So I’ve got a 70. 3 plan I’m following, it’s 20 weeks duration.
Later in the plan it’s got sessions where I train at “race pace”
How do I determine what race pace is?
Have you never done a 70.3? You will need to be a bit more specific of your athletic history and ability, goal, age and a lot of other details if you want race pace. Sounds like you need a coach rather than leave it open to this forum.
Have you never done a 70.3? You will need to be a bit more specific of your athletic history and ability, goal, age and a lot of other details if you want race pace. Sounds like you need a coach rather than leave it open to this forum.
Or read the original post and answer the question of, “how do you determine race pace?” Not the question you presumed of “what is my race pace?”
The answer is normally a variation of either testing (for the bike it could be FTP + tests of % of FTP you can hold for the distance and then run) swimming could be CSS pace etc. or base it on on prior races. In both examples I say could, not is because there are many different methods.
So I’ve got a 70. 3 plan I’m following, it’s 20 weeks duration.
Later in the plan it’s got sessions where I train at “race pace”
How do I determine what race pace is?
Without being flippant the answer is: What is the fastest you can ride a bike for 56 miles and then run a fast half marathon off it? It takes a while to get good enough to be able to do it at all, then you get better at doing it faster, then you get better at doing it just fast enough to be optimal…
It’s not an easy answer, but experience and seeing the learning as an integral part of an actual training plan will help you answer it for yourself.
Have you never done a 70.3? You will need to be a bit more specific of your athletic history and ability, goal, age and a lot of other details if you want race pace. Sounds like you need a coach rather than leave it open to this forum.
Or read the original post and answer the question of, “how do you determine race pace?” Not the question you presumed of “what is my race pace?”
Not sure the difference as the goal is to train at determined race pace? I just like to be more precise than guess when setting training targets.
Start experimenting with 78-80% of threshold power or ~85% of Threshold HR on the bike and Daniels M pace for the run.
Don’t overthink it. Start with a pace you think is sustainable over the race distances. Based on how things go in training (and any other races you do), refine it up or down. Use power for pacing on the bike if you have it, otherwise a combo of HR and RPE. Don’t use speed on the bike, it’s influenced too much by wind and gradient. For running and swimming use speed to pace, with HR and RPE there to help as well.
Apply common sense, if you’re doing an 8 mile run in training and you’re at your limit then clearly that’s not a sustainable pace for 13 miles with a swim and a bike in your legs. If it’s your first 70.3 I can almost guarantee you’re not going to get to the end and wish you’d gone out harder!
So I’ve got a 70. 3 plan I’m following, it’s 20 weeks duration.
Later in the plan it’s got sessions where I train at “race pace”
How do I determine what race pace is?
I wonder this as well
To others in this thread
Is there a correlation of pace in a HIM to an Olympic distance race pace?
Those sessions are in there for you to figure out exactly that. Experiment and you’ll end up with a pretty good idea by race day what your targets should be.
It’s a bit of a “how long is a piece of string” question.
Do you train with “power”, or do you train with HR, have you done other races or did you jump in at the deep end.
How many other Tri’s have you done before you decided to go for a HIM. All important in making decisions about effort.
Most plans allow for you to race at a percentage of your All Out (FTP) level.
So you might want to set some benchmarks.
Fastest swim…100, 500, 1000m and so on.
Fastest Bike 10K, 50K, 100K
Fastest run and so on.
Take those and dial it back to a HR or Power level that is sustainable.
Which is different for everybody (and mind).