How To Pace an IRONMAN 70.3 Bike | Perceived Exertion, Heart Rate, Power, Intensity factor

Following a comment that requested it, here is a deeper dive into strategies to pace an Ironman 70.3bike, in order to max out your potential, smash it and have a great day
00:00 Intro
00:21 Welcome & what this video is about
00:57 Why is the bike so important
01:22 3 ways to pace the bike
01:37 1: Perceived exertion
02:20 2. Heart Rate
03:05 Heart rate cap
04:27 3. Power and Intensity Factor
05:29 Target Intensity factor for different races
06:00 The ratio I use and why
06:37 Safe side vs Risking
07:06 How to train and figure out what we can hold
07:30 The key to a great race
07:48 Outro 🙌
08:08 Hype Outro to get you 🔥 up
Be sure to check out these videos, with a complete breakdown of the training process for:
IRONMAN 70.3 www.youtube.com/watch?v=kSWVp...
IRONMAN www.youtube.com/watch?v=NIpYh...
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Soundtrack:
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About me
My name is Patrick Delorenzi and I am passionate videographer and endurance athlete.
I believe in fueling ourselves with nutrient rich foods, and filling our days with endurance training and racing, as a way to discover our deeper purpose in life, practice self realization, and advance out life.
My goal is to use film as a means to spread meaningful stories about extraordinary athletes and people from the globe.
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Patrick Delorenzi
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[@haizlinsulaiman6313]

Good tips bro ,really appreciate tqvm

[@RunSensible]

Great video. I'm racing 70.3 Barcelona in 6wks and I'll be keeping my bike split between 139-143bpm. That should set me up to run really well.

[@zegerschaeken4347]

Great video

[@markwalsh6714]

Great video. Thankyou. The issue I have is not having a PM so have to go by HR but I always get the race head on and go out too fast and we’ll into z3

[@PatrickDelorenzi]

Hey Mark! I feel you - the Triathlon Mockery Podcast calls that “letting the Chimp get to you”. The chimp is the voice in your head that tells you to go for it because “you’ve got this effort” 😂 and then you blow up

[@alessandrofoglia3611]

anytime a great tip to study in deep! Keep it up mate!

[@PatrickDelorenzi]

Grande mane! Btw the 145bpm heart rate cap was a thing you told me 🙏

[@mattiagiarolli]

Hey Patrick you are the best... Super helpful your videos. I'm a new "triathlete" and I started 5 months ago with training and my gol is to finish a 70.3 Triathlon homemade ( In my town Trento not in a race ). Doesn't matter the time, I want to finish it!!!!! My swim isn't good, my bike ride is quite ok and my run is so so... cross the fingers hihihihihihihi Super thanks for your tips

[@PatrickDelorenzi]

Hey man thank you! 70.3 is a great adventure and challenge, both focus oval and mental. doing it as a self curated experience will be rad, I’m stoked for you

[@stuartmisfeldt3068]

Good info. Simple delivery and thus very understandable!

[@PatrickDelorenzi]

Thank you Stuart! I’m now up to doing 110g carbs x hour and it’s a MASSIVE improvement, only thing need to get adapted to it gradually

[@patrickmanson282]

​@@PatrickDelorenzican you elaborate a little for me please. When you are talking holding say 0.7 FTP, is this normalised power or actual power. Also I presume that you are looking at average over the whole race as opposed to 3sec power which has to increase to go up hills etc. Am I right in my logic? Thanks, Patrick

[@PatrickDelorenzi]

@@patrickmanson282 hi, intensity factor is related to normalized power, so in the best case scenario that is the value of reference to look at. But, you need to analyze in a case by case scenario: is your race hilly? Did you have to surge a lot to overtake people? In those cases average power is also a good metric to look at

[@sergiolescano1709]

Do you have a list of sound tracks that you might share at the time of riding long distance? Good idea for you to create a channel!

[@PatrickDelorenzi]

Hey Sergio! If you join the discord chat there's a whole thread on music 4 endurance training

[@luisareta]

6:56

[@PatrickDelorenzi]

This is what I’m listening now open.spotify.com/playlist/20ht4sw6R1OezbTvixYGqb?si=VGpo266cSVmsCRQD3zpzdA&pi=e-WSRnLeX1Sxu6