I have slowly worked my way into inreasing my biking ability. I am usually an aggressive rider and a fairly decent runner. I have done one HIM, and my strategy was to survive, and complete the race. I did. I am currently doing 2 HIM this year, and 1 IM in November-non branded. I was just curious about what the max HR you would want to go out at. I know it is probably different for each person, but Do I want to stay out of the 160s so that I save myself for the run? I know that I need to still train hard for these races, but I was wondering how much to pull back in the race (mostly IM) to be successful in the run portion.
The HIM I did last year was savageman, and I got up to 195 HR on some of the climbs. Needless to say my run sucked-but I didn’t really car. I was just psyched to get up the hills and get my brick!
I have been averaging around 100 mpw on the bike, and 20+ running since December. Some easy rides, some intervals on the trainer, and other tempo rides. Running I focused on just putting in a base over Dec-January. Then I started increasing pace.
Thanks for your advice. I have podiumed in some sprints, and I don’t expect to podium in any of my HIM or IM race. But I do hope to stay under 6 hours for Eagleman, and under 13 for Beach2Battleship.
Thanks for your advice.
NO I do not have a PM. I will also only be using my HR for the bike, and not the run. That way I am smart on the bike, and push on the run.
You have to be more specific as to what 160 is to you. For a half I keep my heart rate between 160-170 which is my zone 3. If I go over on a climb I don’t worry about it. For the run I tend to be in a similar range, with the second half often drifting to the 170’s which is z3/4.
160 could be some people’s zone 5. Do you know how your zones break up? Generally I race halfs in zone 3 and fulls in high zone 2 / low zone 3.
Utilizing a format that is consistent for both of us…Phil Maffetone advocates a formula of (180 - age) plus or minus beats based on your recent fitness history as a base-training max HR. If you have been consistently working out for two years with no illness based lapses, then you add 5 beats.
I am 46, so my Maffetone base training HR is 139 beats. My Max HR is probably around 175.
My HIM HR for the bike is around 150, maybe a tad less, and I try very hard to minimize variability of the average…so I won’t spike my HR up a hill.
My own experience is that consistent, at least one per week, longer workouts…3-5 hrs help with maintaining intensity, and paying attention to hydration and nutrition.
There are others who discount HR and prefer power, and there are lots of discussions about that topic in this forum.
For what it is worth I am 39 and usually finish in the top 10-25% in a half IM, 1 IM in LP was MOP hoping to change that this yearat IMCDA, anyway I usually keep my heartrate at about 140-142 in a half and was about 10 beats lower at IMLP. When I have done this I have been able to run off the bike to my potential (except at IMLP but that had to do with stomach woes from over eating on the bike, not riding too hard). I have also had HIM races where I had trouble settling my HR early and ignored it averaging about 5-10 beats higher, for me these lead to good bike splits with lot’s of cramping/walking on the run. That said everyone is different, HR targets also change with age/fitness (for ex if you are 10 years younger, you might be fine 10 beats higher) key would be to experiment some in training or b or c races to see where you are.
I monitor HR pretty closely in training and races and I’ve found quite a bit of variabilty - often hard to figure out…
My max is >190 and my monitor said I hit 200 in a 5K. My friends max is 165 - my “aerobic HR” = his “LT” HR.
Hard run intervals/bike intervals are >170 and if I go >180 it really really hurts.
Aerobic pace I often sit around 140 and end about 150. “Easy” is usually around 130.
I’ve done a bunch of half IM’s - usually I average about 152 on the bike. My best runs have lower heart rates than my mediocre runs - about 160 for my best runs and averaging close to 170 on mediocre runs. Now that I use power - I notice my HR is lower for the 1st 1/2 of the bike - more like low 140’s 1st 1/2 and low 150’s 2nd half. My HR climbs steadily throughout the run as pace stays constant.
IM’s - seems like at least 10 beats slower. I try to keep it <140 on the bike and <155 1st half of the run.
So, some of my thoughts are being confirmed. I figured the HR needed to be much lower, in order to be successful and finish well. I am 32, but racing 33 this year and I have been training for 2 years with only this past 2 weeks being put on the shelf because of sickness (that is what you get when you are a teacher!).
It is going to take self discipline to keep my HR from going over my number I set. I love riding, and I know that I will need to hold back on my bike in the 1/2, but it will be worth it. Thankfully my IM is in November, so I have a good bit of time to continue to develop.