short version:
for those doing sub 10 ironman races, what’s your target average HR, or range, on the bike (actual and % max)?
long version:
no i didn’t have anything better to do…
i calculated the average splits for M3539 hawaii qualifiers at IronMan Florida for the last three years. they are 63.5s, 5:04b, and 3:29r = 9:43 w/ Ts. btw, it went from 9:40 '01, to 9:42 '02, to 9:46 '03 - of course there was the rain last year.
could folks performing at these levels (any ironman) please share your thoughts on target heart rates for the bike, actual and as % max? the swim “is what it is” and the run often depends on what you put into the bike.
for example, at florida, a person at this level can burn the bike at 4:55+ and hold on for the run, or hold back at 5:08-5:10, then bet on a faster marathon (3:22-3:25).
in 01 i rode it at 142a (approx. 72%), but believe more intense “steady state” rides may be warranted in late September to push that % higher.
thanks, WK