Been thinking about this all day…
I was going pretty much all out on the bike at Over the Mountain (read yesterdays’ post about my race thoughts), because my goal was to make a top bike split of less than 1:28.
The best I’ve ever done in a 10k is 55 minutes. How much time would I need to sacrifice in the bike in order to run a 55 minute 10k? Would it be worth it? If giving up 5 minutes on the bike saves me 6 minutes in the run, yes, it would be worth it. How do I figure out how much to hold back on the bike, in order to make the time savings worth it for the run? Trial and error? If so, it will take me years to get it just right!
Is HR the answer to figuring it out? My average HR on the bike was 165 bpm. I’m still unclear what my bike training zones are. My average HR at a recent 8 mile cycling Time Trial was 169 bpm. If we call that my Lactate Threshold, than that 165 he bike leg of Over the Mountain puts me in the high end of Zone 4. Is Zone 4 too high for an olympic race? So many questions!
Sprint races are definitely easier in terms of pacing. I can just go hard the whole time! Olympic is my favorite distance – so I want to figure out how to be my best at that distance.
Carol, you posted not long ago about some tweaks you made to your bike positioning. This is likely at the heart of your issue. (Not to say that running off the bike is ever easy if if your fit is sorted out!)
Bike fit is a black art; in my experience few are really good at it, despite claims, certifications, etc. (I did ’em myself, and thought I was good, until I found out what good really was.)
Even if you’re satisfied with your setup, not only do you have to train yourself to simply be comfortable in your “new and improved” aero position, but also to be a better runner off this position, by among other things doing more bricks.
You’re doing great, and learning what you need to learn as you go. Cheers!
Hi Carol, You and me both.
As a student many years ago, I did 38 for a 10k roadrace. Now I am around 43/44.
But I can’t transfer this to the end of an olympic tri
I have put this down to 2 things
I am not great at swimming so take too much out of myself
and 2
I undertrain on the running..When I started out in triathlon, my first club coach said that it is a different kind of running. He called it muscle running.(Running when you are tired)
How much running are you doing?