Got a 70.3 race coming up this weekend and I'm keen to experiment a little to enable me to put together a solid run.
My best HIM run split sits at 1:57 when in standalone 5km my PB is 19:35 and for a recent Olympic distance race I held <7:00 per mile pace. I therefore feel that I should be able to run better at the end of a HIM. For most my HIM runs I end up resorting to a run/walk strategy. Obviously something is going wrong with both overbiking and undernutritioning.
I've done my "A" race for the season and so would like to attempt to bike to a specific HR, run to a specific HR and nail my nutrition strategy to see if this enables me to run well.
Can anyone provide a suitable way to choose these HR's I should be sticking to? If I've got zones calculated, which zones should I be using for bike + run?
If I wanted to work out my HR zones effectively just prior to the race, how should I calculate them? If I want to look at past rides/runs to try and work them out, what am I looking for?
Thanks all,
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Date: 10/31/2017