Hey!
What percentage of your open 5k time do you attempt to average during a sprint triathlon? I know there are charts for this for HIM and IM racing, but I was wondering if there was a general guideline for sprints.
Thanks!!!
James
Show up 'til you blow up.
I run until I start to puke in my mouth and then hold that pace until the finish.
Like others have said, and will say, and will chime in, it’s pretty much redline the whole way. (Assuming you’ve got some experience and or done some races before and are going for your all out best time and not just trying to show up and simply finish…not that there’s anything wrong with that.)
Pretty much its swim like there is no bike. Bike like there is no run. Then run like hell.
That’s why I hate sprints (and 5k’s, and 20k time trials etc…) I get so much more anxious leading up to them than to a half iron.
You go your 5k pace…or faster.
1k pace.
When I feel like I should slow down a little bit during a sprint, I yell “balls to the wall”…sometimes in my head…sometimes out loud…and I push harder…
If you don’t puke you went too slow.
I mostly agree with the above strategies. In the end, I’m usually on the order of 3% slower than my open 5k time.
redline it till the end! I think the name “sprint” implies the race strategy.
I start out about 20 seconds per mile slower for the first mile, but not by choice. My legs simply won’t go any faster. Then the last 2 I slowly make my way up to my true open 5k pace… I find it very hard to do this right without having someone faster to chase.
http://www.youtube.com/watch?v=W2GXeHbsG40
Best quote ever!
Start out at open 10K pace then pick it up after halfway (if I can).
my experience has been a few (maybe 5-10) seconds per mile slower than open 5k in similar conditions
.
I start out about 20 seconds per mile slower for the first mile, but not by choice. My legs simply won’t go any faster. Then the last 2 I slowly make my way up to my true open 5k pace… I find it very hard to do this right without having someone faster to chase.
I wish I were a better pacer, but I also find that I go faster when I can just turn on my brain and chase.
for me, it’s around 30 seconds… it’s like a 5k but without the sprint finish or an open 10k. That being said I was a pretty well trained biker the last time I ran 30s from my 5k pace. YMMV.
Some recent results look like I have this issue too. Last fall an open 5k was 18:25 (5:56/mi, pretty even splits, no GPS). Sprint tri last weekend was 18:47 (6:12, 5:53, 5:41). The GPS was not working in the tri. I had someone to chase.
I will make sure the GPS works in the next race and really try to even the splits out. I imagine I left at least 10s on the course, and the early limiter has to be mostly mental.
30-40s slower.
Go out the first k hard, settle into 10k pave for the next 3ks, and then go balls to the wall last k
Personally I run faster off the bike than I do in an open 5K. I suppose it has something to do with my legs being loosened up nicely. My 5K PR is from a sprint tri. Funnily enough so is my half marathon PR.
In my mind… there are no time goals in a sprint. Like others have said… its balls out 110% effort the entire way. If you even remotely feel yourself letting off for even a second you need to yell at yourself to push harder. If its not hurting you aren’t going hard enough. Don’t think about pace, think about effort. Find someone in the distance and do your best to implode chasing them down. If you catch them, pick someone else and then go after them.