Over 40km I would target 95% or higher. If this is your A race you may want to do a bit less but if it is just one of many races you'll be competing in this season treat it as a great training opportunity. You can learn how to run on tired legs and still give yourself the gap you mentioned. It can also be an experiment where you find out just where the sweet spot is for you.

85% is what professionals target over a 70.3 bike leg (90km) as reference.

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"Train so you have no regrets @ the finish line"

In duathlon if youre feeling good youre going too slow. ;)

A lot depends on training. Have you done lots of 1-1.5 hr rides with a NP of 90% or more. If so, holding 90-92% for an Olympic is reasonable. If that sounds like a reach, then 85% might make more sense for you.

So much of what percentage of FTP you hold in a race is based on your training and overall training history. For instance, I've found over time that around 82% is what I can run well off for a 70.3. I initially tried for 85%, but felt like crap on the run. In an Olympic I target around 10% more.

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So so true. I did my first Du of the season last Sunday. They hurt SO much more than a triathlon

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Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

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Lions don't lose sleep worrying about the sheep

Don't look at FTP. Bike as hard as you can without screwing up your run. Why look at numbers?

I typically go about 93-94% for an oly. Get it done in about an hour give or take a minute or two.

How long is the 1st run? That will set up the rest of the race.

No first run! It's just bike 25 miles and run 6.2