I want my athletes to stay in the box, execute the swim and bike so they're delivered to the marathon prepared to do battle… My gut tells me that if an athlete executes everything correctly in the swim and the bike they’ll have reserves in the bank to make withdrawals during the run. You can cash out in the first five miles, or you can stop at ATM’s each mile - you choose. An athlete of mine said it best the other day – and I closely quote him: “I’m just going to have to start doing my runs alone.” I’d add to that you might need to start doing your bikes alone too. Riding in a group that pushes you into a higher zone serves no purpose during Ironman training but to interfere with you hitting metrics for the next day’s workouts. Look at the big picture. Pay attention to general fatigue. Get the sleep you need. Hit the hard workouts hard, and hit the easy workouts easy. If the description says ‘conversant pace’ that means you should be able to generally carry on a conversation during the exertion. I can guarantee you won’t be able to carry on a conversation during the marathon run of your respective Ironman if you execute correctly. Maybe short burst of conversation, but no dissertations! ;) Make note of the difference between the same zone in cycling and running – the run zone rate varies 5-10 bpm based on ambient temperature and conditions, and is impacted by cardiac drift… thus pushing you higher in that zone, or into the next zone.
Hey, it’s your Ironman, not mine. I’m just vested and concerned as hell that my athletes stay, respectively, with their zones and metrics, execute the fastest race possible for their ability and fitness level. I probably use the ‘rate of perceived exertion’, or as TrainingPeaks calls it simply ‘PE’ for perceived exertion, more than my Garmin. I can be running my long runs and tell you what my HR is before I even look at my watch. I start out able to talk conversationally, but by the end I can’t.
Be well, keep your stick on the ice and train hard – as hard as prescribed! :)
This post was originally written to a number of my athletes preparing for an Ironman and in conjunction with this post from D3 Multisports.