Ironman to Sprint - How do I plan the race?

Triathlon Forum
1

This might be a dumb question to some, but I’m just coming out of Ironman Lake Placid and I’m doing a sprint race on Saturday in NJ. I’m just wondering how to come up with an effective race plan so I can complete it as fast as possible without blowing up on the run. The course is .25 mile ocean swim, 10 mile bike, 3.1 mile run. I’m expecting this race to feel like it’s over in a blink of an eye after just finishing IMLP. Since I’m so used to the long distance/time workouts and not so much the short and fast anymore, I’m not sure how to effectively plan my numbers so I don’t go too hard too soon and crash. Any tips on what power to aim for on the bike (i.e. Tempo, Critical Power, etc. for the whole 10 miles or should I break it up)? And what pace to aim for on the run (i.e. Tempo or critical velocity, etc)?

Thanks all for your help!

2

I would aim for 95% FTP to start and gradually push that to 100% if you feel good on the bike. Same on the run.

3

Thanks, do you know how FTP compares to Critical Power?

4

Thanks, do you know how FTP compares to Critical Power?

Depends what definition of critical power you’re using. What was your CP and what % did you ride for IMLP?

5

Outdoor Power Zones:
Endurance Zone 160.23 - 214.59
Tempo Zone- 217.45 - 257.51
LT Zone- 260.37 - 300.42
Critical Power 285 – 290
Vo2 Max 303.28 - 343.34

At IMLP, the first loop was kept at 165-170 (when I wasn’t climbing), which is 57% of CP. While climbing 200 was max. Second loop was the same thing, except on the flats of Route 9N I brought it up to 180-190, and while climbing I could go up to 215.