General Discussion Triathlon Talk » HIM pacing.. Rss Feed  
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2013-05-31 7:00 PM

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Subject: HIM pacing..
So with my first one coming up in a little over a week I was curious if there is a limit I shouldn't cross on pacing. I was thinking no higher than zone 3 on the bike. What's everyone's thoughts on that? I have done the majority of my long rides all in zone 2(mind you I am on a IM training plan). Longest ride to date was around 4.5 hours with a planned 5-6 on Monday.


2013-05-31 7:12 PM
in reply to: Bevie

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Elite
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Subject: RE: HIM pacing..
Hrm somewhere around 1:40 per 100 on the swim, 20 mph on the bike and 8:00 mpm on the run for the first half, faster on the second half if you have it in you. You are pretty speedy in all 3 events.
2013-05-31 8:38 PM
in reply to: Baowolf

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Subject: RE: HIM pacing..
Thanks for the advice. The swim will be a lot quicker than 1:40. I cruise all day around 1:25 or less easily. Bike seems reasonable at 20mph. It's a flat fast course I hear so will have to see what the wind is doing and adjust accordingly.
2013-05-31 9:31 PM
in reply to: 0

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Elite
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Alturas, California
Subject: RE: HIM pacing..
So for the swim I guess just come out ready to go for the bike. You are obviously fast on the swim. Your main challenge will be not going out too hard for the first 2/3 of the race so that you can pick it up for the last 1/3. Not sure exactly what that means for you but looking just at your workouts I took a shot at some paces. I wasn't sure of your intensity in those workouts. How much to teach me to swim 1:25 /100 8) ? I would think your total time might be between 5:00 and 5:20:xx

Edited by Baowolf 2013-05-31 9:33 PM
2013-06-01 6:35 PM
in reply to: Bevie

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Master
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Subject: RE: HIM pacing..

Some simple words to live by...There's no such thing as a good bike followed by a poor run.  

Pace accordingly and don't pay attention to what other's around you are doing blowing up on the run sucks and makes for a painfully slow finish.  Before I did my first Half I was amazed on the amount of race reports I read where folks stated they had great bikes but cramped on the run, didn't have anything left in the tank, etc.

Sounds like you have the fitness with the IM training so there's no reason to not have a good race.

Good luck!

2013-06-01 6:52 PM
in reply to: #4763084

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Subject: RE: HIM pacing..
Thanks for the replies back. Baowolf just come swim with me for a couple of months and we will get ya down there. I'll just have to keep reminding myself to pace myself on the ride so the run doesn't turn into a bomb shelling! I kind of experienced a bit of a blowup last year in my final tri. It was an Olympic but with a 42 mile bike leg. Run was a good 20-30 seconds per mile slower than I expected. Live and learn!


2013-06-02 12:03 AM
in reply to: Bevie

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Elite
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Alturas, California
Subject: RE: HIM pacing..
Where do you live I have some vacation time coming up? One thing to have nailed down is your calorie intake during the race. I do a 1 gu 15 before the race, 1100 calories ish on the bike (300-350 calories per hour) and 200-250 calories per hour on the run. More fluids if hot, water over the head if really hot on the run. But, try to not get sloshy for the run.
2013-06-12 8:46 AM
in reply to: 0

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Subject: RE: HIM pacing..
Well for those who care I went 4:37:45. I think I did something right....Should have drank more on the bike so my run would have went better but, I didn't blow up. Averaged 7:26 miles for the 13.1 at the end. Didn't feel that fast but oh well. It's done!

Race report has finally been posted.

Edited by Bevie 2013-06-12 8:48 AM
2013-06-13 3:04 PM
in reply to: Bevie

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Subject: RE: HIM pacing..
Nice job. You definitely figured it out. Or, what I would give to mess it up and go 4:37!
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