As coach I'm always asked by Ironman athletes what they should aim for as a pace on the run on race day. If you understand Ironman you know there are many factors; nutrition, pacing both in the swim and on the bike just to name a few. However about four years ago I started to notice that a well known run test looking at aerobic fitness was a great guide for Ironman pacing. Many of you may already use this but I decided to follow athletes over the last four years I coached or knew personally to see the results.
TEST: The HR formula (180-your age +5).
HOW: You are allowed to run up to but NEVER over that number.
When: Off the bike after a long ride (over 4hrs).
How far: 5km flat (track)
At the end calculate your pace.
Results: That pace is what you should use as your UPPER end pace for race day (dream pace).
Results on race day from the 96 athletes I tested (tested 3 weeks before their races).
Richard Pady
http://www.healthyresults.ca - http://www.race4kids.ca
Indoor Rider (weekly indoor riding videos)
TEST: The HR formula (180-your age +5).
HOW: You are allowed to run up to but NEVER over that number.
When: Off the bike after a long ride (over 4hrs).
How far: 5km flat (track)
At the end calculate your pace.
Results: That pace is what you should use as your UPPER end pace for race day (dream pace).
Results on race day from the 96 athletes I tested (tested 3 weeks before their races).
- Not one athlete beat their test pace. (test paces ranged from 3:40/km (Jasper Blake) to the slowest was 8:00/km)
- 49 athletes ran within 10sec/km of their test pace
- 22 athletes ran within 15sec/km of their test pace
- When interviewing many of those who did not reach their goal pace on race day it was concluded that nutrition or pacing on the bike was at least a strong factor. That run fitness was not a factor.
- Of course for a hand full we knew it was run fitness when review logs and training going into the race
- 12 athletes when into the race with some kind of injury that became a factor on the run
- Use this formula and maybe add 10-15sec/km and you have a good goal pace.
- Most people think they can run way faster then there true fitness (many of these athletes wanted to run much faster or thought they could run faster)
Richard Pady
http://www.healthyresults.ca - http://www.race4kids.ca
Indoor Rider (weekly indoor riding videos)