Pacing strategy for 100 mile TT

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Permalink Reply by King of the mountains on July 24, 2008 at 9:18am

Don't get too carried away too early - sounds obvious but too many people push too hard for the first 50 miles and suffer badly in the second half. Afraid i'm a big believer in judging sustainable pace by "feel".

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Permalink Reply by Trevor Payne on December 27, 2008 at 3:19pm

Hi Julian

I hope you're well. I agree with King of the Mountains. Racing a 100 miler, and aiming to finish it around the 4 hours. It's going to place an immense amount of physiological stress on your body.

All the training to specific heart rate zones, and power outputs that you'll have done in the six weeks prior to the event will become a 'pacing GUIDE'. Unless you are training on the course that you'll be racing on. ;-)

Therefore going by feel will be the best way to manage your intensity!

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Permalink Reply by Julian Downing on December 30, 2008 at 7:31pm

Hi Trevor

What happened in reality was....managed to keep to a 4hours 10mins pace upto 70 miles, felt really good... and then blew up big time! What really got me was the heat - unfortunately, the race took place on the hottest day of the year - as soon as the sun came out (circa 9am) the temperature rose and reached 29 degrees.

Heat aside, in truth i was probably short of mileage - had only trained upto 80miles. This year I'm going to go for it again but this time train upto 110miles...

What's going to be your big focus/race for 2009?

Cheers

JULIAN

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Permalink Reply by Trevor Payne on December 31, 2008 at 7:05pm

Hi ya Julian

My main race of 2009 whill probably be that of Powerman Zofingen. But may stick another one in their somewhere.

Regarding our earlier conversation about biomechanics, I was wandering if you'd humour me by completing two simple exercises. 1. Sit on a bench or a table top where your feet are unable to reach the floor. Sit up nice and straight with your knees and feet together. Then tuck your chin to your chest and then simply slump forwards as far as you can. Hopefully you can get your chest to within a fists distance of your thighs. 2. In the same seated position, sit up nice and straight. And then put the ankle of your right leg onto the knee of your left leg. And then repeat with your left ankle onto the knee of your right leg. Have someone stand in front of you whilst doing this. You are looking for both knees to be symetrical in height. And not one higher than the other. Hope all this makes sense! Let me know how you get on!!

Also check out http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=419512

Take care and a Happy New Year to you!

Trevor

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Permalink Reply by Julian Downing on January 3, 2009 at 10:33am

Hi Trevor

Zofingen looks challenging; could't find a route map but i'm guessing its v.hilly!

Thanks for the assessment info - will let you know how i look.

Cheers

Julian

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Permalink Reply by Trevor Payne on January 3, 2009 at 11:50am

Hi ya

The assessments are only very basic. Without being with you in the same room it's the best I can do.

Zofingen at its highest peak is 4500ft above sea level! So quite hilly!! ;-)

Take care.

Trevor

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Permalink Reply by Trevor Payne on January 4, 2009 at 2:22pm

Hey Julian,

I've just had an idea.

As you complete the assessments, get someone to take photos. That's if you have a digital camera. You could then email them to me at spinathlete@hotmail.com.

It was just an idea. No problem if you are camera shy. ;-)

Hope you're well.

Trevor

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Permalink Reply by Julian Downing on January 5, 2009 at 2:27pm

Hi Trevor

Intending making a visit to Fitness First tomorrow - going to get one of their instructors to keep an eye out! Will let you know what they observe.

Fed up with this cold weather - haven't dared venture out for a week or so; couple of the guys in Epsom CC have spilled on ice this week and broken things...ah well, back to the turbo.

Cheers, Julian.

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Permalink Reply by Trevor Payne on January 5, 2009 at 2:50pm

Hello

I know what you mean. I was out early this morning on my bike, and it wasn't pretty. I didn't brake anything, but that's because i went round corners at a snails pace! I'll wait to hear from you!

Take care.

Trevor

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Permalink Reply by Julian Downing on January 7, 2009 at 5:43pm

Hi Trevor

Been through steps 1 and 2.....my left leg is 1" higher than the right. Any thoughts on implications/ways to fix?

Cheers

JULIAN

PS Its the left side that i have historically experienced piraformis issues plus I'm aware it's stronger than the right.

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