During the course of my Ironman training last year I did some digging to find out what would be the best way to pace an Ironman race. Again, as suggested in previous posts I have not tried the approach I am about to suggest in an Ironman race as I have not competed in one, but I have worked it out in training and it seemed to be a good approach for me.
The Swim 2.4 miles:
Stay comfortable, controlled, and efficient and the rest will take care of itself. Easier said than done but that is the mantra I worked out for myself. Basically, time is irrelevant, swim to your potential.
The Bike 112.5 miles:
Stay steady throughout the bike leg, they suggest staying below 20 to 25 bpm of your bike anaerobic threshold heart rate. For me that is approximately 120 to 125 bpm. Oddly enough I have used this rule in IM specific training rides covering 160 to 180 km distances on a few occasions and my speed was right in the pocket of what the Triathlon Pace Estimator I use suggests for an Ironman. I found that really cool! For you heart rate zone groupies this translates to Zone 1/2.
In race I would likely start out below the range stated above and work into a nice rhythm to get to that range.
The Run 26.2 miles:
Same approach as the bike leg. One thing that I have noticed in my training is that I really have to slow myself down off the bike to fit into the right pacing...usually feeling good and in the middle to top end of Zone 2 off the bike and running a really quick pace...basically off the charts for what the Triathlon Estimator is suggesting for an Ironman race. Really, being in the middle to top end of Zone 2 at this stage of the game is to aggressive, might be a place for near the end of the Marathon. So in training it is a work in progress to slow down off the bike and purposefully work at staying in Zone 1.
In a race I would likely start out in Zone 1 and let the heart rate build as fatigue sets in and my technique begins to decouple. Pace will likely not increase with increasing heart rate, it will be challenge to hold onto the pace and only allow a little fade.
Note: In all legs of the race, I believe it is key to stay controlled and efficient mechanically to conserve as much energy as possible....really no room for wasted energy.
Anyway, here are some thoughts on my approach to pacing and Ironman. I am so looking forward to putting this approach to the test.
Mikey
