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2019-08-15 9:01 AM


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Subject: Pacing for my first 70.3
Hello All,
I am a BOP athlete hoping to complete my first 70.3 in September.
I am worried about the swim cutoff. Any advice ? Specifically on pacing?
I am hoping to go slow. Heart rate ~ 140-150 for bike.

Planning to swim course and bike course preview to familiarize myself. And walk through the transitions at home.

thanks in advance.


2019-08-15 10:46 AM
in reply to: #5261820


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Subject: RE: Pacing for my first 70.3
Which race are you doing? Congrats on getting ready to toe the line for your first HIM!

As far as pacing, work out the minutes/100 yards or meters needed to beat the cutoff and focus on holding a tad faster than that pace during your swims.

Be cognizant that you’re body is going to want to take off and push faster in the first few meters of the swim. This can lead to trouble early in the swim if you’re not careful.

Doing the swim course beforehand is a good thing as I’m sure this will improve your confidence.
2019-08-15 8:25 PM
in reply to: #5261822


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Subject: RE: Pacing for my first 70.3
If your doing Augusta don't worry bout swim. I'm not a good swimmer an I did it in 34.43. Seriously just relax. It will be fine
2019-08-16 12:58 PM
in reply to: orijitdhar

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Subject: RE: Pacing for my first 70.3
For the swim... train!
Be ready to swim the entire 1.2 miles without having to stop on a kayak, buoy or other. I've witnessed too many first timers missing swim cutoff by 3 to 10 minutes due to stopping during the swim.
Even if you have a horrible stroke, find a cadence you can hold non-stop and, like Dory, just keep swimming. It doesn't need to be super fast, just consistent.

On the bike, aim for just above conversation effort. You want to push a little, but not too hard. Effort that you can hold for 56 miles and still have some for the run. Think of an effort that at the end you could keep riding if you needed to.

On the run, pace yourself that first 2 miles. Don't go gun-ho. You have 13.1 miles, so plenty of chances to burn the energy. I always tell athletes hold back until 3 miles to go, and if you have energy to burn, by all means let er rip!
2019-08-19 12:30 PM
in reply to: orijitdhar

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Subject: RE: Pacing for my first 70.3

What are your paces right now for a 100, 200 and 400?  Specify in yards or meters (there's about a 10% difference between the 2).  In general, I would think you'd be fine if you can hold 2:15/100m or 2:00/100y for your longer set distances.  A good test set would be 5x400 or 4x500 on short rest (say 15 secs).

2019-08-21 8:36 AM
in reply to: JoelO

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Subject: RE: Pacing for my first 70.3
Let's talk pace. I am not a "racer" often in races I start holding back midway through the bike and holding back most of the run to remain at a comfortable level. I like to race so that I can walk on Tuesdays.

My last Olympic was 2:47, very hilly with a shorter bike course. 25/96 M 38/140 Overall

My last 10 miler was at 8:20 pace (hot and sticky)
My fast run in the last month was a 7 miler 7:35 pace
Average hot summer pace is usually around 8:10-8:20 with last mile being the fasted at around 7:55
Last race I shut down the run and finished very comfortable at 8:20 (including two miles under 8:00)

I am not sure what pacing guidelines to aim for at LP 70.3.

Same with Bike.
LP is hilly so I am guessing at about 17-18mph. My last long bike was 19.9mph 50 miles w/1800' elevation gain. It was a tough effort. Most rides in that area are closer to 18.5-19mph with a touch more elevation.

Whenever I put numbers into my calculator, with some fudge I end up just under 6:00 which sounds great to me as I still have a long drive home...hahahha


2019-08-21 10:05 AM
in reply to: PigeonTri

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Subject: RE: Pacing for my first 70.3

Your run pace should probably "start" around 8:20.  The "probably" part is a function of whether a) whether you're in good swim/bike shape and you manage your effort on those before you get to the run.  How hard you bike will determine how successful the run becomes.  I would not measure my bike effort off of mph...recipe for disaster.  If you have a power meter and/or HRM, your practice rides will give you and idea of the RPE/effort levels you can maintain and still feel pretty good for the run. 

