that was a great article gordo, you just nail it every time, its like you are writing it directly to me . Wishing you everything you have worked for at Roth
Hi Gordo - an old Elphinstone Alum here, cheering you on and, as a fledgling triathlete, reading this with interest. Would love to connect sometime this summer and good luck on Sunday!
Swim is a warmup. Unless we are extremely well trained.
Bike is an LT1 average effort with tactical placement of Tempo (fit athletes) on climbs.
Run is Z1 to Z3 pace depending on athlete fitness/execution and their total race duration.
Lots of folks invert their intensity allocation: swim hard, ride steady, survive the run.
It's a challenging event to get right because our brains aren't wired with the capacity to project how we will be doing 7-10 hours from the start. There are crowds, we get excited... it's tough to execute well.
Yep 8 (or 10+) hours is a big day. Can’t really imagine it. My older brother who is nuts has ridden a 500k bike and also done 10.000m climb in 24hrs, both around Christchurch in a loop, aged 60+. We are talking about a special kind of masochism and mental fortitude that I don’t possess 😅
I‘ve been doing Norwegian style intervals lately (outside so I‘m guessing lactate 2-3mmol) yesterday I did 4x6mins with 3min recovery zone 1 at about 85-90% of FTP, so sweetspot really. That was a first session so pretty easy, later I might increase duration and interval number. But it’s actually fun, unlike Threshold or VO2max 🫣
that was a great article gordo, you just nail it every time, its like you are writing it directly to me . Wishing you everything you have worked for at Roth
Nenet
Thanks Nenet
I appreciate your support!
Same, same from me on all counts, especially all the best for Roth 🫡
Hits home! ;-) Go kill it this week Bro, or at least the last 90 minutes!! ;-)
Thanks Amigo.
Looking forward to seeing how it plays out.
g
Hi Gordo - an old Elphinstone Alum here, cheering you on and, as a fledgling triathlete, reading this with interest. Would love to connect sometime this summer and good luck on Sunday!
Hi Gordo, what roughly would ironman pace be as a percentage of FTP or critical power?
Better to think relative to LT1.
Swim is a warmup. Unless we are extremely well trained.
Bike is an LT1 average effort with tactical placement of Tempo (fit athletes) on climbs.
Run is Z1 to Z3 pace depending on athlete fitness/execution and their total race duration.
Lots of folks invert their intensity allocation: swim hard, ride steady, survive the run.
It's a challenging event to get right because our brains aren't wired with the capacity to project how we will be doing 7-10 hours from the start. There are crowds, we get excited... it's tough to execute well.
g
He wanted to be the first in the world to finish the Rapha 500 one year but was only second
Yep 8 (or 10+) hours is a big day. Can’t really imagine it. My older brother who is nuts has ridden a 500k bike and also done 10.000m climb in 24hrs, both around Christchurch in a loop, aged 60+. We are talking about a special kind of masochism and mental fortitude that I don’t possess 😅
Those are big, big days!
I‘ve been doing Norwegian style intervals lately (outside so I‘m guessing lactate 2-3mmol) yesterday I did 4x6mins with 3min recovery zone 1 at about 85-90% of FTP, so sweetspot really. That was a first session so pretty easy, later I might increase duration and interval number. But it’s actually fun, unlike Threshold or VO2max 🫣