Here is how it goes...
For me...
BIKE
Steady 130-140
Mod-Hard 140-150
So I ride the first half of the bike just under 150 bpm (feels pretty easy)
Then... I aim to sit just over 150 bpm
That should be an even split for power
If I do that AND if I run within three minutes of my open half marathon time
// this is key because most people totally blow their wad on the bike. You
are unique in being able to pace!
Then...
Average HR for the bike will be about 150 (for me)...
So in my IM...
NEVER cross 150 bpm (even climbing)
Sit on 150 bpm for long climbs (like the 10K climb at IMC)
Sit 10bpm below that as target for the flats
Now, I have been above and below these targets before and had decent races.
However, my best overall races, relative to fitness had me sitting on these
HRs. The absolute toughest part is staying below these targets in the first
two hours of the bike -- very, very tempting to go harder.
++++
Power tips...
Never cross HIM average power for a sustained period on the bike
Sit on HIM average power when climbing
++++
There's more and I'll be writing them up for my clinic. Happy to answer any
specific follow ups -- they will help me get my story straight for the
clinic!
> Where abouts is your IM seminar? I'll probably be in the states around
> then and could swing by. Dan Epfield is doing a FittingWorkshop on the 6th
> and 7th, thought I might be able to combine the two.
Colorado Springs, CO -- you'd fly into Denver and drive south.