I think I’ve pretty much decided that easing up a little on the bike prior to T2 is a good idea for me (Olympic distance, running is weakest event for me). So, now my question is - how much?
So, if you also (purposely) slow down a little before T2, how much do you slow down (e.g. 2 mph) and how far out (e.g. 1/2 mile)?
Thanks -
I drop down to 50% then go back up to 95% before a 1/3 mile or so into the run. To elaborate, I too spin and get out of the saddle to stretch. I don’t worry about hitting T2 at top speed. I just try to make the transition (the literal one) as smooth as possible.
I don’t purposely slow down at the end of the bike, but I change things up a bit over the final mile, doing some fast spinning and then some standing in a big gear to stretch out my legs. The latter is especially important to me in 1/2irons, less so in olys (the exception to this is when the oly run is tough, such as at Columbia). I also slow down a bit as I get my feet out of my cleats, but I can do this quickly so the slow-down is minimal.
I only race Im and 1/2 IM so it’s a little different I guess.
I race at 150-155 BPM on the bike. I ease up, and drop my HR to about 135, starting about 5km from T2. That way I’m not seeing stars when I get into T2 and do something stupid, like we all see at races.
I should say that I’m on the slowish side of MOP. Frontrunners may not want to lose the 60 seconds or so of slowing down onthe bike, and prefere to risk losing that time in T2 pullinhg some boner move.
By slowing down at the end of the bike, it leaves you charged and readyto run out of T2 rather than wobbling out of T2 suffering like a rented mule.