What is Ironman Pace on the bike?
IM pace on the bike should be at the top of you easy zone and bottom of your steady zone - a similar pace to your long rides. IM pace will be adjusted after long rides as you figure out if you went to slow or too fast on the long ride
An example for me is
My IM pace is 145-155bpm - I try to stay below 150 for the first half of the rides, and the let it rise upto 155 in the 2nd half. At no time do I force my pace so that I get it to 155. As I approach 155 I ease back a touch, by finding an easier gear.
On climbs I let my hr rise to 165, but I try my hardest not to let it get above 165 at any time. If I can I stay under 155 , but on some climbs this is tough. For race day you want to have the right gearing so this doesn't happen.
Think as the HR's as caps - not to go above, rather than targets
For info I race at sprint at 180ish bpm and an Oympic at 170-175. These number vary for everyone.
HR Info from your long rides will be the best guide and feedback. If you feel strong in the last hour of the ride you have got it about right. If you're not strong in the last hour you have either ridden too hard early in the ride, not taken in enough calories or a combination of both.
It will take a little experimentation to get it right, but as a rule of thumb never go hard and the first half should be easy.
