I'm participating in my first OLY Duathlon next weekend (Michigan Titanium). A friend of mine that I'm very competitive with is also doing this event, so I'd like any tips from the Slowtwitch crew for pacing or whatever other advice you can give. Also for fun, predict our finish times for each event.
This is:
25 mile bike: http://www.mapmyfitness.com/routes/view/640244870
6.2 mile run: relatively flat loop
My stats:
Age: 33
Weight: 186
Bike: Pretty Strong
FTP = 255.
Bike = 2012 S-Works Venge. Road bars
Volume: Regularly bike 120mi / week (3 TR indoor rides, 1 long outdoor group ride)
Run: Fairly weak
5k time: 24:30, but cramped up a bit at the end
Volume: Very little. Usually 1 run/wk for 2 miles. Really slacked on this one
Triathlon Experience: Zero
- Competed in 1 season of TT's
- (2) HIM Relays - bike leg
Friend's Stats:
Age: 33
Weight: 175
Bike: Fairly weak
FTP: 177
Bike = Cervelo Soloist with Aerobars. Needs professional fit
Volume: Regularly bike 25 miles/week (1 ride outdoors) plus 1 spin class
Run: Average-strong. Doesn't train a ton but seems to have natural ability here
5k time: 23:50, no cramps at the end of the race
Volume: 3 unstructured runs/week. 5k-10k race pace usually
Triathlon Experience: Reasonably Experienced
- 2 IM's (15-16hr finishes)
- 2 HIM's
- Several OLY and Sprints
Additional Points:
- Neither of us have a power meter
- I use a Wahoo Bolt to track speed/cadence and track where I'm at on the course. He doesn't use a bike computer
So basically he neglects biking but is a pretty good runner. I neglect running but am a pretty good cyclist.
Initially I'm thinking I'll get so far ahead on the bike that he won't be able to make it up on the run, but I'm a bit worried about cramps on run if I run too hard. I never cramp on the bike, but I assume my low running volume is the issue. My quads/calves cramped up AFTER my last 5k race.
1) How hard should I go on the bike? How close to my 5k pace should I go on the 10k run?
2) For fun, Predictions on our finish times? Who will win?
This is:
25 mile bike: http://www.mapmyfitness.com/routes/view/640244870
6.2 mile run: relatively flat loop
My stats:
Age: 33
Weight: 186
Bike: Pretty Strong
FTP = 255.
Bike = 2012 S-Works Venge. Road bars
Volume: Regularly bike 120mi / week (3 TR indoor rides, 1 long outdoor group ride)
Run: Fairly weak
5k time: 24:30, but cramped up a bit at the end
Volume: Very little. Usually 1 run/wk for 2 miles. Really slacked on this one
Triathlon Experience: Zero
- Competed in 1 season of TT's
- (2) HIM Relays - bike leg
Friend's Stats:
Age: 33
Weight: 175
Bike: Fairly weak
FTP: 177
Bike = Cervelo Soloist with Aerobars. Needs professional fit
Volume: Regularly bike 25 miles/week (1 ride outdoors) plus 1 spin class
Run: Average-strong. Doesn't train a ton but seems to have natural ability here
5k time: 23:50, no cramps at the end of the race
Volume: 3 unstructured runs/week. 5k-10k race pace usually
Triathlon Experience: Reasonably Experienced
- 2 IM's (15-16hr finishes)
- 2 HIM's
- Several OLY and Sprints
Additional Points:
- Neither of us have a power meter
- I use a Wahoo Bolt to track speed/cadence and track where I'm at on the course. He doesn't use a bike computer
So basically he neglects biking but is a pretty good runner. I neglect running but am a pretty good cyclist.
Initially I'm thinking I'll get so far ahead on the bike that he won't be able to make it up on the run, but I'm a bit worried about cramps on run if I run too hard. I never cramp on the bike, but I assume my low running volume is the issue. My quads/calves cramped up AFTER my last 5k race.
1) How hard should I go on the bike? How close to my 5k pace should I go on the 10k run?
2) For fun, Predictions on our finish times? Who will win?