Folks,

I am contemplating an Ironman in 2010 and have started to access my capabilities. I did my first 100 mile ride this season on Saturday. It went pretty well except I did not feel like running a marathon when I was done. Anyway I averaged 18.4 MPH and my ave. heart rate was 127 BPM. When I finished my calf and hamstrings were on the verge of cramping. I'm sure if I tried to run after I would have cramped up. What is the proper way to pace, ave. HR or MPH? On a long ride like this should you try to conserve energy by coasting down hills?

chevy57

Do you know your MHR (Max Heart Rate)?
AT (Anaerobic Threshold)?
How old are you?
What is your general fitness level?

Whatever your answers to the above, it seems to me that if you can average 18.4 mph for 100 mi, you should have no issues with completing an IM in 2010.

If you did want to run a marathon after riding a century...there would be something seriously wrong with you. Then again, anyone who wants to do an IM is not right in the head.

You were probably cramping due to salt depletion. It's not too early to start experimenting with salt tablets. I prefer Thermolytes.

As for coasting down hills. I suppose everyone has their own preference but for me there is no other way. A chance to get a little rest and have your HR mellow out is key for me.

What race are you targeting?

Good questions. And props to you for not wanting to rush into the Ironman distance

Regarding cramping: cjbruin is probably right. Check your nutrition. You need lots of salt and potassium, especially on hot days. I use a custom blend of Infinit, but you should find what works for you. Also, check your bike fit, especially seat height. Many people have their seat too high, which affects comfort on a long ride.

Regarding pacing: Heart rate is a good way to pace yourself, but just remember that a lot of factors can affect your heart rate: air temperature, fatigue, time spent already working out, caffeine, etc. Keep these things in mind. If you're especially concerned about pacing, get a power meter. They're expensive, but they're worth it. Don't pace yourself on MPH, there are too many ways to get thrown off if you try to hit a certain MPH, especially on a course you don't ride regularly.

Thanks for the input so far. On Saturday I did some experimenting with fuel and hydration. My course was 63 miles ride followed by a 4 mile run brick. I used Hammer Perpetuem 2 scoops in one bottle, 2 bottles of heed and 1 bottle of Gatorade rain. I took 2 Enduralyte capsules before I started then 2 every hour. I ate a power bar at 2 hours and a banana at 3 hours. I coasted every opportunity I got and did not try to hammer any hills. My ave speed was 17.5 and my ave hr was 121. When I finished riding I felt pretty good and was able to complete the 4 mile run no cramps. I think the electrolytes, perpetuem and heed really helped. In the past I would use 2 bottles of gatorade rain and 2 plain waters.

I live in upstate NY and am thinking of volunteering at the 09 Lake Placid IM and signing up for the 2010 LP. I am open to suggestions as far as good fist time IM courses. I am 6'1" 248 pounds, 42 years old. I have run 3 marathons (last one in 2003). I put around 3000 miles a year on my bilke, this year I am at 2482 so far. I have never had my LT of max HR experimentally tested. My longest open water swim was .9miles at 33m 31s.

chevy57

On really long workouts, there is a thing called cardiac drift which means your heart rate is not the best way to determine effort. A power meter or being good at judging perceived effort is the way to good.

Get the book "Going long" by Joe Friel. It deals a lot with pacing and understanding hope much you need to train for an Ironman.