Marathon pace in IM
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Red5 posted 1 year ago.
Usually they say that a good IM marathon time is 30-40 min over your stand alone marathon time.
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Bryan
Of course it's 'effing hard, it's IRONMAN!
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kona_expat posted 1 year ago.
If you "blew up" it could have been because you just rode the bike too hard, which is extremely common.
Find my article on this site about "How Fast Can I Go in an Ironman."
A rule of thumb for really good IM marathon is that if you use the Daniels' VDOT table (online here: [url]http://www.runbayou.com/jackd.htm)[/url], then you "should" be able to run your IM marathon at your "E" (Easy/Long) pace.
If you want to talk bike pacing, if you train with power, then your bike leg should be at 70-75% of your FTP, or Functional Threshold Power. Which % you use depends on your lifetime bike base and how long you've been doing Ironman.
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ht001 posted 1 year ago.
The advice I got from my coach prior to my first IM (IMFL in November) was to take the first few miles of the run easy and to resist the urge to pour anything on, even though others would be doing that. In the race many people (at least 6 that I kept track of...what else are you going to do during all that time) passed me in the first five miles. I proceeded to blow past them in the next five. I finished strong and felt like I had gas in the tank. (4:17 time...not the fastest, but it felt great) I would follow the same advice to start slower and build again. Not that this works for everyone...some folks who are faster than I am naturally probably wouldn't need to take the same approach.
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brock1234 posted 1 year ago.
Visit Gordo Byrn's website (just google search it) its got some good hints on pacing.
One of the posts suggested you went too hard on the bike above, which could be the case. From the Ironman's i've done, I have found that the first 5km is always going to feel crap, so you run at a pace that's comfortable, do not push it hard straight out of transistion!!! Once your legs come right the first 21km feels pretty strong, however the last 21km is going to hurt, and how well you run here is going to depend on how much the bike took out of you and how hard you went on the first lap (this is assuming you've got other factors like nutrition right).
So on percieved effort:
0 - 5km = easy
5 - 21km = moderate
21 - 32km = moderate/hard
32 - 42km = hard/very hard (everything you've got left)
If you do this properly, you'll probably find your splits stay pretty even throughout the whole run, so many people go out to hard, normally running the first 5km at like 4-5min km's and fading to 8-10min km's.
And drink lots of coke, coke is the ****!! :)
Mark.
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Jstyle posted 1 year ago.
I still don't understand why it is that coke helps?
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Red5 posted 1 year ago.
Jstyle;62342 wrote:
I still don't understand why it is that coke helps?
Simple sugars and caffiene. By the middle of the marathon, your stomach will most likely have stopped digesting solid foods in any meaningful way. Coke provides very easily absorbed energy that your body can use RIGHT NOW as opposed to an hour later when you are either done or lying in a heap at the side of the road!
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Bryan
Of course it's 'effing hard, it's IRONMAN!
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Anton posted 1 year ago.
At many ultras I've done the overwhelming favorite nosh at the late aid stations...cold Coke and Pringels.
Coke has been used for years...despite all the nutrition supplements and all the money you can spend on stuff...it is still often the liquid of choice for many marathoners and ultra runners...both fizzed and de-fizzed. ( I prefer fizzed)..even among the world class.
"What would life be if we had no courage to attempt anything?"
- Vincent Van Gogh
My Blog: http://anton.trifuel.net
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brock1234 posted 1 year ago.
Try this its cool...
Do you ever notice, providing that you use a heart rate monitor, that if you go for a long bike ride you can initially keep your heart rate high pretty easy. As the bike goes on, your heart rate seems to drop in proportion with how you feel.
Perhaps you can normally sit on on 145 - 150 BPM, but your at that stage where your struggling to hold over 130. STOP!!! :)
Find a shop and skull back a 1L or 1.5L coke. 10min into getting started again you'll start feeling good, and your heart rate will sky rocket, probably into the high 150's low 160's and it'll feel easy.
The sugar and caffeine in coke is like Nitrous Oxide for a triathlete. The difference being though, its tastes better than NOS and you can use it over and over in the same race :).
Mark.
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490 days
OzTriGuy posted 1 year ago.
brock1234;62416 wrote:
Try this its cool...Do you ever notice, providing that you use a heart rate monitor, that if you go for a long bike ride you can initially keep your heart rate high pretty easy. As the bike goes on, your heart rate seems to drop in proportion with how you feel.
Perhaps you can normally sit on on 145 - 150 BPM, but your at that stage where your struggling to hold over 130. STOP!!! :)
Find a shop and skull back a 1L or 1.5L coke. 10min into getting started again you'll start feeling good, and your heart rate will sky rocket, probably into the high 150's low 160's and it'll feel easy.
The sugar and caffeine in coke is like Nitrous Oxide for a triathlete. The difference being though, its tastes better than NOS and you can use it over and over in the same race :).
Mark.
Why would you want to artificially raise your heart rate? If its too low...Crank it!
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Red5 posted 1 year ago.
OzTriGuy;62554 wrote:
Why would you want to artificially raise your heart rate? If its too low...Crank it!
Yeah for training, you are better off REALLY working on bringing your HR back up on your own. Towarsd the end of 4 hour plus rides sometimes I would see my HR start to lag and I just crank up my turn over and see if I can elevate it again. I keep doing this for as long as I can or until I get home.
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Bryan
Of course it's 'effing hard, it's IRONMAN!
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brock1234 posted 1 year ago.
OzTriGuy;62554 wrote:
Why would you want to artificially raise your heart rate? If its too low...Crank it!
That would be an interesting topic... Has anyone been involved in any research for TRAINING, on using an "artificial" means (ie. sugars) to raise you heart rate in training gives you more benifits than raising the effort.
I know personally, if I go for a fast long ride without sugars late in the ride, the quality will plummet, not just from physical fatigue but also mental.
What is everyone else's thoughts?
Mark.
Hi guys,
I was wondering if someone could give some advice on marathon pacing. The first IM I did I got off the bike, went like a bat out of hell and promptly blew up.....I finished but it was much slower than it should have been!!
So, I was looking around for some sort of pacing chart, which I found, it suggests that you stick to the same speed through out the duration of the marathon....is this the best idea or is it better to start off slow for the first 10K or 20k, then build it up....??
The other question is how much longer "should" your marathon take in an IM (assuming you have gone about the swim and the bike corredtly!!) over running it from fresh? If I/m running a 3hr 30min marathon should I be aiming for a 4hr?? I just don't know!!
Any advice much apprecated
Tim