So I think I am destined to finish the swim right in the middle of the 1 hr – 1hr 10 min crowd, you know the time frame where one swimmer per second emerges from the water. This is also known to produce maximum congestion at the start of the bike course. (I am an IM virgin, but I have collected this information from a lot of reading.) To make matters worse, my first IM is Canada this year which must have the max number of starters of all the North America IMs.
Given that the key to IM distance racing is proper pacing on the bike which means riding what feels to be an almost disturbingly easy pace for the first half of the bike, many AG’ers reportedly ride too hard/aggressive in the first half despite the known trials and tribulations.
My question is this: In the considered opinion of experienced IM participants, could the cause of this detrimental behavior be analogous to the beginning of a marathon where a bunch of charged up, well conditioned athletes in close proximity feed off each others’ adrenaline and bolt out at the start all gung ho? Am I doomed to repeat this rookie mistake, or is there a mantra I can chant that will protect me until I am forty miles or so into the bike course and poised to pass the less suspecting? Enquiring minds want to know.
I would recommend a heart rate monitor on the bike. Use it like Mark Allen sometimes used it during the Ironman when it acted as a “govenor” to keep him from exceeding a specific level of exertion. I did that in 1997 and it worked quite well for me. I had a fine Marathon under 4 hours and quite enjoyed it.
I’ve never raced the full IM, but have been racing 1/2 IM so…
If you are really worried about it, learn to judge your Aet (look it up on Gordo’s site). On race day, find your Aet and then don’t allow your HR to get higher than Aet + X. For me, in a 1/2IM, X = 10-12. My Aet commonly is 139, so I will race the entire bike portion at an HR of 149-151. The first 2 miles will probably be more like 140-145 while I get adjusted.
Note, Aet+10 commonly falls on the Friel threshold between zone 2 and 3.
@ IMC last year, i came out of the water in 1:25 and change…a little slower than you, but i noticed that the first part of the ride is pretty easy, downhill/flat with a tailwind…feel free to go hard, but only until mclean creek rd. or so. This little climb will help settle you down a bit and spread out the crowd. It’s only a few miles out of town, so you won’t kill yourself too much if you do decide to go hard. After that, things started to spread out a bit and the race pace evens out a little more.
Excellent. I used the HRM in a recent marathon to help set the pace. I’ve runned a zillion road races and I am pretty good about starts and avoiding the excessive exuberance. However, I noted for the first time in a marathon that there were two waves of exhuberance. The first one off the line which I easily let go, but then there was a second one about 3-4 miles into the race. I think normally (i.e. without the HRM) I would have gone with these people. As it was, it was extremely difficult and frustrating to let them go and stay in my HR target zone (150-153). I think it did paid off, though, as I passed a lot of running people in the last five miles and I had a strong finish. I have read Gordos’ site on Aet, but I haven’t had a clear cut determination of what my zones are. I can run at 154-158 for a long, long time. 160’s gets me anaerobic in a couple of miles. I think I could drop off about 10 beats per minute for estimating bike pulse rates. In any case, I know that I feel reasonably comfortable at ~135 bpm on the bike for long rides and plan on using that for IMC. Thanks for the responses!
That’s a really good question, especially at IMC because the first part of the bike course (until the beginning of Richter) is so easy and so fast and the end, particularly, the climb to Yellow Lake, can be kind of challenging. My only advice is to keep thinking the way you are and look at the profile a million times. The first third is every bit as easy as it looks (if not easier) and the last third is every bit as hard as it looks if not harder. You will not regret any energy you saved for the end when you are climbing to Yellow Lake (and for that matter when you’re running).
Your observation about coming out of the water in a big group is interesting but I kind of think that 1:05 is a good time to come out. You will be passing a lot of people and a lot of people will be passing you, no matter how fast or slow you are biking. Just be sure to notice both the people passing you and the ones you’re passing and remember that the race is just sorting itself out.
is there a mantra I can chant that will protect me until I am forty miles or so into the bike course and poised to pass the less suspecting? Enquiring minds want to know.
How about “Don’t be a dumbass… Don’t be a dumbass… Don’t be a dumbass…”
That’s what I plan to use in Oliver. With almost zero training under my belt coupled with reduced lung capacity - both due to an extended bronchial infection, going slow when I get out of the water is my only chance at survival.
Oliver is in just over a month, so I’ll let you know how that mantra works.
“Don’t be a dumbass… Don’t be a dumbass… Don’t be a dumbass…”
Khai, do I know you? I hear this from my friends all the time. But, to the point, short, simple, easily remembered. I think it will work!
Rich, I am quite use to coming out of the water where I don’t belong, and then watching the parade go by on the first half of the bike course. A fair number generally come back during the run. It is one of the things I love about tri’s it is so dynamic throughout the race. I did marathons before triathlons and after the first five miles, it was the same pair (pairs) of running shorts in front of you for the next 20 miles. Good to hear about 1:05 at Canada as it looks like I’ll be right on that number.
Khai, do I know you? I hear this from my friends all the time.
I don’t think so, but as I tell my girlfriend “it comes on the Y”. Assuming you’re a dude, it’s a damn near given.
