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So now 1 swim short of a tri ---- Pacing help needed
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a_thomasmr23
Jun 15, 12 12:13
Post #1 of 13
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So now 1 swim short of a tri ---- Pacing help needed
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Bad water has canned the swim for my tri tomorrow. This will be my first and I hope last Du. As such I'm in need of some pacing help for the first 2 mi run.
The race: 2mi run, 12mi bike, 5k
me:
not that fast, 2mi PT test time is about 14:15 and feels like death. 5k is in the low 23s at the same effort. I bike around 170w and feel more or less ok for the 30ish mins for the bike.
the tools:
wired powertap, FR 910xt w/ HR
any tips or tricks for pacing?
viewtherace
Jun 15, 12 15:29
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Re: So now 1 swim short of a tri ---- Pacing help needed [a_thomasmr23]
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I would run the first 2 miles at your 5k pace. Second 5k is going to be tough but you have no choice. It's only 2 miles...can't take it super easy.
SpicedRum
Jun 15, 12 15:48
Post #3 of 13
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Re: So now 1 swim short of a tri ---- Pacing help needed [a_thomasmr23]
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I'd run the first 2 miles at 10K pace. Running it at 5K pace means you're gonna die at the beginning of the second run. 10K pace isnt' that much slower, but will get you to the second run in better shape. Then run the second run as hard as you can and not die. Probably slightly faster pace than the 1st run
a_thomasmr23
Jun 15, 12 17:52
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Re: So now 1 swim short of a tri ---- Pacing help needed [SpicedRum]
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Thanks that makes sense to me. I'll report back on it.
Lacticbath
Jun 15, 12 18:08
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Re: So now 1 swim short of a tri ---- Pacing help needed [a_thomasmr23]
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Parvin State Park? If so, see you tomorrow morning ...
Oh, as an experienced duathlete I would go 85% or so on the first run - better to hold back as you don't want to be gassed with a sky high HR on the bike if you're not used to it. Good luck!
_______________________________________________
You never have the wind with you - either it is against you or you're having a good day. ~Daniel Behrman
lightheir
Jun 15, 12 18:20
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Re: So now 1 swim short of a tri ---- Pacing help needed [a_thomasmr23]
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Here's some key advice for these 'canceled' swim tris:
Everyone, and I mean EVERYONE will go out guns blazing in the run start. It's totally insane. I run a sprint tri 5k in low 19s after a bike/run, which is usually near the FOP, but when I did a similar race 2 months ago with a canceled swim and 1 mile leadin run, I think I got passed by nearly everyone in my division in the first half mile, and I was running a 5:45-5:50 per mile (which hurt already), so nearly everyone started the first mile at like a 5:30-5:40 mile pace, which was totally insano. I passed nearly all of them back by the end of the first mile, but it was crazy how fast everyone went out.
By the time I was doing the 5k on the way back, I was seeing those same folks who had passed me trudging in at 8-9 minute miles on the turnaround.
So don't expect to keep up with everyone in the first mile. It's gonna be a mad dash for no reason. Choose your pace and stick with it. Sprint tris are still long enough that you can easily blow up if you go too hard in the first 15 minutes.
bltri
Jun 15, 12 19:05
Post #7 of 13
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Re: So now 1 swim short of a tri ---- Pacing help needed [lightheir]
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lightheir wrote:
Here's some key advice for these 'canceled' swim tris:
Everyone, and I mean EVERYONE will go out guns blazing in the run start. It's totally insane.
I run a sprint tri 5k in low 19s after a bike/run, which is usually near the FOP, but when I did a similar race 2 months ago with a canceled swim and 1 mile leadin run, I think I got passed by nearly everyone in my division in the first half mile, and I was running a 5:45-5:50 per mile (which hurt already), so nearly everyone started the first mile at like a 5:30-5:40 mile pace, which was totally insano. I passed nearly all of them back by the end of the first mile, but it was crazy how fast everyone went out.
By the time I was doing the 5k on the way back, I was seeing those same folks who had passed me trudging in at 8-9 minute miles on the turnaround.
So don't expect to keep up with everyone in the first mile.
It's gonna be a mad dash for no reason.
Choose your pace and stick with it. Sprint tris are still long enough that you can easily blow up if you go too hard in the first 15 minutes.
This! Just don't follow everyone! Pick your pace and TRY to stick with it. Chances are, it will still end up faster than you want- but at least being aware of your pace will be better than sprinting the first two miles, which MANY folks will do.
a_thomasmr23
Jun 15, 12 19:52
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Re: So now 1 swim short of a tri ---- Pacing help needed [Lacticbath]
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Yup awesome see you in the morning. I'll be on a black speed concept 7.0 with a blue 2xu tri top if you see me
Lacticbath
Jun 15, 12 19:59
Post #9 of 13
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Re: So now 1 swim short of a tri ---- Pacing help needed [a_thomasmr23]
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Cool ... Knock em dead, I'll look you up.
_______________________________________________
You never have the wind with you - either it is against you or you're having a good day. ~Daniel Behrman
Burnt Toast
Jun 15, 12 20:27
Post #10 of 13
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Re: So now 1 swim short of a tri ---- Pacing help needed [a_thomasmr23]
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Its a sprint, red line the whole time.
a_thomasmr23
Jun 16, 12 12:15
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Re: So now 1 swim short of a tri ---- Pacing help needed [Lacticbath]
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Saw you get your award though I didn't know it. Great job!
a_thomasmr23
Jun 16, 12 12:19
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Re: So now 1 swim short of a tri ---- Pacing help needed [a_thomasmr23]
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And thanks for the pacing it helped 2mi was just a bit slower than the 5k. And both too slow over all, haha. 5/9 for AG. I see a lot more running in my future.
Lacticbath
Jun 16, 12 16:08
Post #13 of 13
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Re: So now 1 swim short of a tri ---- Pacing help needed [a_thomasmr23]
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It was a great day to race in SW Jersey ... Congrats on your first du, they only get easier (but still tough)!
_______________________________________________
You never have the wind with you - either it is against you or you're having a good day. ~Daniel Behrman
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