Training intensity questions?

I posted a few weeks before my first HIM thinking that I had spent 8 months training at a low intensity. I think this was true. I was doing my long runs at HR of 135 and long rides in the 115 to 120 range. I decided to kick it up for my race. This was a mistake in one way, but a great learning experience. I ended up pushing my HR in the swim to an AVE of 153 max 164. My ride averaged 145 and a max of 173. I was able to run the first 7 miles at an ave HR of 150, but then ran out of gas. I got cramps in every part of my legs including my feet and toes. I was able to walk to the finish, and like I said I learned a ton. Now for the questions:Should I use these numbers as my targets for racing. Do I need to use these as the RPE 7 or higher when correlating to the BT training plans?I have never trained at these high HRs before, but think it is not a problem. Yesterday I rode 25 miles at my easy pace HR below 120 then when I turned around I picked the HR up to a min. of 150 BPM for the 25 miles home. I averaged 23.5 MPH on the return and was able to hold it there without problems. I guess the real question I am asking is do the higher intensity seem reasonable to train at as opposed to the lower ones I was using? Kevin

Edited by chevy57 2009-07-26 7:53 PM