Note: if you are doing the Rev3Tri race, be sure to scroll down and read the last part of this post, where I compare the bike course to Wildflower!
I have formulated a goal for the Rev 3 Tri half iron race! My goal will be to do a pace of 10 min/mile in the run.
It’s always the run in the Duke 1/2 course that gets me down. The first two years I did that race, I fell apart during the run. Last year, I was in better shape for the run, and I felt strong, but it was so darn hot (95 deg!) that I decided to to not push it. The best pace I have ever done at the Duke race is 11 min/mile.
I feel like my running is finally in a place where I can push the run in a half iron race. I think I have better form and better mental focus now. Better mental focus on the run equates to holding a decent pace for longer periods of time, i.e., NOT slowing down! Brain Power…yay!
My normal running grounds are about the same hilliness as the Rev 3 Tri run course. Living in Chapel Hill, my routes are pretty darn hilly. Hills on the run never bothered me, but they do slow me down. Just how much I slow down became painfully obvious recently, when I ran the Duke 1/2 run course with some training buddies. I could almost hold their pace on the flats and downs. But on the hills, they pulled way ahead.
I have been working the hills a little bit harder lately. I’ve even added some hill repeats into my plan. I always try to maintain good mental focus on good form on my long runs. I can make a pace of 10:15 on these runs, while staying within Zone 2! It’s a tough goal to do a pace of 10 on a hilly course, after a 56 mile very hilly ride, but I can do it!
Other race thoughts:
The swim: I will go as fast as I can without losing form. This is my swim strategy for any distance race. I am still debating whether to buy neoprene swim cap and booties. I am watching the temperature of Lake Quassapaug before making a final decision on that.
The bike:I don’t have a specific time or pace goal for the bike. I have not done a race with a bike course quite as challenging as Rev3 Tri. I rode 19 mph on the Over the Mountain Olympic course, but I completely toasted my legs! I did 18 mph at Bandits Challenge Olympic last year, also a very hilly course, but had plenty left in my legs. I did 19.5 mph at Duke 1/2, which is not as hilly as either of those two races, but still considered difficult.
I don’t know how to equate my past races to this new race. At Rev3, I’d like to shoot for at least 18mph, but I won’t be disappointed if I fall short. I will ride fast on the flats and work hard on the climbs – without toasting my legs…zone 3, maybe even pushing 4 at times. From past experience, I have a pretty good feel for how hard I can push without the blowing up later!
I will tuck in and enjoy the descents. I am getting very comfortable on the descents in training, which are only about 5 minutes long. I can’t wait to do a 20 minute descent! I wonder if I can top my record of 45mph?! I am thinking about getting a Camelback water bladder for this race. I very much like my Profile Design Aero drink bottle. However, on descents it gets in the way of crouching down into a tight aero tuck. Better decide soon on that, so I have to time train with it!
Update: I just compared the Rev3Tri bike course to Wildflower course (see chart at right). Wildflower has a reputation for being the most difficult half iron distance tri! Um, 18mph is probably too aggressive, as Rev3Tri is a harder course!!! The top 10 best females in my age group at Wildflower got about 17mph. So, um, I’ll just do the best I can and HAVE FUN!!! I love climbing!
Here are some pace guidelines for a Half Iron race:
19mph = 2:56:50 bike split
18mph = 3:06:40
17mph = 3:17:38
16mph = 3:30:00
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Wow. That is crazy that all the Rev3 stats are even higher than Wildflower. I'm going to have to make sure I ride by feel and save some for the run. If I leave my average pace up on my bike computer, I know I'm going to end up wanting something higher and push myself too hard.
So pumped. Can't wait!