Pacing for a Half:
Determine FTP however you would like to do it. Repeat the test a few times to make sure you have a good range.
Practice intervals during your workout, Threshold, SST and Easy. Know what they all feel like and if you are a HR fan, find what HR's are associated with those efforts.
Do a HIM practice simulation...I like the 45' run, 2:30 bike, 45' run sim. First run at long run pace, bike just under HIM effort (80% of FTP), Second run ~15sec/mile faster than first run. You need to feel strong on the second run.
If you can do that then your bike pacing and nutrition are probably OK. If you cannot then you will have to adjust your bike effort and/or nutrition. Do this about 7 weeks out and one more time at least 4 weeks out from your race.
The course you are doing will dictate how you control your effort. If it's flat, then just sit on 80% (of FTP) the whole way. If it's rolling then go slightly over 80% uphill and then back off on the back side. If you are in bigger hills or mountains, then you may have to go higher depending on the grades, you will have to adjust you run time according to how much you went over your target.
jaretj
Determine FTP however you would like to do it. Repeat the test a few times to make sure you have a good range.
Practice intervals during your workout, Threshold, SST and Easy. Know what they all feel like and if you are a HR fan, find what HR's are associated with those efforts.
Do a HIM practice simulation...I like the 45' run, 2:30 bike, 45' run sim. First run at long run pace, bike just under HIM effort (80% of FTP), Second run ~15sec/mile faster than first run. You need to feel strong on the second run.
If you can do that then your bike pacing and nutrition are probably OK. If you cannot then you will have to adjust your bike effort and/or nutrition. Do this about 7 weeks out and one more time at least 4 weeks out from your race.
The course you are doing will dictate how you control your effort. If it's flat, then just sit on 80% (of FTP) the whole way. If it's rolling then go slightly over 80% uphill and then back off on the back side. If you are in bigger hills or mountains, then you may have to go higher depending on the grades, you will have to adjust you run time according to how much you went over your target.
jaretj
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