I was just speaking with two of my Ironman athletes this morning about the importance of numbers. One of them felt that he would like to aim for a 30kph average on a full distance triathlon, while the other felt that it would be better to hold back on the bike to have a better run.
So, here’s my 2 cents worth….
I took part in a full distance triathlon predominately to get more knowledge and be a better endurance coach. So I took a very scientific approach. First, I got a lactate test done for my running zones. Then I did a PNOE test on the bike and also an FTP test with a triathlon coach which I used in my first year of training for this Hardman event. I now had MY zones, not some random Garmin zones.
PNOE fit test is the GOLD standard means of testing VO2 fitness which has a direct correlation with living a long, healthy life. This testing procedure provides a breath-by-breath analysis of how your whole body functions.
FTP is Function threshold power or FTHR is functional threshold heart rate
Then during training, I kept as close to these zones as possible for each individual session. Using these numbers and also the numbers of carbs/fuel I would need for a full distance triathlon, I felt confident I would be able to get through the race.
Did it work?
YES!! I love racing, especially shorter distances and normally if I see someone ahead of me, I put my head down and reel them in. However, during Hardman, I set up my bike computer to show me only Watts, Heart rate, cadence and distance. No Speed or time. This really helped me stick to the plan and I still ended up with a 30kph average, feeling good getting off the bike. Unfortunately, I forgot to fuel before starting the run, which caught up with me quarter way through the run. Once I managed to refuel I was back running again.
What did I learn?
I now know, had I aimed for a 30kph average and used speed as my main target I would have blown up on the bike and without a doubt, I would not be able to run off the bike as well as I did.
You, too, can get these numbers without anything other than a good heart rate monitor which is what I did at the beginning….BUT experience has shown me that when I invested in a power meter for the bike – well, that it was a real game-changer.
So going forward my advice is to do your tests and train to YOUR numbers – and you will have a great race day.
If you want to know more about understanding your numbers and create a training plan that works for you – then, give me a call. I can help you get ready for your next event – knowing where you are at now is just the start … I will put together a training plan based on your numbers that will get you across the finish line in a time that matters to you!!
