The following details outline the approach I have taken to pace a Half Ironman. In reality, it is not much different then the approach suggested in the previous post. With one exception, instead of my Heart Rate Zone target being Zone 1/2 it now becomes Zone 2/3.
The Swim 1.2 Miles:
Stay comfortable, controlled, and efficient.
The Bike 56.25 miles:
Start out slow and build the pace to a nice steady, controlled, and efficient speed in Zone 3. It takes 10 to 15 minutes to get the body adjusted from swimmer to biker, work with that to provide feedback on when to settle into your HIM speed. I start out in Zone 2 and find a comfortable Zone 3. Note: The biggest mistake people make is to hammer the bike, let the hammer heads go, you will see them later...
The Run 13.1 Miles:
Much like the bike, start out slow, this is prime land for cramping, as the stomach has been feeding and drinking on the bike. Start out, letting things adjust. One way to look at the run is to split into four pieces of equal distance and increase the pace with each piece. Try this in training to figure out what is a good pace to start with...this is key to this approach. Again, aim for Zone 3 as your sweet spot for pacing.
Like suggested in the Ironman, in all sports stay focused on form....comfortable, controlled, and efficient. In all races there will be rough patches....stay with it, believe in yourself and you will come out the other side and better for it.
Mikey
