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Ironman Bike pacing
Success on the bike. The measure of a successful bike leg in the Ironman often comes down to reviewing your run result. Why? if you run to your goals, then you have had a successful bike leg. If you blow up on the run then you need to start reviewing your intensity levels on the bike.
Consider this statement by Rich Strauss “I've decided that the best use of my bike fitness for CDA is to not use it.” (Rich Strauss, Crucible Fitness).
This statement is so true. To ride to your IM potential you need to ride conservatively. Riding any harder then this will adversely affect your run performance. The more energy you can save on the bike the more energy you'll have in the bank to use on the run.
Here are some tips for establishing an IM bike split that will maximise your overall performance.
1. If you can't do it in training don't expect to do it on race day. If you want to be able to ride a 5hr bike split, you'll need to be able, at least once (more the better), ride a 5hr bike split in training.
2. Assess you goal time in training and then ride 10-15 minutes slower. If your best time in training is 5hrs then aim for at least a 5:10-5:15 come race day. Remember be conservative.
3. Check your Average heart rate. Your average heart on the bike should be approximately 8-10 beats lower then your average heart for the run. Look at your average heart for your bike split in training and ask yourself if you think you could now run a marathon with an average heart 8-10 beats higher.
4. Test your regularly. As your training progresses test yourself every 6-8 weeks to establish a bike pace that will match your RPE and HR.
5. Find ways to become more efficient on the bike. Get more aero, lighten up your bike, improve you pedal efficiency and increase your flexibility. This will all contribute to a lower average heart rate and allow you to have more energy available to use on the run.
6. Race specificity. Train and TT on courses that will closely resemble the course you will be racing on. Don't fall into a false sense of security by TT'ing a 5 hr bike split in training on a flat training course when you'll be racing on a hilly course. You'll be setting yourself up with unrealistic goals and end up blowing up even before you reach the run.
7. Stay relaxed. Relax in training, especially when you are in the time trail position. This will help lower your heart rate and therefore conserve energy.
8. Match your training with your goals. Make sure your training will meet the goals you hope to achieve on race day. For example, if you want to ride a 5hr bike split, you'll need to be spending a lot of time in training riding at 36-40kph regularly, consistently, efficiently and comfortably.
Fluro
Consider this statement by Rich Strauss “I've decided that the best use of my bike fitness for CDA is to not use it.” (Rich Strauss, Crucible Fitness).
This statement is so true. To ride to your IM potential you need to ride conservatively. Riding any harder then this will adversely affect your run performance. The more energy you can save on the bike the more energy you'll have in the bank to use on the run.
Here are some tips for establishing an IM bike split that will maximise your overall performance.
1. If you can't do it in training don't expect to do it on race day. If you want to be able to ride a 5hr bike split, you'll need to be able, at least once (more the better), ride a 5hr bike split in training.
2. Assess you goal time in training and then ride 10-15 minutes slower. If your best time in training is 5hrs then aim for at least a 5:10-5:15 come race day. Remember be conservative.
3. Check your Average heart rate. Your average heart on the bike should be approximately 8-10 beats lower then your average heart for the run. Look at your average heart for your bike split in training and ask yourself if you think you could now run a marathon with an average heart 8-10 beats higher.
4. Test your regularly. As your training progresses test yourself every 6-8 weeks to establish a bike pace that will match your RPE and HR.
5. Find ways to become more efficient on the bike. Get more aero, lighten up your bike, improve you pedal efficiency and increase your flexibility. This will all contribute to a lower average heart rate and allow you to have more energy available to use on the run.
6. Race specificity. Train and TT on courses that will closely resemble the course you will be racing on. Don't fall into a false sense of security by TT'ing a 5 hr bike split in training on a flat training course when you'll be racing on a hilly course. You'll be setting yourself up with unrealistic goals and end up blowing up even before you reach the run.
7. Stay relaxed. Relax in training, especially when you are in the time trail position. This will help lower your heart rate and therefore conserve energy.
8. Match your training with your goals. Make sure your training will meet the goals you hope to achieve on race day. For example, if you want to ride a 5hr bike split, you'll need to be spending a lot of time in training riding at 36-40kph regularly, consistently, efficiently and comfortably.
Fluro
posted by Paul Fleuren at 12:32 pm
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