Hi. I’m currently in week 8 of the half Ironman distance, and was wondering if there are any resources in terms of planning for the big day? Nothing too technical, just interested in not blowing up in the run because I’ve gone too hard on the bike or ran the first 10km like I’m on fire… Is there a percentage of FTP you should stay under, or keeping your HR under your lactate threshold, or some other secret to holding it together on race day? It’s my first one back after an 8 year layoff so I really want to have a relatively good day!! Thanks
BestBikeSplit is awesome, used it to plan out a relay I was the biker for. Lots of variables you can apply like max power for climbs and the total intensity you want to apply. Best part is that you can download a file for most head units that gives you queue for what wattage you should be at if you have a power meter
Simplest is to pick a HR that you think you can manage for 5or6or7 hours & then target to average that. Somewhere around your LTHR. And then either route plot to determine which hills might require you to burn some matches or pick an upper lower limit around that average. Nothing wrong with interspersing walks into the run to bring down the HR…
Great to hear that you’re prepping a smart race strategy! Generally speaking, on the bike you want to keep calories coming in (early and often), keep your HR under lactate threshold (or power under LT). If there are a few hills that are steep enough to send you over LTHR, even in your easiest gear, then you just get up them and recover once you’re over the top by pedaling (easy-mod) on the downhill to flush your system instead of coasting. On the run, the same principle applies - keep your HR under LT as best you can and walk through the aid stations to take whatever you need (starting early). Bottom line, remember why you’re out there, what your goals are and remember to check in with yourself every so often to make sure your efforts are in line with those goals.