Pacing Strategy - Olympic Distance

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2015-05-29 7:24 AM

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Subject: Pacing Strategy - Olympic Distance
I have my first Olympic distance tri coming up in a couple of weeks and was thinking about a pacing strategy, on the bike in particular. I did some research and came across an article that recommends using your LTHR and defines the zones as follows (my bike range is in parenthesis):

Z1: 65-78%
Z2: 78-89%
Z3: 89-93% (132 - 139)
Z4: 93-99% (139 - 147)
Z5: 100-102%

I haven't done the test they describe, but several of the 20 minute FTP tests on Trainer Road this past winter consistently put my LTHR at 149. My max (in case it's important) is 180, which was experienced during a race.

The recommended strategy for the bike is to settle your heart rate down to a high Z3, low Z4 for the first 20 minutes. After 20 minutes begin ramping up into the high Z4 range.

For the run they suggest settling your heart rate down to a low Z4 for the first mile, high Z4 to low Z5 for miles 2-4. Miles 4 - 5.5 dial the pace up a bit, definitely Z5 running at a 9/10 effort. Miles 5.5 - 6.2, forget heart rate and give it everything you have.

Any thoughts or suggestions from those more experienced than I? Do you think the Trainer Road LTHR will be applicable? I've tried paying attention to my heart rate on my last few rides and it seems to be within the realm of common sense, but I have no idea what I'm doing


2015-05-29 9:01 AM
in reply to: Toefuzz

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Subject: RE: Pacing Strategy - Olympic Distance

The Trainer Road LTHR is probably in the ballpark for use on the bike.  However, you may have to account for conditions.  For example, in very hot or humid weather, using the LTHR estimate you got in cool conditions might have you pushing too hard as many find that those conditions create more stress for their body.  Or perhaps your TR test was in a room with poor cooling.  In which case it might underestimate the HR you can push outdoors in reasonable conditions.  Anyway, that's all part of the 'art' of using HR.

As far as the run, your LTHR from Trainer Road is mostly irrelevant (or at least less useful).  Most people find their running LTHR is anywhere from 5-10bps higher.

For your first oly, unless you have a lot of other racing experience, I would be more conservative on the bike and stay in Z3 for the most part.  Do the same for the first half of the run and then stop looking at your HR from then on.  If unsure about your running HR, just set out on the run easy for the first 1/4-1/2 mile until you 'get your running legs under you' and then set a pace that feels 'comfortably' hard.  If it's still 'comfortable' (relatively speaking) by mile 3 or 4, start to push a little more.

2015-05-29 9:04 AM
in reply to: Toefuzz

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Subject: RE: Pacing Strategy - Olympic Distance

Assuming your zones are correct, that strategy in your first Oly would likely result in a pretty spectacular implosion during the run.  I'd suggest a more conservative approach.  Z3 for the entire bike.  Then Z3 for the first half of the run.  If you're still feeling good, then push it up into Z4.  With 2 miles to go, just try to hang on.

Note that zones for bike and run are normally different, with LTHR on the bike commonly 5-10 bpm lower than on the run.

 

2015-05-29 9:06 AM
in reply to: JohnnyKay

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Subject: RE: Pacing Strategy - Olympic Distance

Originally posted by JohnnyKay

The Trainer Road LTHR is probably in the ballpark for use on the bike.  However, you may have to account for conditions.  For example, in very hot or humid weather, using the LTHR estimate you got in cool conditions might have you pushing too hard as many find that those conditions create more stress for their body.  Or perhaps your TR test was in a room with poor cooling.  In which case it might underestimate the HR you can push outdoors in reasonable conditions.  Anyway, that's all part of the 'art' of using HR.

As far as the run, your LTHR from Trainer Road is mostly irrelevant (or at least less useful).  Most people find their running LTHR is anywhere from 5-10bps higher.

For your first oly, unless you have a lot of other racing experience, I would be more conservative on the bike and stay in Z3 for the most part.  Do the same for the first half of the run and then stop looking at your HR from then on.  If unsure about your running HR, just set out on the run easy for the first 1/4-1/2 mile until you 'get your running legs under you' and then set a pace that feels 'comfortably' hard.  If it's still 'comfortable' (relatively speaking) by mile 3 or 4, start to push a little more.

Looks like we were sharing a brain, JK.  

 

 

2015-05-29 9:51 AM
in reply to: TriMyBest

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Subject: RE: Pacing Strategy - Olympic Distance

Originally posted by TriMyBest

Originally posted by JohnnyKay

The Trainer Road LTHR is probably in the ballpark for use on the bike.  However, you may have to account for conditions.  For example, in very hot or humid weather, using the LTHR estimate you got in cool conditions might have you pushing too hard as many find that those conditions create more stress for their body.  Or perhaps your TR test was in a room with poor cooling.  In which case it might underestimate the HR you can push outdoors in reasonable conditions.  Anyway, that's all part of the 'art' of using HR.

As far as the run, your LTHR from Trainer Road is mostly irrelevant (or at least less useful).  Most people find their running LTHR is anywhere from 5-10bps higher.

For your first oly, unless you have a lot of other racing experience, I would be more conservative on the bike and stay in Z3 for the most part.  Do the same for the first half of the run and then stop looking at your HR from then on.  If unsure about your running HR, just set out on the run easy for the first 1/4-1/2 mile until you 'get your running legs under you' and then set a pace that feels 'comfortably' hard.  If it's still 'comfortable' (relatively speaking) by mile 3 or 4, start to push a little more.

Looks like we were sharing a brain, JK.  

 

 

Must have been yours if what I said made sense. 

2015-05-31 1:41 PM
in reply to: JohnnyKay

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Subject: RE: Pacing Strategy - Olympic Distance
Thanks for the responses guys. I think I will take your advice and aim for zone 3 the entire bike ride. Running is my weakest event so it makes sense to leave something in the tank.

2015-05-31 5:41 PM
in reply to: #5118860

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Subject: RE: Pacing Strategy - Olympic Distance
That's sounds like a good plan for your first. Remember, if you have a ton left over from the bike you can just kill the last bit of the run. But if you use too much on the bike, it will be a miserable experience and then your mind starts making you run even slower because brains don't work when everything blows up.
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