04.19.10 — 20.0 Mile Time Trial

Type: 20.0 Mile Time Trial
Distance: 20.01 miles
Time: 54:12
TSS: 97.4
Average Watts: 216 watts
Normative Power: 234 watts
Average Heart Rate: 157 bpm
Total Work: 702 kJ


Man that was a great ride. I went out and really pounded this one. The great thing is the Garmin showed that I averaged 250 watts, but I used the data from the WKO+ software because I have always used the results. I really pushed the pace had on the ride — I averaged 22.2 mph for the entire ride. I am going to use this same course to test fitness levels throughout the year.

My peak power averages were great today. The numbers were as follows: Peak 5s: 881 watts, Peak 10s: 741 watts, Peak 20s: 547 watts, Peak 30s: 425 watts, Peak 1min: 300 watts, Peak 2min: 261 watts, Peak 5min: 241 watts, Peak 10min: 227 watts, Peak 20min: 224 watts, Peak 30 min: 221 watts. Here is the chart from the Training Center software from Garmin:


Ironman Race Pace Strategy
I have tried to wrap my head around how I am going to pace Ironman St. George. I have been working with my training times to try and find a balance between speed and actually being able to hold a pace throughout the event. I would love to hear from other triathletes to see what you think about this strategy.

The Swim
I am just going to swim this. I am going to use my 2011 illegal DeSoto Water Rover. I am taking a neoprene cap and boots because the water temps are projected to be +/- 55 degrees on race day. I am going to really take the pace slow and not push my heart rate up. I have tried  this strategy in the past and I usually end up pushing the pace anyways. During workouts I can hold a 1:40 min/100 pace for a very long time and stay very comfortable. For the race I am planning on a 1:45 min/100 pace just for sighting errors and being easy. I will start in the back and actually give everyone a 1:00 head start to stay out of the fray. This pace would get me out of the water fast enough.
Time: 70 minutes

T1
In T1 I plan on taking it easy too. I will throw on a dry cycling jersey and pound a bottle of 150 calorie Infinit. I will plan on being there for a while, just to make sure that I have everything.
Time: 5 minutes

The Bike
This is a really tough course. It is a two loop course with a lot of climbing. I have ridden this loop five times now and feel pretty comfortable on the uphills. During the practice rides, the course took 41.89 kJ per mile. I averaged 169 watts for the ride. So, the total 112 miles will take about 4,700 kJ (I will be interested to see how accurate this is). I will want to keep the power at 180 watts on the flats and do what I have to on the real uphills. I want to keep the power under 250 watts for the uphills if possible. I won’t worry too much about my speed up the canyons, but I bet it ends up that I will average about 16.5 mph, like I did on 03.27.


Nutrition-wise, I will take Infinit with me on the course. I will plan on 250 calories per bottle and pounding one per hour. I will carry one bottle of water to help clear the stomach if I need to. I will also take a couple of Enduralytes per hour to make sure I am keeping any cramps at bay. Of course I have tested this strategy again and again over the last four years and it will work well for me.

I will also run my Michelin Mach 3’s with a liner to reduce the likelihood of flats. These roads are rough and I need to make sure I don’t flat. i will carry two tubes and CO2 cartridges just in case of flats. I am thinking about a lightweight multi tool, but a really good check on my bike should prevent most problems. It is a risk, but not a huge one.
Time: 6:45 

T2
I am going to change into a better shirt for the run. I will probably take some time to loosen up the hamstrings and possibly my calves, but for the most part this should be pretty uneventful. I will thrown on a FuelBelt to carry nutrition with me on the run.
Time: 5:00

The Run
This is the part of the race where I hope my pacing pays off. I am taking the bike a little slower than what I am capable of, but that is because I want to really cruise on the run. I got three 20.0 milers in in the last five weeks, and my high run week was almost 50.0 miles. My 20.0 milers were all done at a 9:00/mile pace, with one of them at a 8:40/mile pace. If I play the bike right, I could crush this run. The goal is to let people go on the bike and then step on them as I run by them during the marathon.

I am going to start at a 10:00/mile pace, taking in nutrition and water at every even aid station. I am carrying the Infinit, so I want to take in about 75 calories at the aid stations for a total of 225 calories per hour. To make sure I get enough water and nutrition, I will walk for .10 miles at the aid stations. I am going to follow this strategy for the first loop, and will either follow the same strategy for the second loop or extend it to stopping every three miles. I would hope I can average a 11:00/mile pace for the entire run. I will run harder if I can. It is a hilly course, so this pace is pretty doable.


Total Time: 12:55 for a sub 13:00.

I think I can pull this off. Give me your feedback in the comments section…

About the Author

I have been participating in running and triathlons for 10 years and love the feeling that training provides. You may not agree with me, but you know you just can't look away...