I'm a old geezer, 65 now, and I started riding 4 years ago. 2 years ago I started riding with a group of much younger Triathletes and they inspired me to get into the Tri game. I started swiming in my home pool, and running (or really run/walk) last summer and September I did my first Sprint tri. I was shocked when I placed 3rd out of 8 in the 60-64 AG. But I got hooked.

I now swim with the group 3 or 4 days a week under the direction of a swim coach, and run 2 x a week. I bike 5 or 6 x a week, about 130 mi.

I've completed 4 sprint tri's now (2nd place n the last 3)

I've signed up for an International distance Tri in July, and a half Ironman in September. Like my first Tri, I'll "race to complete, not to compete" in each of these new, longer distances. But I also want to "do my best."

So, here's my question.

How do I figure out my race pace for the bike and run for these newer, longer distances?

In a sprint, I'm pretty much 90 pct effort in the bike and run. But I know I can't maintain that in a half Iron distance, and probably not for the International distance.

So is there a rule of thumb for each of these distances? I don't have a powermeter, but I do use HR, and I just started training Maffetone last week, and plan to continue that method for the most part. I just got (yesterday) Phil's book "The Big Book of Endurance Training and Racing" and perhaps the answers are in there, but does the BF gurus have any ideas?

Thanks in advance.

The rule of thumb is that a sprint would be done at about 100% of your threshold power and a half at between 80-85% of threshold with 80% a good initial target. Olympic distance might be 95%. Without power the best approach is likely to experiment with your pacing on training rides. Unfortunately, your HR will likely rise during the bike and run so it's difficult to pick a specific target number. Better to use perceived exertion as a guide but this will take some practice and races before your 'dialed in'.

You might also have a look at slowtwitch.com and search their archives for guidance.

Ooo, yeah, slowtwitch is a good source. I guess I should ask my Tri friends too, but most of them train by power and they are always talking FTP.