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Slowtwitch Forums: Triathlon Forum:
run times vs triathlon run times

Dreadnought

Oct 6, 08 9:31

Post #1 of 12 (478 views)

run times vs triathlon run times	Can't Post

I'm sure this has been asked before. I would like to survey as many triathletes as possible.

How much per mile do your run times slow down after a the bike spilt. For example, if you normally run 7 min miles on a road race, how many min/mile will you run after the bike split?

pjohn

Oct 6, 08 9:39

Post #2 of 12 (462 views)

Re: run times vs triathlon run times [Dreadnought] [In reply to]	Can't Post

this was the first season where i ran better off the bike than just going out and running. i don't do more than sprints and oly but yeah running better off the bike than no bike at all. hope this continues and isnt some sort of fluke this season

applenutt

Oct 6, 08 9:39

Post #3 of 12 (462 views)

Re: run times vs triathlon run times [Dreadnought] [In reply to]	Can't Post

Depends on how long the run. For a HIM, my miles are considerably slower than a stand alone half mary, however for a sprint my 5K times are pretty close. Probably because I need more conditioning for the longer events. I'm probably 10-15 seconds a mile slower for a 5K and 30-45 seconds a mile slower for a half mary.
TYBRacing.com

sweddy

Oct 6, 08 10:23

Post #4 of 12 (394 views)

Re: run times vs triathlon run times [Dreadnought] [In reply to]	Can't Post

For a HM I'm usually 1:27-1:29.
For my one and only HIM, the run was 1:39, so about 10-12 minutes slower. But the HIM run route was much hillier than the HM's I do, to the tune of about 3-5 minutes. In other words I'd say I'm about 6-7 min slower in the HIM than HM for comparable courses.

jpflores

Oct 6, 08 10:27

Post #5 of 12 (381 views)

Re: run times vs triathlon run times [Dreadnought] [In reply to]	Can't Post

5-10% for a Oly/HIM.

my half pr in 08 is 1:19, HIM run split pr this year was 1:25...similar courses.

Didn't do any oly's this year, but the spread for me in 07 was 36:27 in an open 10k, 39 flat in a tri
__________________
JP

http://www.gojpgo.blogspot.com

"When a man says 'I cannot', he has made a suggestion to himself. He has weakened his power of accomplishing that which otherwise would have been accomplished." ~ Muhammad Ali

jackmott

Oct 6, 08 10:27

Post #6 of 12 (381 views)

Re: run times vs triathlon run times [Dreadnought] [In reply to]	Can't Post

last season - 5k times in a sprint traithlon were 3 to 4 minutes slower than a standalone.

Due to burying myself on the bike and not being very fit.

This year I expect a 1 to 2 minute difference. I'm still going to bury myself on the bike, but I'm much more fit.

vulcantri

Oct 6, 08 10:39

Post #7 of 12 (343 views)

Re: run times vs triathlon run times [jackmott] [In reply to]	Can't Post

I'd say it depends on how much you hammer the bike.

jackmott

Oct 6, 08 10:40

Post #8 of 12 (331 views)

Re: run times vs triathlon run times [vulcantri] [In reply to]	Can't Post

In Reply To

I'd say it depends on how much you hammer the bike.

No doubt, but as you get more fit, you get to where you can recover quick from an all out bike too.

vulcantri

Oct 6, 08 10:43

Post #9 of 12 (319 views)

Re: run times vs triathlon run times [jackmott] [In reply to]	Can't Post

Yea, I was about to add in that it helps if you do do brick workouts where the bike is a hammer-session. For me, it helps my legs get used to moving when they are fatigued and it helps me recover faster in a race.

Kevin in MD

Oct 6, 08 10:45

Post #10 of 12 (309 views)

Re: run times vs triathlon run times [Dreadnought] [In reply to]	Can't Post

The folks I work with tend to some in around 12% difference between a tri split and open run time.

That's for a "well executed race" in terms of pacing, nutrition, hydration and of course for similar terrain. A hard part is determining what your own "well executed race" is in terms of pacing nutrition and hydration.

TriUno83

Oct 6, 08 10:47

Post #11 of 12 (303 views)

Re: run times vs triathlon run times [jackmott] [In reply to]	Can't Post

For me, over several years and a variety of courses... Sprint: 20-30 sec/mi difference; Oly 30-40 secs/mi; HIM: 1:00-1:15/mi slower. For further reference, running is my weakest leg of the 3, but I've gotten better at easing up slightly on the bike, especially the last 1/4 or so.

Steve-oH!

Oct 6, 08 11:29

Post #12 of 12 (218 views)

Re: run times vs triathlon run times [Dreadnought] [In reply to]	Can't Post

10% slower is the basic rule of thumb....