login
IMLP Cycling pace question
-
No new posts
 2009-05-29 10:19 AM |
Veteran  250   Maine |  Subject: IMLP Cycling pace questionI have 2 questions about cycling pace in training and in the race. I have been doing my long rides (4 hours) at a pace of 19-19.5mph on the hilliest routes I can find. I would say I'm pushing myself at about 80-85% of what I could do in a race. My fastest 30 mile average is 22mph. I've been using stock (cheap) wheels and expect to get my HED Jet 6 C's in the next few days. Tomorrow I have my first 5 hour ride and plan to do a very hilly course. Based on my times above, how should I be pacing myself for this ride. Am I going to hard? What are you doing/have done for your long rides? I have a lot more training (miles) to do before IMLP but based on what you see above, how should I pace myself for the race? I do expect to be a little stronger and faster by then. Oh, I would consider myself an average runner. My longest run so far was 14 miles and I held a fairly easy 8:30. I was kind of achy at the end but could have held 7:45 -8 if it were a race. |
| 2009-05-29 10:46 AM in reply to: #2180884 |
Cycling Guru 15134 Fulton, MD | Subject: RE: IMLP Cycling pace question First IM or not? If it is, just plan on riding the same as you are now on race day. If you are coming off the bike after your training rides and you are not completely shelled, then your pace is right where it should be in my opinion. If you are coming off cooked, slow down ..... If this is not your first, then you may be able to get away with riding faster on race day. But remember you have to run afterward and the LP course is not a forgiving course to run on and you have 2 loops to do. You are finishing the bike course at LP with a longggggg uphill to get back into town. If you are not taking it easy up that hill you can burn a lot of energy. |
 2009-05-29 12:32 PM in reply to: #2180884 |
| Subject: ... This user's post has been ignored. |
| 2009-05-29 12:34 PM in reply to: #2180884 |
| Veteran 250 Maine | Subject: RE: IMLP Cycling pace question It is my first so I will take your advice. I am much more mentally cooked than physically but I have yet to ride longer than 76 miles. What % should I be exerting during my long rides? At a 19mph speed over that distance my average HR is around 146. |
| 2009-05-29 12:35 PM in reply to: #2181267 |
| Veteran 250 Maine | Subject: RE: IMLP Cycling pace question PennState - 2009-05-29 1:32 PM Pace depends on conditions a lot as well. I would aim for a nice effort that is easy enough to allow a good marathon. Worrying about a specific pace can mess things up. Last year it rained cats and dogs and bike paces were down a bit... but run paces were probably much better than the year before when it was so hot. Remember it's not a bike race... it's a triathlon and the run part is a marathon... good point... I guess my question should be more about the long training rides. |
| 2009-05-29 12:50 PM in reply to: #2180884 |
Not a Coach 11473 Media, PA | Subject: RE: IMLP Cycling pace question 80-85% of WHAT race pace? For tomorrow, if your goal is to try to ride at IM-pacing, you should start out easy. Silly easy. Especially on the hills. Gradually that will feel harder and by 4:30 you won't be able to wait to get off the bike. But your legs will still feel good enough to run for 4-6 miles at your 8:30 pace. |
| 2009-05-29 1:02 PM in reply to: #2181331 |
| Veteran 250 Maine | Subject: RE: IMLP Cycling pace question JohnnyKay - 2009-05-29 1:50 PM 80-85% of WHAT race pace? For tomorrow, if your goal is to try to ride at IM-pacing, you should start out easy. Silly easy. Especially on the hills. Gradually that will feel harder and by 4:30 you won't be able to wait to get off the bike. But your legs will still feel good enough to run for 4-6 miles at your 8:30 pace. Well, I have Mooseman coming up next weekend and then about 4 more 5+ hour rides and wasn't sure how others were pacing their long rides. When I say 80-85%, that's max output. Meaning, even if someone had a gun to my head, I could only ride 15% (more like 10%) harder over that distance. by going from 4 hours to 5 I could answer my own question. Maybe I will be forced to tone it down. It's hard for most first time IM's to tone it down. This is the first time I've ever followed a plan as anal as I am so my speeds and endurance seem to be off the chart (in my eyes/past experience) so I'm itching to rip it up. I have to keep reminding myself that next weekend (Mooseman) is for training and not a race. I also can't stop staring at my odometer. I should leave it at home and use my watch and HR. |
| 2009-05-29 1:02 PM in reply to: #2181331 |
| Cycling Guru 15134 Fulton, MD | Subject: RE: IMLP Cycling pace question Once you are out of town you will be climbing almost right away. I made a point of sitting with my hands on the tops of the bars (I used my road bike for various reasons) for every climb and putting it into my 39/23 which was my easiest gear and totally making it a Sunday ride. If you can make every climb in training an easy comfortable pace you will be able to repeat that at LP. I did 4 training centuries in a row (every Saturday) as my "crash course" to build up to the race and averaged in the mid-19's riding comfortably. Come race day I was just a hair under 19 and came off the bike about as fresh as I would have expected on only 6 weeks training. Gave me an opportunity to actually run some of the marathon, which was my main goal. |
| 2009-05-29 1:10 PM in reply to: #2180884 |
| Coach 10487 Boston, MA | Subject: RE: IMLP Cycling pace question A few weeks ago I did my 3rd (or maybe it was my 4th) 100 miler ever up in New Hampshire in failry hilly course with three big climbs and rolling terrain. I train with a power meter yet since I am not used to ride that long regularly and I while I might have the fitness to ride 2-3 hrs riding 5+ is different hence I went by feel. I mean I had an idea of what sort of effort i could sustain but I didn't want to get obsess with #s so I let my body choose the pace. By that I mean, I started easy and build up my effort as we went along asking to myself every now and then, "is this a pace I can sustain for 5+ hrs?". As soon as I got half way I evaluated how much I had left in then tank and kept at it pushing a bit more. I focused on nutrition all the time and I just keep on pedalling; I ended up completing the ride and while I was spent when I reviewed my power file after I was happily surprised I rode around 80% of my power threshold. |
| 2009-05-29 1:11 PM in reply to: #2180884 |
| Subject: ... This user's post has been ignored. |
| 2009-05-29 1:27 PM in reply to: #2180884 |
| Subject: ... This user's post has been ignored. |
| 2009-05-29 2:11 PM in reply to: #2181417 |
| Veteran 250 Maine | Subject: RE: IMLP Cycling pace question PennState - 2009-05-29 2:11 PM Here is a course review I did for LP last year. JK did one the previous year I think. Might be useful for those who have never ridden the course.
This is a 'manifesto' for my IMLP bike plan: I will be riding a 12-25 rear cassette. 1 |
|
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK