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duathlon pacing
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looking for pacing advice for a 2/30/7km (1.25/18.6/4.35 mile) duathlon.

1st run (what percentage of LTHR)
Bike (% of FTP)
2nd run (%of LTHR)

Currently ability if it matters (20ish 5k, 270ftp)

Thanks in advance for any advice
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Re: duathlon pacing [aries33] [ In reply to ]
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all of them. all of the LTHRs. All of the %s of FTP.

aries33 wrote:
looking for pacing advice for a 2/30/7km (1.25/18.6/4.35 mile) duathlon.

1st run (what percentage of LTHR)
Bike (% of FTP)
2nd run (%of LTHR)

Currently ability if it matters (20ish 5k, 270ftp)

Thanks in advance for any advice

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Re: duathlon pacing [aries33] [ In reply to ]
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Oh I'll play

Run 1 - 6:15-30/mile

Bike - 255-265W

Run 2 - 6:45/mile building to max negative split by 2k



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Re: duathlon pacing [IREPathletics] [ In reply to ]
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Thank you.

IREPathletics wrote:
Oh I'll play

Run 1 - 6:15-30/mile

Bike - 255-265W

Run 2 - 6:45/mile building to max negative split by 2k
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Re: duathlon pacing [aries33] [ In reply to ]
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I'm also curious about this with some local races getting the swim cancelled. I'd like better % not hard numbers if anybody out there has them. Is it better to run the first leg at high intensity 90% and then 95% bike into 100% finishing run?

------
"Train so you have no regrets @ the finish line"
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Re: duathlon pacing [aries33] [ In reply to ]
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My typical pacing for a race of that distance goes about like this:

1st run - noticeably faster than anything that seems remotely reasonable
Bike - +/- 95% FTP (call me a slacker if you must)
2nd run - get right to that point where you're about to puke, hang on for dear life and promise yourself that if you just finish you'll never do this again (keeping fingers crossed behind your back, of course).
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Re: duathlon pacing [cshowe80] [ In reply to ]
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100% of what on the second run?



"Honestly, triathlon is a pussified version of duathlon on that final run."- Desert Dude

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Re: duathlon pacing [archistu] [ In reply to ]
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1st run as hard as your fitness level will take you be it 5:30 or 6:00 miles
the mile and a quarter will not matter because you will recover very quickly from whatever pain you put yourself in. (unless you are out of shape which I assume you are not)

I would hammer out the bike as close to FTP as possible without destroying your legs for run 2

Run 2 I would go with the most comfortable pace you can handle for the first mile and then step on the gas when your legs clear out from the bike..... so: 7-7:15ish 1st mile followed by 6:30-6:45 miles

That would be my plan
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Re: duathlon pacing [blaxxuede] [ In reply to ]
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Thanks everybody I appreciate it. I figured it would make sense to "send a message" during the first run and go out hard but I wasn't sure how much that would take out of me.

------
"Train so you have no regrets @ the finish line"
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Re: duathlon pacing [teekona] [ In reply to ]
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teekona wrote:
100% of what on the second run?

Sticking with the OP question we were talking in terms of LTHR as the metric for running. So 100% would be the highest threshold for heart rate for running.

------
"Train so you have no regrets @ the finish line"
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Re: duathlon pacing [cshowe80] [ In reply to ]
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Gotcha. I should pay more attention when I read!



"Honestly, triathlon is a pussified version of duathlon on that final run."- Desert Dude

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Re: duathlon pacing [cshowe80] [ In reply to ]
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I was just thinking along the lines of my pacing because I'm somewhere near your ability minus your FTP. The DU I have coming up is a 1.9-10-3.1 and I have been thinking about my pacing too. I would just remember to not leave anything out there if you can mange a harder run in the end thats great......but going hard on the first short run is more important. I think mentally it establishes your place and makes you work harder to not lose or to improve it throughout the rest of the race.
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