Type: 20.0 Mile Time Trial
Distance: 20.01 miles
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.
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
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
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.
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.
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…