Don't discount the swim.  You have to be in good swim shape so you're not in an energy deficit before you get to the bike.  Coming back from an injury a few years ago, I wasn't in my best swim shape before a HIM. I had a decent swim but noticed I couldn't lay down the power I wanted to.  I adjusted my power plan based on RPE and ended up having a pretty successful race.  

2019-08-21 10:28 AM
in reply to: PigeonTri

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Subject: RE: Pacing for my first 70.3
What's your RPE (rated perceived exertion) or HR, power, etc during these events and workouts?

Going by pace alone is deceiving as you may have to work harder for those paces depending on conditions and terrain.

I always advise athletes to train at least with heart rate so you can see how hard you are working instead of pace.
Work to the effort and let the pace fall where it falls.

Pace the bike to average power of 75% FTP (race in Z3 HR, effort level 6 to 7).
Pace the first 1/3 of run low Z3.
Pace next 1/3 mid-high Z3.
Pace last 1/3 based on if you think you have more or less. Z3-Z4/Z5.
2019-08-21 12:26 PM
in reply to: TriJayhawkRyan

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Subject: RE: Pacing for my first 70.3
Thanks...

Running:

Average running HR
Today 7m hot 8:14 pace Avg. 145BPM (high in low 160's)

Last Week immediately following 2000m swim
7m 7:35 pace low humidity Avg. 149BPM (high in the low 160's)

Last Race
6.2m 8:20 pace Avg. 139BPM, High 164BPM

Biking:
This Weekend
50miles wicked humid 19.9mph Avg. 128BPM High of 148BPM 1800' Elevation Gain

Last Weekend
40 miles really hot 17.2mph Avg. 125BPM High of 155BPM 2228' Elevation Gain

Last Race
23.5 miles 17.4MPH Avg. 138BPM High 166BPM 1800' Elevation Gain

2019-08-21 4:37 PM
in reply to: JoelO


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Subject: RE: Pacing for my first 70.3
thanks for all the detailed advice.

I am doing ironman 70.3 Santa Cruz on Sep 8th.

I did the swim course preview... and held about 2:10/ 100 yards... noticed that I was slower because of the chop in the water (2:20) and then when I got into the swing of it managed to stay at 2:00./100 yards... Will do a couple more swim workouts to stay in condition. The good thing is I am now not paranoid about the swim cutoff.

My FTP is 180 W, but I imagine that 140 is what I will target for the bike. Especially the first 1/3 of the bike... And definitely stay below 160.

The run is slow for me... Planning to do first mile at 11mins-12mins pace and slowly work to the 10 min pace...



I am planning about a 8-10 days of taper.. and this weekend will be my last key Brick session. Planning a 3 hour bike ( sub race pace) and then a one hour run.

wish me luck
2019-08-29 3:12 PM
in reply to: orijitdhar

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Subject: RE: Pacing for my first 70.3
I did IM 70.3 Santa Cruz last year and there were some probable changes in the swim course so be prepared for that.

For the bike segment, I'd go with lower power heading out because you might get some headwind the entire way out as I did. There are also lotsa rollers on the bike course too so try to keep your power even.

For the run there are lotsa rollers all over the place too with part of it on trail.

Roland


2019-09-03 8:40 AM
in reply to: kloofyroland


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Subject: RE: Pacing for my first 70.3
thanks... almost there... getting the jitters a bit early...

Originally posted by kloofyroland

I did IM 70.3 Santa Cruz last year and there were some probable changes in the swim course so be prepared for that.

For the bike segment, I'd go with lower power heading out because you might get some headwind the entire way out as I did. There are also lotsa rollers on the bike course too so try to keep your power even.

For the run there are lotsa rollers all over the place too with part of it on trail.

Roland
2019-09-03 4:52 PM
in reply to: orijitdhar

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Subject: RE: Pacing for my first 70.3
Originally posted by orijitdhar

thanks... almost there... getting the jitters a bit early...


Try getting as much sleep as you can this week. Most important night to sleep well and sleep in is this Friday night!

Good luck mang!
2019-09-17 6:28 PM
in reply to: kloofyroland

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Subject: RE: Pacing for my first 70.3
How'd the race go mang?
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