Background: I am a 58 year old male and have done multiple ironman races in the last few years. I am in zone 3 during my bike segment (112 miles). I run my 26.2 mile, during the full ironman race, in Zone 3. I have been told to bike and run in Z2 and to pick up the pace, on the run, for the last 10K. Is it a good idea to be in Z2 or Z3 during your ironman bike and run segment?
This depends a bit on what you’re capable of doing on the run following a bike at this pace. That is, if you come of a high effort ride and still put together a high quality marathon, then forget what the standard practice is and go as fast as you can. If however, you lose more time on the run than you gain on the bike, then you should slow down the ride.
what have your typical splits been?
Did you have any success staying in Z3 during your previous IM experiences? This means that you were able to finish the run without too much walking or cramping.
I have done 7 Full IM races. Been to Kona once. Never walked during my run and never cramped either.
For example in IM Lake placid typical bike ride is 5:40 with average HR in Z3. Second bike loop usually is 5-10 mins slower than the first loop. Run is typically around 3:35-3:40. Second loop is usually 5 mins slower than the first. Again my average hr on the run is in Z3.
the correct answer to your question is “get a power meter”
Is it a good idea to be in Z2 or Z3 during your ironman bike and run segment?
.
Please explain your logic?
How do you think the power meter will help me?
How do you think the power meter will help me?
I would assume he means get a PM, set your FTP, then ride your IM at 75% of FTP. Your HR is your HR. you try to maintain as steady a power as possible. Minimize spikes. Leads to better runs.
But honestly you know what you are doing given your results so I’m not sure you really need help.
Having said that how are you determining your HR zones? I have a powermeter and my power zones track closely to my hr zones. So my Z3 for HR equates to my 80-85% power zone. And that is half IM power. There is no way I’m riding at that intensity and then getting off the bike and running anywhere near potential. Even the top pros in IM seem to top out at 80% of FTP for their IM bike legs. Not saying you aren’t doing IM in Z3 just not sure i could stay in Z3 for around 10 hours.
Background: I am a 58 year old male and have done multiple ironman races in the last few years. I am in zone 3 during my bike segment (112 miles). I run my 26.2 mile, during the full ironman race, in Zone 3. I have been told to bike and run in Z2 and to pick up the pace, on the run, for the last 10K. Is it a good idea to be in Z2 or Z3 during your ironman bike and run segment?
When you say Z2 - Z3 on bike and run, are you talking about the same absolute heart rate?
My last 2 HIM my HR on the bike was in the mid 140s (probably zone 4 for me on the bike) and in the 150’s - 160’s on the run (running zones 4-5).
When I am out on a long ride in the mountains, I am averaging around 136-138 (Zone 3) and that includes a bunch of time in zone 4 going uphill and zone 1-2 going downhill.
I was thinking zone 3 for the bike at IMFL. I feel like if I am in zone 2 that I will be averaging only about 16-17mph. But…I am worried about being able to run decently.
Go as fast as you can go without having your stomach back up on you.
Depends on how your hr reacts to so many variables, fatigue, dehydration, heat, emotion, and how many zone you are train in do you have 3 zones you are going by 5 zones depends on your coach and how they are setting up your training.
The power meter is because you can stay in your heart rate zone but be powering 10-70 watts less because of what I mentioned above.
On the run the heart rate can be a bit deseving at of what I mentioned above not to mention if you are starting to take in lots of caffeine.
Best to train of zones and power, race of power and rpe. And use hr as a guide and see what treats you also see in training with heart rate and conditions.
Plus if you ride in zone 4 you can run in zone 2 but you will much slower on the run then a zone 2 bike with the same heart rate on the run.
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How did you set up your heart rate zones?
My average is in Zone 3 for IMWI.