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Discussion: strategy ????

Subject: strategy ????

By: Karla B.

Written on: Thursday April 19, 2012

Message: Good morning ONTRI family.

It appears that as I type this, the race director of New Orleans 70.3 is working on changing the course due to impending weather. Possibly and probably cancelling the swim. My guess is he would make the race a duathlon... starting with a 5k run. If this is the case, what will get me to the finish line faster?

-do I try to PR the 5k? Then recover a little bit on the bike before I mash the pedals?

-do I pace out the 5k and use it as a warm up, and then start mashing right away on the bike.

Thanks.

Subject: RE: strategy ????

By: Jamie B.

Written on: Thursday April 19, 2012

Message: Pacing is everything! If you try to PR the 5k your legs will be done for the rest of the day and your fueling will be off too since you will be way out of your HR racing zone for a Half IM. Pacing should be the same whether the swim is there or a run.

An HIM is a zone 3 steady effort if you put your body into that zone 4 range right off the bat it will effect how your body uses fuel the rest of the day not to mention deplete your glycogen stores. Those who race HIM and IM races well keep their HR and power (if you use that) in a very narrow window the entire day.

Subject: RE: strategy ????

By: Tim F.

Written on: Thursday April 19, 2012

Message: This has happened to me (and Suzanne), it turned into a TT start on the bike, and then normal run. Seeing that this is early in the year, I assume it's not your A race... So I would treat this as a fun training day. Take off any pressure of a PR, and experiment with things you might have been working on (different gearing, cadence on the bike, etc). In the end it's a unique opportunity to work on stuff in a zero pressure race situation.

My battery died on the garmin as we sat in transition... So I made the call on this strategy at the last minute... Turned into a great time, and by far the most fun I've had during a race. I worked on pacing w/o data... Did everything on feel. If I wanted to know pace, I would try and catch someone with a watch on and ask.

For me... It resulted in a ton of fun, and a great learning experience.

Subject: RE: strategy ????

By: Clyde W.

Written on: Thursday April 19, 2012

Message:
Fully agree with Jamie for the reasons he mentions. Do the latter.

Bummer if the swim is cancelled.

Also, this is a topic that I'm interested in from a different perspective. That is, how hard to swim in a half or full ironman. As I discovered on Tues when I did a 1500 TT, going flat out in the pool only gets my heart rate into zone 3, though it feels higher. Based on this, and advice from Paul B, I plan to swim pretty much flat out in Brazil, but it's interesting to think about going flat out swimming vs running. Obviously different muscles are being used in the swim, but also due to limited breathing you are naturally restricted to zone 3 in the swim (or so it seems for me).
Sorry to go a bit off topic.

Subject: RE: strategy ????

By: barbara g.

Written on: Thursday April 19, 2012

Message: I did a shorter local duathlon early this month and decided to go all out on first run. while I was able to hold my own on the bike I felt like I was working way harder for that pace than usual and I fell apart on the second run. If I had held a reasonable pace for first run I believe I would have had a better race. Just my $.002

Subject: RE: strategy ????

By: Suzanne C.

Written on: Thursday April 19, 2012

Message: Totally pace the 5k. Agree with above.

On another note - they seem to have weather trouble a lot at this race. Second year in a row they have cancelled the swim. Bummer

Subject: RE: strategy ????

By: Teri d.

Written on: Thursday April 19, 2012

Message: Bummer about the swim. It will be so easy to go out hard and then max out later in the race. Hopefully you'll just use the first run as a warmup. Maybe they'll just start you out on the bike? That would be sweet. "mash" the pedals? Somehow I don't think so.

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