Oxygenaddict Triathlon Podcast Ask The Coach: Ironman Bike Pacing, Power Guidance, Equipment Selection, Training for Hills and more! | Ep 551
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Aug 13, 2025 In this engaging discussion, Coach Rob tackles bike pacing strategies, highlighting the importance of power meters and heart rate for optimizing performance. He offers tips for athletes from flat areas training for hilly courses and suggests innovative ways to enhance cycling without breaking the bank. The conversation dives into essential gear choices, nutrition planning, and race-day pacing. Listeners can expect practical advice on equipment selection, featuring the benefits of tri suits and clip-on aero bars, all aimed at boosting triathlon success.
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Target Power For Ironman
- Ride the Ironman bike at 65–75% of your FTP depending on your race duration and speed.
- Faster athletes sit near 75%; slower athletes aim closer to 65% to protect the run.
Choose Power Over Feel
- Buy and learn to use a power meter if possible; it's the best investment for pacing an Ironman.
- If you can't, use a tested heart rate monitor but beware race-day adrenaline raising HR readings.
Tame The Post-Swim Surge
- Consciously ride easier for the first 30 minutes after the swim to counter adrenaline-driven overpacing.
- Use your power or back off even if heart rate looks high because adrenaline inflates HR early on.