Congratulations! Very decent result for the first IM and in challenging conditions.
BTW, looks like my prediction below was pretty spot on.
Hey, check this out:
http://www.endurancecorner.com/energy_pacing_your_ironman
Calculate you run power equivalent for your goal pace here: http://alancouzens.blogspot.com/...ower-calculator.html
Try to negative split (save more power for the run).
If I were you I'd go:
- 215W on the bike
- aim to run 3:55 - this doesn't mean start going out at 3:15 pace and then crumbling... Just stay at a 9min/mi pace and if you got anything left use it in the last 10k.
You could go:
1:10 swim
5:07 bike
3:55 run
T1+T2=8 min
total: 10:30~
BTW, looks like my prediction below was pretty spot on.
Quote:
Hey, check this out:
http://www.endurancecorner.com/energy_pacing_your_ironman
Calculate you run power equivalent for your goal pace here: http://alancouzens.blogspot.com/...ower-calculator.html
Try to negative split (save more power for the run).
If I were you I'd go:
- 215W on the bike
- aim to run 3:55 - this doesn't mean start going out at 3:15 pace and then crumbling... Just stay at a 9min/mi pace and if you got anything left use it in the last 10k.
You could go:
1:10 swim
5:07 bike
3:55 run
T1+T2=8 min
total: 10:30~