Ok, so i have a question on my long days bike and run, should i be going at or near race pace or should i be going at a much slower pace? Thanks for the guidance.
What training program are you following? The one from this site? I'm using the 36 week IM schedule. I try to stick to what they have scheduled. Some of the long runs/bike have you do interval training where you are suppose to hit a heart rate of 85-95% which is faster than race pace. Then some of the intervals have you going below race pace or at race pace for tempo runs. If you aren't using this site's training program, it's worth looking at to see how they have it structured. I think it's pretty good. It's sometimes hard for me to hit the target HR of 85% on the bike because my legs get burned out before my HR gets that high!
I hope that helps!
[quote=pkp190]Ok, so i have a question on my long days bike and run, should i be going at or near race pace or should i be going at a much slower pace? Thanks for the guidance.[/quote]
Yes :) Some days are race pace. Some days are [url=http://en.wikipedia.org/wiki/Long_Slow_Distance]LSD[/url]. It all depends on race chosen (ie, sprints have more speedwork, 140.6 has more LSD) and on the training phase (base, speed, recovery, race prep, etc.).
I aim for about 1 of 3 of my long days to have around 1/2 of the distance be at race pace. I want my body to know what that pace feels like after it's tired.
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