles at GF).  What do you think?  What
have your experiences been?

Tim Hignett
Buaidh No Bas

http://members.aol.com/hignett/index.html

 
 
 

bike pace in an IM compared to long training rides

Post by Phil » Wed, 12 Aug 1998 04:00:00

I trained at about 28 kph for my longer rides before IME. I'd hoped for a
31kph race average but the wind and 4 climbs on the course conspired to
keep me to 30 dead. I rode to a HR set by my coach and I kept to it for 95%
of the time.
--
Phil Squire
Went for it in Roth 98. 11:29:42
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Quote:
> I'm trying to visualize what kind of time I should shoot for at the great
> Floridian.


 
 
 

bike pace in an IM compared to long training rides

Post by Iron Pe » Thu, 13 Aug 1998 04:00:00

Quote:
>I'm trying to visualize what kind of time I should shoot for at the great
>Floridian.  I have done the race twice but with a bad back which greatly
>affected my times.  This year my back feels great (thanks largely to my new
>softride) and I'm looking for a fast split.  I'm wondering what speed
>Ironveterans have averaged on the race course as compared to their long
>training rides (100+ miles) given a fairly equivalant course.  my training
>rides are done on terrian fairly equivalant to the GF course.  My rides are
>more hilly, less windy and right now just about as hot and humid.  I ride at
>a
>moderate pace (about 70-80 % HR) during my training rides and average about
>20.5 mph, with just a couple very short breaks(to pee and refill water).
>after
>todays 105 mile ride I felt great and ready to run a marathon.  I figure with
>an extended taper, using my race wheels and with race day adrenaline(sp) I
>should be able to go 1 mph faster.  what do you think?  I'm I being greedy?
>I
>am willing to take some risks in order to do well since I've already finished
>twice.  I am able to run a few 8 minute miles easily after these long rides(
>not that I plan on running 8 minute miles at GF).  What do you think?  What
>have your experiences been?

>Tim Hignett
>Buaidh No Bas

I've only had 2 IMC races under my belt, but I think I can see a trend between
my long training rides and both IM rides.

First year I decided to take it easy since I didn't know what to expect. My IM
ride was about the same intensity as my long training rides that year. Result?
20.0 MPH and feeling fantastic going into the run.

Second year...I decided to race the damn thing and put my goal at a higher
heart rate, which equilibrated to about 1.5-2 MPH average over my long training
rides. I felt terribale after mile 70 and bonked the rest of the way. Result?
20.1 MPH and feeling terrible.

That being said, I would tend to believe that if you *do* want to go faster
than your long training rides, make sure it's only a modest gain. One thing
about the IM distance, if you're not careful, these races tend to slap you
right back into reality in a very harsh way!

"Iron Pete" Priolo        +--------+
                          |26      |
IMC'96: 10:36:37          |   Fe   |   '98 IMC IS NEAR!
IMC'97: 10:42:53          |        |
                          +--------+
                 "THE BEST ELEMENT OF RACING"