23/08/2024
Copenhagen is good to our athletes.. ?!
Our athletes are good, and they choose Copenhagen to show it !
Congrats, , on your performance last Sunday. 9h02'37" in your first ever long distance.
Spot on the targetted race time. A little breakdown and some numbers of the race.
🏊 3,8km - 1h04 - 1:42" / 100.
Exactly the pace we had in mind beforehand. Rolling start, decided to start with swim group 1h - 1h04. Strategic, as there were more options to find some good legs of fellow athletes as draft benefit. Goal as always: "Swim smooth, swim smooth,..."
🚴♂️ 178km - 1441 D+ - 4h22 - 40,8 km/h
For the numbers geeks:
238W average - 246W normalized = Variability index of 1.03 = perfect constant power. For Ironman racing VI should be below 1.05, ensuring we do not burn any matches due to power spikes causing more glucose burn.
Pw:Hr (Aerobic decoupling): 2.30%
Fatigue is natural in longer efforts. The key in Ironman racing is managing fatigue. Aerobic decoupling compares the first half of the effort with the second half (ratio pace or power to heart rate).
With fatigue (or dehydration, malnutrition,...) two things can happen:
Pace / power drops with the same heart frequency
Pace / power stays level, but heart rate rises (=cardiac drift).
Ideally, this metric stays below 5%. With 2.30%, we can well say that Aaron rode his own race, his own power. And arrived, as he confirms, feeling fresh in T2.
🏃➡️ 42.2km - 3h27 - 4:57 per km.
Due to a length discrepancy, Aaron had a nagging glute medius / trochanter major injury. So we had to keep running mileage to the minimum. Although I did expect him to run around 5'00", I also told him: It's a game, play it if you feel like it. And that's what he did.
Fast first 10km, then foot off the gas and completing the job. 9h02'37 as final result, concluding a great day of sports.
is triathlete & is your man when it comes to running shoe advice .be Gent.
I'm already curious about what the future will bring.
#1406
