Streetsnake wrote:
Stelvio wrote:
For an Olympic I try and hit T2 with a .90 IF or a bit higher. The run is going to be hard but not too far off an open 10K, maybe 2-3 minutes max (I haven't run an open 10K in years). .90 IF is pretty hard to hit, in my opinion. I think I have only done it twice, a few others were .89. Some studs can hit .95 and still run an optimal 10K.
If I want to hit.90 I feel I need to shoot for .95 or higher to make for the drop off that will occur on turns and in and out of the T zone.
If you know your IF from you last Oly I would look to try and increase by .01 or .02 vs. trying to hit the.90 IF if you are in the low to mid .80.
Thanks. I usually use my fenix 3 in races and an Edge 1000 on regular rides. I can what NP as well as other stuff on the watch. Should I look at past rides, look at the NP as well as the IF and make a good guess at what my NP should be at the end of the ride. Looks like the closest I hit was .86 on IF.
Assuming you have a power meter and accurate and current FTP, you have all the data you need and 0.90IF is a strong target for an Olympic distance all things being equal. If your running is a little weaker than your ride, or conversely, much stronger, you may want to back off the run to finish strong/blast through the pack, depending on your run level.
For training, I'd make sure each week you are doing some threshold work on the bike to make sure your body can clear the lactate you'll be producing at 0.90. In my training plan (for ironman, not olympic) these workouts at the beginning of a build are 4X10min at 100%FTP, 3 min recovery at 65% FTP. Later on these go to 4X15min FTP and that gets brutal but the work has really helped me when I need to dig deep for whatever reason on a certain part of a bike course.
The nice thing about Olympic distance is what is stopping you from trying it out in training? Go hard for 40km and run, see how you feel, then look at the numbers, and work from there.