Relearning the Merits of Conservative Bike Pacing

I've decided that the best use of my bike fitness for CDA is to not use it. So this past weekend I did 118, with 112 spent wrapping my head around the notion that itês ok to leave 15+ watts, 300-400kj on the bike course to be spent on the run. I want to get my head back into '02 where I had completely respect for the distance and rode VERY easy for the first 30-40 miles of the bike. Then get back to '01 when I rode relatively easy for the rest of the ride.

The 35m or so I sat around 195-200w, coasted and soft pedaled at every opportunity. Then from Seal Beach to Newport and back to south Huntington Beach I was sure to ride under the watts I've averaged in past IM's. By this time my HR was "cemented" very low and I don't think I had seen anything over 145 all day. I usually race IM at 147-150, building to 155 near the end.

The last 35 I just kept it rolling. In the past I've built my effort in the last 30, finishing very strong. This time I was really holding back. I could tell I could comfortably ride at Half IM wattage, but held back. Tough to do, as I had a no-helmet, no shirt jackass on my wheel for about 10 miles then two clowns for the last 10 miles. Hooked on, started to chat with each other like they were on the bus. No "hey, thanks for pulling us along at 23-24mph." I don't understand our roadie brothers sometimes.

Anyway, legs at the end of the 112 felt awesome. Some stiffness and fatigue in my hips and lower back, from riding in the position all day long, but that will change as I adapt. As you may have seen, I'm trying to buy back some speed by focusing on aerodynamics, body comp, lightening my bike, etc. Hold back 15w but only go 10w "slower," in other words.

Anyway, here is the breakdown. First 35m is slightly downhill, flat to rolling for next 40 or so. Winds were cross but generally 3-4pm or 8-9pm. Last 35m is slightly uphill but I had a sweet tailwind.

1st Hr:
Work: 685 kJ
Norm Power: 197
Distance: 22.466 mi
Avg Power: 190 watts
Avg Heart Rate: 134 bpm
Avg Speed: 22.5 mph

2nd Hr:
Work: 730 kJ
Norm Power: 210
Distance: 22.217 mi
Avg Power: 203 watts
Avg Heart Rate: 135 bpm
Avg Speed: 22.2 mph

3rd Hr:
Work: 724 kJ
Norm Power: 218
Distance: 22.41 mi
Power: 201 watts
Heart Rate: 133 bpm
Speed: 22.4 mph

4th Hr:
Work: 716 kJ
Norm Power: 211
Distance: 23.93 mi
Avg Power: 199 watts
Avg Heart Rate: 135 bpm
Avg 23.9 mph

55min:
Work: 644 kJ
Norm Power: 206
Distance: 20.323 mi
Avg Power: 0 585 197 watts
Avg Heart Rate: 0 237 144 bpm
Avg Speed: 5.1 26.8 22.4 mph

 

112:
Duration: 4:56:39
Work: 3507 kJ
TSS: 264.4 (intensity factor 0.731)
Norm Power: 208
Distance: 111.726 mi
Avg Power: 197 watts
Avg Heart Rate: 136 bpm
Avg Cadence: 88 rpm
Avg Speed: 22.6 mph

We had good winds. I would usually associate those watts and kj with about a 5:10 split on this course.

My historical data:

IMCDA'03: 213w, 229nw, 3921kj, 5:08 (ride time, taking out crash and flat)
Kona'03: 214w, 227nw, 3866kj, 5:08
IMWI'04: 208w 225 nw, 3883kj, 5:12
Last weekend: 197w, 208nw, 3507kj, 4:56

As a reader mentioned the other day, you can bank a lot of watts and kj by soft--pedaling, coasting, etc. The first 35m has little dips, as the path follows a river down the beach. Each only drops about 10-15 feet but I coast down and continue to coast until speed drops back to 24 or so. In the meantime HR drops from 136 (very low) to 125 (stupid low). I then ride JRA watts and HR slowly rises to very low 135. The net is that I don't ride the bike until about mile 40. In the meantime HR has been very low, Iêm taking in cals and water, clearing my head, etc. During this portion I'm imagine myself letting 35-39 year old calves ride away from me, putting myself in my "quiet mind" place, etc. However, the difference is I'll let myself shift into 2nd gear at mile 40 but probably won't see 3rd all day.

On Coasting:

When you ride with power you see that above certain speeds you have to put out much more watts for tiny gains in speed. It's better to just coast. For me, that speed is about 28mph. That is, if I'm going 27 or so down a hill, I just tuck in and coast. Remember that it's a loooong day and how cool would it be if you could shorten 112 to 108 by coasting like a fool when appropriate. This become clear when you race with power around others who are not.

Also, consider that there is a sizeable draft available even when 3 bikes back at 28+ mph. I make up a lot of time when I ride relatively easy on a climb by timing the crest so that I'm 3 bike lengths back at the top. I then tuck inside that legal draft, let the dude in front pedal while I coast through his draft and slingshot around, very easy to do within the allotted 15 seconds. Carry the speed across the flat, continue to coast. HR drops 20+ bpm while he has worked the whole time.

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