Here's the deal, my first official 40kTT is this weekend. I have limited racing experience but am reasonably fit. Event is at about 4400', I ride at about 2000-2200' of elevation.
I have done some 20 min intervals.
20 min TT pace, 268 watts, average HR 157, done at 3800 ft elevation. I'm 170 pounds 41 y.o. My tested max HR is 177, I did these with a bit of reserve, like there is a percent or two left. Like maybe I could pull 272-275 for the same period. But was QUITE happy when they are done.
I don't have a power meter on the bike for this event. So I'm going off of perceived effort, and HR.
My HR zones are:
1: <105
2: 106-128
2: 129-142
4: 143-158
5: >159
From what I read on the forums here, consistency is the key in a reasonably flat TT. That said, I was planning on going out and holding a HR of about 155 for the first few minutes, and bounce around just short of 160. If I'm feeling my oats, dabble over 160 now and then. Maybe try and hold 165 for the last 5-10 minutes. I've done some 24 mile race pace stuff at 155avg HR, but it was hilly. And it seems when I examine my hard efforts, over say an hour, the HR avg is always 155-157 (and it usually feels like that's all I have to give and still survive the event).
Thanks for any pacing ideas and help.
I have done some 20 min intervals.
20 min TT pace, 268 watts, average HR 157, done at 3800 ft elevation. I'm 170 pounds 41 y.o. My tested max HR is 177, I did these with a bit of reserve, like there is a percent or two left. Like maybe I could pull 272-275 for the same period. But was QUITE happy when they are done.
I don't have a power meter on the bike for this event. So I'm going off of perceived effort, and HR.
My HR zones are:
1: <105
2: 106-128
2: 129-142
4: 143-158
5: >159
From what I read on the forums here, consistency is the key in a reasonably flat TT. That said, I was planning on going out and holding a HR of about 155 for the first few minutes, and bounce around just short of 160. If I'm feeling my oats, dabble over 160 now and then. Maybe try and hold 165 for the last 5-10 minutes. I've done some 24 mile race pace stuff at 155avg HR, but it was hilly. And it seems when I examine my hard efforts, over say an hour, the HR avg is always 155-157 (and it usually feels like that's all I have to give and still survive the event).
Thanks for any pacing ideas and help.