shammad10 wrote:
Thanks! That's really interesting. I had never thought of myself as a 'speedster', I definitely have a diesel engine on the bike- I have a very good hour power, but my 5 sec, 1 minute and 5 minute power is quite poor comparatively.
It'll be interesting to see what happens this weekend! I think I'll go out more conservatively than 1:17 pace- probably between 1:18-1:19 and then pick it up if I feel good at 15km
Being a speedster doesn't mean you are slow at the long distances (or even that you are fast at the shorter distances). It just means that you have a steeper speed curve than average. :-)
My last race was a virtual 15K on the 14th of November. My one hour LTP (Lactate Threashold Pace) is a 6:11. Since it was a virtual race and I was the only one out there I just tried to hit my LTP. Four miles into the race I was at a 6:07 pace and even though I felt great I slowed down. I don't think I have ever done that is a race before. I finish right at the 6:11 pace and felt like I I had just gone for a light warm up. No lactate burn, no sore muscles, I didn't feel winded or tired.
My last Multisports race was a Sprint Duathlon the 10th of October (a live race), so I had a month to go run focused leading up to the virtual 15K. I did a lot of 1 minute & 5 minute speed work in that month. To maintain your FTP for a full hour on the bike and your LTP for a full hour running you have to build your Aerobic capacity (3-5 min power). If your 5sec, 1 min, 5 min power suck, then when your FTP plateaus you will have to focus on boosting your 5 sec, 1 min, 5 minute power to be able to continue to increase your FTP.