On the pro panel at IMLP, Potts (from a third party reporting) said his run HR average is lower than his bike HR average almost all of the time. Somebody commented on his FB page making the same claim about themselves. I myself have a lower HR bike average, and a steady incline run HR which in the end always comes out higher than the bike. In fact I don't recall a single race or brick since I started with a HR monitor where my run was lower than the bike, and it's a near guarantee I will hit my level 5 max on any run over 5 miles, which I do understand is my own doing via pace and my (though getting better) inability to get real on what I need to do out of T2.
So I found this to be very interesting, and I know there are a lot of moving parts here, but now I have a theory, and I also have questions.
I've been trying really hard to get my bike cadence up. Up to this year, I would typically settle in to a big gear and slow crank away. I also have had a tendency to blow the legs up during the run, though it's been getting better last year and this year, which I think is just experience and not leaving T2 thinking I'm going to run everyone down and keeping some realistic pace goals in mind from the start.
Q 1: Is this normal for you guys, to have a lower HR on the run than you did on the bike? Does this matter to all or just some?
Q 2: Is my heart rate spike on the run a butterfly effect of low cadence in a big gear = using too much energy on the bike = run legs can't support the goals or my run goals are unrealistic = HR goes high mid run and legs give out?
Q 3: Those of you who live by and manage your HR, what attributes to your control on the run in say a 70.3?
Some data from a recent brick:
Bike (2 parts, had a flat):
18.9mi @ .80 IF, 148ft gain, avg 124bpm, cadence 80rpm avg
20.8mi @ .71 IF, 276ft gain, avg 120bpm, cadence 78rpm avg
Run:
8mi, 56ft gain, avg 161bpm w/ max 172. 33% in Z5, 56% in Z4, the rest in Z3.
On this particular day it was a very flat course, we had a little wind, it was around 85 degrees F with a 65% humidity. My max HR is set to 186bpm. I did a really shitty job at getting my cadence up on this bike in particular, other rides of late I've been averaging 90+ which is a huge improvement from where I started.
So is it that I need to improve my cadence into the high 90's and stop cranking the big gear slowly. Naturally my HR goes up here, but I'm using less power from the legs leaving more for the run, therefore the run will go longer at a lower HR before it eventually creeps up.
Trying to wrap my brain around this, looking for help and advice, or just grill me that's cool too. Thanks all
Regards,
J. Smith
So I found this to be very interesting, and I know there are a lot of moving parts here, but now I have a theory, and I also have questions.
I've been trying really hard to get my bike cadence up. Up to this year, I would typically settle in to a big gear and slow crank away. I also have had a tendency to blow the legs up during the run, though it's been getting better last year and this year, which I think is just experience and not leaving T2 thinking I'm going to run everyone down and keeping some realistic pace goals in mind from the start.
Q 1: Is this normal for you guys, to have a lower HR on the run than you did on the bike? Does this matter to all or just some?
Q 2: Is my heart rate spike on the run a butterfly effect of low cadence in a big gear = using too much energy on the bike = run legs can't support the goals or my run goals are unrealistic = HR goes high mid run and legs give out?
Q 3: Those of you who live by and manage your HR, what attributes to your control on the run in say a 70.3?
Some data from a recent brick:
Bike (2 parts, had a flat):
18.9mi @ .80 IF, 148ft gain, avg 124bpm, cadence 80rpm avg
20.8mi @ .71 IF, 276ft gain, avg 120bpm, cadence 78rpm avg
Run:
8mi, 56ft gain, avg 161bpm w/ max 172. 33% in Z5, 56% in Z4, the rest in Z3.
On this particular day it was a very flat course, we had a little wind, it was around 85 degrees F with a 65% humidity. My max HR is set to 186bpm. I did a really shitty job at getting my cadence up on this bike in particular, other rides of late I've been averaging 90+ which is a huge improvement from where I started.
So is it that I need to improve my cadence into the high 90's and stop cranking the big gear slowly. Naturally my HR goes up here, but I'm using less power from the legs leaving more for the run, therefore the run will go longer at a lower HR before it eventually creeps up.
Trying to wrap my brain around this, looking for help and advice, or just grill me that's cool too. Thanks all
Regards,
J. Smith