Seriously though, great job. This sounds like my (and many of us) first race. Pacing takes a lot of time to figure out, then working at different distances changes everything. Honestly, this is probably one of the things I think I enjoy the most about this sport. Figuring it all out.
Sounds like you’re on the right track. Curious, what was your IF on the bike? I’ve found that dialing this in, even holding it back a little can pay dividends on the run. I’m by no means fast, but it helped me improve against myself immensely over the years.
Thank you! Its been fun to figure out. The IF for the Oly distance was .84 if using my AI FTP assigned by TR of 304. I feel my FTP is a bit high, but maybe i’m just soft… I’ve thought about setting the trainer at 320 and trying for a 20 minute test to prove it out.
I’m no expert, but that IF seems pretty spot on for an Oly distance.
I had some issues with AI FTP, it was giving me an FTP that was overinflated. Late last year I decided to do a Kolly Moore test and went with that for a few months. Interestingly, it seems that AI is now getting closer to what FEELS like my FTP so I’ve been going with that lately. Getting to know what TH FEELS like is a really great tool, it’s helped me understand my training in a much more meaningful way.
Of course, a rough run off the bike could come from other factors as well. Sounds like you’re moving in the right direction. The journey is most of the fun for me.
Swim: Started at the back of the 2900 group (leaders already started bike when I was still waiting for my entry into the river . Went out slow, let body adapt and HR settle in. Went pretty good. Not fast but find a good tempo that I was able to hold for entire swim. Finished in 43:48. And then a long transition before the bike.
Bike: Cycling is my best discipline. First 35km went pretty fast (flat) at 38.5km/h but then the hills were coming. Not long or steep but 40km of rolling terrain makes the legs work more then in the beginning. Focused on feeling and looking at NP so not getting to hard on the pedals. Last 15km more flat again. Finished bike leg in 2:38:44 (34.3 avg).
Run: 3 weeks before my race my old injury popped up again so only last week before race I could do to short runs. But lucky, I did not feel the pain as hard as before. But needed some smart running because my run training was not as good (and much) as I hoped but ok. I went good. After 10-11km in I felt pretty good and tried to up the tempo a bit. But maybe this was a bit too soon ;-). After 16-17km upper legs started to get stiffer and I needed to back of a bit. Lucky, did not crack and mostly could hold the same pace the entire run. Survival modus last 2km in but overal very pleased with 1h54 run and an 5h31 overall race time. Not bad for my first 70.3 at 48 years ;-).
Really enjoyed my day out. Liked it! And I know I still have lots of room to improve my swim and run so…
The course looks beautiful from photos. Sounds like a great day out and smart pacing for the run given your ability to train. Always nice when you’re nervous regarding an injury and it stays away when it really comes time to perform.
. Went out slow, let body adapt and HR settle in. Went pretty good. Not fast but find a good tempo that I was able to hold for entire swim. Finished in 43:48. And then a long transition before the bike.