Races are now coming thick and fast with many "A” priority races are just around the corner. With this comes a move in focus towards race day readiness and ensuring you are as best prepared as possible for the demands of race day. To enable race day pacing strategies to be developed I have always found that race simulation sessions are a fantastic tool in exploring race day potential as well as allowing more experienced athletes to refine their individual pacing / work rate strategies for the bike leg to enable you to also run your best run leg possible.
Below is a guide of work rate / distance for race simulation sessions on the bike for each specific race distance;
Race Distance Simulation Distance % (FTP) / %THRESHOLD WORK-RATE
SPRINT 20 km 95%
OLYMPIC 32 km 92-95%
70.3 63 km 80-85%
LONG DISTANCE 9140.6) 90-100 km 72-78%
The intention of these sessions is to simulate the stresses you will experience on race day allowing you to develop full pacing, nutrition and mental strategies ahead of your key race day when you want to perform at your best.
These guidelines are a fantastic start point in exploring your race day potential, give it go, review, amend and refine your own strategy for the big day.
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