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I need your opinion on HIM pacing?
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 2009-06-25 2:14 PM |
Extreme Veteran 763   |  Subject: I need your opinion on HIM pacing?Last week was my peak week (following a IM plan for a HIM) that included a 3 hour long run and a 6 hour long ride. I ran 18 miles in 3:10 with an average HR of 133. My long ride was 112 miles at 18.9 mph with ave. HR of 123. I felt really good for both sessions and felt great after the long ride. In hindsight I think my long workout intensity has been too low. I probably should not have let the intensity drop to such a low level. Running has always been my weakness so I really try to conserve on the bike to have something left for the run. It appears that I could push harder on both. Since I have trained this way and I am 3 weeks from my event should I race at the lower intensity using (125 BPM bike and 135BPM run) or push each of the targets up by 10 BPM for the race? Kevin |
| 2009-06-25 2:39 PM in reply to: #2243141 |
Veteran 254 | Subject: RE: I need your opinion on HIM pacing? I'm curious as to why you would follow a IM plan for a HIM? I'm have no experience but it seems like you'd be doing a ton more long slow stuff then you need / want. -Andy |
| 2009-06-25 2:46 PM in reply to: #2243141 |
Master 1795  Boynton Beach, FL | Subject: RE: I need your opinion on HIM pacing? No coach here, but I found that when I trained for my st HIM last year I worried too much on endurance and not enough on speed work. I had the gas to make it to the end and with decent time, but my race times were pretty close to long training times. I really did not work in speed and short intervals and that hurt. This year I have much better balance. I think that your distances were overkill on long run/bike, but at least you have confidence that you will finish in good form. The speed and time (if a concern) may bbe only factor if it was not already incorporated to other training days. My lesson was learned anyway. My long run for HIM was about 14 miles and long ride 60 miles. That was more than enough for me. |
| 2009-06-25 4:11 PM in reply to: #2243141 |
Champion 19812  MA | Subject: RE: I need your opinion on HIM pacing? I race HIM starting at intersection of zone3/4 and pick it up from there. I race by power and not heart rate. I race at a higher effort power level by far then I train. I train mostly zone 2 with some zone 4+ intervals. If you are doing twice the distance at xxx HR you can do half the distance at higher HR. |
| 2009-06-25 4:42 PM in reply to: #2243141 |
Champion 7233 | Subject: RE: I need your opinion on HIM pacing? personally i raced my last HIM and had a near perfect race for me, swim was hard but controlled, Bike i sat exactly on 83% of my threshold, run i started the first two miles at around tempo pace and tried to pick up from there. that bike pacing allowed me to run well after the bike and not give up anything time was during the ride. |
| 2009-06-25 4:56 PM in reply to: #2243141 |
Expert 1394 Wilmington, NC | Subject: RE: I need your opinion on HIM pacing? I am interested to hear your and others input on this topic as I am going to attempt a HIM in November. I personally have no issue with doing the over distance in training (I totally believe you should do an 18mi run in prep for a half mary. I used to do 18-20 milers when training for a 10k) I am however curious as to why you are considering racing your HIM at what essentially is your IM pace. If you felt great riding 112mi at 123bpm why would you want to race 56mi at that pace? I would think you need to up the intensity a little for race day. |
| 2009-06-25 5:07 PM in reply to: #2243141 |
| Extreme Veteran 763 | Subject: RE: I need your opinion on HIM pacing? OK folks a little more information. I chose to follow a full IM plan because that is my long term goal and I wanted to have more than one 20 week stress cycle on my body before doing the full IM.
Kevin |
| 2009-06-25 5:15 PM in reply to: #2243637 |
Champion 7233 | Subject: RE: I need your opinion on HIM pacing? i think the choice to use an IM plan for HIM is not a bad one, and frankly if you want to do well at any distance your training is not going to differ a ton in volume. i do think you need to bump at the paces a bit, or do some specific testing to figure out how hard you are really working. without knowing some sort of test or race data those HRs are pretty meaningless. i know for example if i sat on 123ish for a HR on the bike i would hardly be moving, i ave 155 for my half bike. |
| 2009-06-25 5:59 PM in reply to: #2243644 |
Cycling Guru 15134 Fulton, MD | Subject: RE: I need your opinion on HIM pacing? newbz - 2009-06-25 6:15 PM i think the choice to use an IM plan for HIM is not a bad one, and frankly if you want to do well at any distance your training is not going to differ a ton in volume. Agreed ^^^^ For most beginners, getting in a good amount of volume at a reasonable build so that you don't get injured is a really good thing. "Slow is smooth, smooth is fast." I don't do a lot of speed work. No one (except maybe Bryan  ) would accuse me of being slow on the bike or run.I think as long as you are not overly zealous on the bike that you will actually come off of it strong and be able to run the whole distance at the effort you want. I'm not a MAF guy (which is a ton of slow work and nothing else), but I do think that if you do the majority of your work at a repeatable level that you will see a ton more gains than the guy who goes out and does Z4/5 work all the time. Edited by Daremo 2009-06-25 6:00 PM |
| 2009-06-25 6:05 PM in reply to: #2243721 |
Champion 7233 | Subject: RE: I need your opinion on HIM pacing? agreed with rick, for my training this year, zn3 on the bike became my friend and i saw a TON of improvement, hard workouts, but nothing killer, jsut a lot of mod intensity stuff |
| 2009-06-26 9:06 AM in reply to: #2243141 |
| Regular 408 | Subject: RE: I need your opinion on HIM pacing? I did my first HIM in May. I found that I held back too much on the bike. I was worried about the run and I should not have been. I averaged 22mph on a flat as a pancake course but really could have done 22.5 mph easily. 22mph from my training was the target. But I felt better than I feel on a training day and I did not consider the course. Plus I just wanted to make sure I finished the first one and it was extremely hot out. My point is that there is many things to consider. |
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