Any tips for going for a PR/Qualify at Oceanside? Im a mediocre swimmer and a pretty stong biker but I have always laid off on the bike in fear of not being able to put up a good run. Any pacing stratigies/tips? Do you just say screw it, hammer and hope your legs stay together??
Last time I hammered the bike I didnt eat enough and it was ugly…but in hindsight I was undertrained on the run compared to today.
whats your training been like the last few months? Volume? Done any races to help us understand where your at?
If you don’t have a power meter…hammer the flats and be a wimp on the climbs. If you’re out in front and/or racing for a slot…you’ll need a different strategy based upon your competition.
If you do have a PM, figure out to pace using science/art.
So what is the science you would use if you had a PM?
chris
Very well trained vs last year. 9-14 hours a week depending on where Im at. I have a coach through Cadence, and have been biking on a computrainer and have seen some great increases… but I havent done any real 56 mile TT’s to go off of. I have a pretty good feel for PE/HR while on the bike but I will not be using power while racing (I figured If I havent been using a power tap it may be more of a distraction if it’s not closely calibrated to the computrainer)
Swim training is much better from a stamina standpoint but Im still not fast… should be able to put together a 34-35 min swim. Ran a hilly half marathon last sunday at a 1:27 (didnt really hammer the last mile as I think Im sick)
Last year I did
Oceanside- 5:15/
Florida Half- 5:10 or so… pushed it on the bike and did not eat enough…Died on the run.
Eagleman- Died on the run again- might as well done the race on the sun it was 100+ deg
IM Canada- 12:01- 5 hr marathon… again died on the run… most likely nutrition problems
I found out that I burn about 1050 cal (6’3" 190) when in Zone 3… so I plan on taking in 400+ cal/hr
( I also did 2 olympic races and a 12 hour training day for IM Canada… I was waaaaay overtrained
I raced CycloCross all last fall and have gotten some good bike speed from that and have consistently done 2+ hour runs every weekend… Longest Bike has been3.5 hours., Im near Philly… weather sucks.
Im more of a sprinter than a distance guy… but I got what i got.
Anything else you can think of?
So many post on this topic, it would be a dis-service for me to give an answer.
Lots of info via Search tool.
I searched and could not find anything this specific… (and im talking about a slot to Clearwater… Kona may be another year off)
How fast would you ride an Oly dist triathlon and still have a good run afterwards?
jaretj
Based on your results, unless you are moving up into the 70-74 AG Kona is many, many years away for you sir…
Anyone can get a Clearwater spot, they can’t give those away at some races
Chubbly- Im not arguing with that at all. I’ll tackle one goal at a time.
As for an Olympic Dist bike I dont know how Exactly I would quantify that speed without using power/HR… My Lt is 310 Watts at a HR of 155- but Im not basing a race entirely race on HR… it ends up holding me back more than it helps.
sounds like holding back a little and saving your legs for the run could help alot. that depends if your in my AG…
I disagree with the giving away of Clearwater spots…I qualified at Stealhead where it got turned into a duathlon…I finished 25th overall with a 3:57 time and was 10th in my age group. They took 8 slots and only two didn’t take it. Whatever you might think they don’t ‘give’ them to anybody, you have to earn the spot.
I would think if you’re a strong cyclist you should have a better opportunity to PR as opposed to strong runner and trying to push it on the bike. I did not respect the bike portion of my first half IM, thinking I would do well on the run (comfortable on the run). Pushed it on the bike and crashed and burned on the run. Hope this attempt will be better with more time on the bike being spent. See you there.
Charlie
What I do, and I got this idea from the Crucible Fitness folks (now Endurance Nation), is 2 weeks before the HIM, do a full 56 mile TT at my projected race pace, with the equipment and nutriton I plan to use in the race, followed by a quick T2 and a 6 mile run at race pace. It is a pretty good reality check of where you stand.
*What I do, and I got this idea from the Crucible Fitness folks (now Endurance Nation), is 2 weeks before the HIM, do a full 56 mile TT at my projected race pace, with the equipment and nutriton I plan to use in the race, followed by a quick T2 and a 6 mile run at race pace. It is a pretty good reality check of where you stand. *
I’d recommend something along these lines but add a swim first! Why some people disregard the effects of the swim (especially for a poor swimmer) is beyond me…
Depends on what youre trying to qualify for. Kona slots in my AG were sub 4:25 with Clearwater at sub 4:50.
Flat Run…Hit it on the bike, expensive day for training and hindsight. KW
I am about the same size as you 6 foot 4 183 pounds and I also get the 400 calories per hour in, this helps and is really important for making sure there is enough juice in the tank for the run.
I do my races on the basis of HR and then how I feel at the HR, some races it can feel like I’m dying to pedal the bike at 152 and sometimes I can be quite comfortable at a higher HR. Anyhow on the swim the usual build throughout survive and if you are saying you are mediocre then trying to work harder well at best give you a minute or so, perhpas at the expense of leaving you really tired and at worst it might slow you down.
Bike at our builds flat courses are great as you can maintain good speed, spin up the hills and then enjoy the benfits of gravity as you catch up with those little guys and gals who killed themselves passing you on the hills. Maintain an effort that feels that you are working bu there is always a gear to go up to. Spin towards the end.
Run get water and calories in, maybe just go flat coke if tummy not so good, try to get legs and float through the first half, move up to a pace like first half of an open 10 K for first 5 K of the second half of the run. Last 5 K go as hard as you can.
And as for **Chubbly ** igonore him
What AG are you in? Have you looked up the qualifing time from last year? I heard there was some decent wind last year so the bike times are a little slower…
For me I’m in the 30-34 and if I have a “perfect” day I think I’ll go 4:40 - 4:45. If I finish in that time I’ll place somewhere between 13th and 18th in my AG and most likely not get a 70.3 or Kona spot. This would be a PR for me (I did 4:48 at Vineman last year) and I’m happy with that. My “reality” is I propobaly won’t ever get a top 10 in a 70.3 or IM and I’m cool with that.
Just keep your goals realistic!
Thanks for the input… Last year this race I took in the most calories compared to the others at the 1/2 Dist… I was using infinit and it worked real well so im going with that again and concentrate on my caloric intake…
As for the hills im thinking of going with an 11/25 to be able to spin and running a Disk/1080 set up… and you gotta love Gravity on the downhills… we just tuck and go faster than most people pedaling hard.
Anythoughts on that wheel combo for out there? There were some winds last year but from what I remember it was all a head wind.
Oh yea I did all types of analysis on my AG… im 25-29 and last year the 70.3 slots rolled down pretty far at some of the races I did… Actually could have got one at Eagleman but I thought I was so far out of it I never bothered to check. There were some good winds out there last year… the last 20 miles it was a steady headwind… This is my 3rd season and I learned a lot last year and realized that I Left a lot out on the course.