Race Swim Pace | 80/20 Endurance

Race Swim Pace

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  • #10897
    tedc
    Participant

    The book recommends a 200-300 yard warmup and then “all out pool time trial of a distance matching that of the swim leg” of the triathlon. Then add 15 percent to this time.

    I am training for a 70.3, doing Half Iron Level 2. I don’t see this time trial of 2,100 or 2,125 yards (the equivalent of 1.2 miles) in the Level 2 training plan, or in the library of workouts. Where should it be in the training calendar (what week?), replacing what existing swim workout?

    #10910
    David Warden
    Keymaster

    Ted, the SCI2 in Week 18 is the perfect place to perform this pacing test. The STT1 in Week 16 is the second-best option. You would replace those workouts with your 1900meter TT.

    David

    #10914
    tedc
    Participant

    Awesome. Thanks for the guidance.

    #11002
    tedc
    Participant

    Circling back on this, I am a little surprised you are suggesting the ideal time is only 1 week before the race. Wouldn’t I want to practice and get a solid feel for race pace before the race? So, do a time trial a few weeks before, and 15% time, then practice some long intervals or the full race distance at the race pace for multiple weeks (week 18 SF6?) before the race so I can maintain that pace by feel? Maybe week 16 replacing STT1 has its benefits. Is 70.3 swim race pace expected to be in Zone 2? Or Zone X? Of course with open water, waves, current etc the pace can vary but what I mean is more the expected intensity for the swim feeling like what Zone 2 or what Zone X feels like in a pool.

    #11014
    David Warden
    Keymaster

    Ted, the idea behind this particular test is to have it be as close as possible to the event to represent your actual swim fitness on race day. The swim offers a unique venue to do this, as you really can’t run a 13.1 miles time trial a week before the 70.3, but you can recover fast enough on the swim to do this.

    It’s not a threshold test, as the distance of the test varies based on the event you are doing. It’s a calibration for your particular distance, and a calibration that is best done as close to the race as possible, and we feel about a week is best.

    David

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