Lock_N_Load wrote:
I have done two Ironmans and I did the second 45 minutes faster than the first. The differences in order of importance were: 1. Fitness on the bike
2. Proper pacing on the bike
3. Proper nutrition on the bike and on the run
4. Proper pacing on the run
If your bike fitness is poor then you will have to be VERY conservative on the bike or your run will be a death march. You are too late for changing much in this area but know that in my mind this is the most important factor for a good IM run.
You also can't go crazy on the bike during your race. You need to find that sweet spot at a low Zone 3 (maybe high Zone 2) FTP or HR where you can diligently maintain through the entire race. This takes a ton of discipline but it pays dividends.
You must fuel properly on the bike and you must maintain electrolytes and hydration throughout the run. If it's hot you must stay hydrated and use ice at the aid stations to stay cool. This is a must if you have a hot day. If you don't cool your body down you are dead. I also found that, at least for me, Coke is magic. I took Coke every other aid station and it helped a ton.
Finally, after you transition out of the bike TAKE IT EASY. Walk for a bit if you have to, then jog, then settle into your race pace. Also, if you have to walk the hills, walk the hills. Do not take risks your your pace and effort early in the run, this is dangerous for your second half. Be conservative on the first half and then if you feel you have it in you push the pace.
I think if you take the above into considerations and if you have put in proper "big days" in your training you should do fine in your IM run. Good luck.
I agree with everything you are saying, but I am not entirely sure about the HR zone suggestions. Won't low zone 3 be much too hard for most people doing an ironman - especially their first one? They will burn up too much glycogen. I would think that mid zone 2 would actually be more reasonable for the bike and start of run, and if doing well on the marathon, kick it up a notch to low zone 3 for the second half if you have it in you.