I've just finished the biggest base period of my life (in preparation for the BSLT 1/2 IM), and had some very surprising results. The last 3 Saturdays I've done about a 70 mile bike followed by a 4-6 mile run. The bike portion consists of 15' warmup HR no higher than zone 2. Then 3 or 4 intervals of 20' solely in zone 3 followed by 30' rest in zone 2. Finish with a short cooldown in zone 2.

What is surprising is that the first 56 miles were all completed faster than my goal race time! Keep in mind there were no hills on the training course, but I was also pretty beat up from a tough training week. The remainin 15 or so miles were completed at the same pace. The run afterwards went surprisingly fast.

So this brings me to my hypothesis: for a very flat and monotonous course like the Lubbock 1/2 IM (or maybe IM Florida), should I race it in a tempo fashion rather than the traditional steady pace picking it up a little towards the end? I was thinking something like a 15' warmup and then 15' faster than goal pace followed by 15' or so a little slower than or at goal pace. It seems like the steady pace, same gear, same cadence for 2:30 - 2:45 will just cook my legs whereas the tempo provides opportunities for speed and for changing things up a little.

The only strategies I've ever seen were simple beginner tips like start out a little slow at first, etc.