This past weekend, I raced my first 70.3, Troika Long Course Triathlon in WA. I've been following Friel's YBT Ironman plan with my A-race as IMCDA. I was ending a three-week block of training, and I didn't taper (took the day before easy). My times were:
Swim 26:46
(Everyone said it was shorter than 1.2 mi, so let's say 1:36 per 100m)
Bike 2:24:35
23.5 mph
AP 225 watts
NP 228 watts
IF 83.9% (FTP 272)
Run 1:31:24
6:55m/m
Based on these results, are the following target paces possible for IMCDA?
Swim 1:04
1:40 per 100m
Bike 5:15
NP 185 watts
IF 68% (FTP 272)
Run 3:16
7:30m/m
Currently for training:
I am swimming 1:44 per 100m for my long swim pace - zone 2. 1:35 pace for a cruise 6x400 workout.
For my long ride, holding 185 watts for 5 hrs. I've been fading after 4:45 though.
For my long run, running for 2:45 @ 8:00m/m. I don't feel like I need to run longer than this.
My approach would be to increase my training pace to these target goals. Is all of this realistic? Should I be more aggressive?
Swim 26:46
(Everyone said it was shorter than 1.2 mi, so let's say 1:36 per 100m)
Bike 2:24:35
23.5 mph
AP 225 watts
NP 228 watts
IF 83.9% (FTP 272)
Run 1:31:24
6:55m/m
Based on these results, are the following target paces possible for IMCDA?
Swim 1:04
1:40 per 100m
Bike 5:15
NP 185 watts
IF 68% (FTP 272)
Run 3:16
7:30m/m
Currently for training:
I am swimming 1:44 per 100m for my long swim pace - zone 2. 1:35 pace for a cruise 6x400 workout.
For my long ride, holding 185 watts for 5 hrs. I've been fading after 4:45 though.
For my long run, running for 2:45 @ 8:00m/m. I don't feel like I need to run longer than this.
My approach would be to increase my training pace to these target goals. Is all of this realistic? Should I be more aggressive?