The bike is your foundation for Ironman racing. It’s the longest leg of the race and where 3 major things occur:
- Recovery from the swim
- Fueling for the bike
- Fueling for the upcoming marathon
You have to have the bike fitness to accommodate all 3 activities; go too hard on the bike and your muscles will suck the blood out of your gut making it impossible to digest any calories. Run out of fuel and you lose your chance at achieving a favorable finishing time.
So my ‘low-to-medium’ intensity pace has to be between 20.4 mph and 22.4 mph for 112 miles in order for me to break a 5h 30min. bike split.
I’ve got a long way to go.