I usually end up finishing the bike leg on my sprint triathlons at about 90% of my ftp. course mostly flat and multiple sprint races on this course so avg and np are usually pretty close. I try to target 95% of my ftp but always end up settling in at 90%. I’ll try to push it up a little during the race but then I will feel like I’m mashing and will settle back down to 90%. Should I just bite the bullet and push to hold 95% of ftp at my next sprint tri and see what happens on the run? I am usually in the top 2-3 on the bike and run in my age group in this local sprint series but I suck on the swim and have to make up a bunch of time on the bike and run.
No expert here, but I’d say go for it, especially if it isn’t an A race. See what happens. 95 percent seems reasonable.
Is that 90% average from t1 to t2, like does that include the low power turns, mount/dismount and stuff or is that actual time on the pedals? Personally in a sprint I start a new lap once I am mounted and in my shoes ready to do some work, then I try to hold 95%-98% average or NP depending on the course. the better runner you are the more you can go over that 95% number.
and you should feel like you’re mashing, its a full power race, its not the most pleasant experience. if at any time in a sprint you feel comfortable, you’re going too slow. your training data should tell you where that edge of the cliff is, and you should be just up next to it.
Go for it, you’ll be surprised how hard you can ride a sprint. I’ve found that especially for a sprint distance I need to focus on really hitting the pedals as early as possible. Otherwise getting up to/ past .95 IF takes more effort. Also don’t be tempted to let up during the last mile or two, stay on the power, in such a short race you really have to make every second on the course count.
It is a one hour race (+/-)
Next race go 100 percent all out and see what happens.
If you blow up, consider it a training day
Next race go 99 percent all out the entire time and see what happens
If you blow up consider it a training day
Next race go 98 percent all out and you might now blow up and dominate.
Trial and error if it isnt for money or qualifying. Get some. Just make sure you do the little wink and pistol shooting gesture with your hand when you are hauling a$$ by a cute spectator haha always a crowd pleaser
Is that 90% average from t1 to t2, like does that include the low power turns, mount/dismount and stuff or is that actual time on the pedals? Personally in a sprint I start a new lap once I am mounted and in my shoes ready to do some work, then I try to hold 95%-98% average or NP depending on the course. the better runner you are the more you can go over that 95% number.
and you should feel like you’re mashing, its a full power race, its not the most pleasant experience. if at any time in a sprint you feel comfortable, you’re going too slow. your training data should tell you where that edge of the cliff is, and you should be just up next to it.
I wouldn’t say I’m comfortable but I always worry I will kill my run. But it’s only a 5k so I should just not worry about it. I’m a decent cyclist and runner in my age group in local triathlons. at HIM/IM I’m okay but not close to FOP. But yeah I should definitely try to bump it up to 95% next race
It is a one hour race (+/-)
Next race go 100 percent all out and see what happens.
If you blow up, consider it a training day
Next race go 99 percent all out the entire time and see what happens
If you blow up consider it a training day
Next race go 98 percent all out and you might now blow up and dominate.
Trial and error if it isnt for money or qualifying. Get some. Just make sure you do the little wink and pistol shooting gesture with your hand when you are hauling a$$ by a cute spectator haha always a crowd pleaser
Honestly if you notice any spectators are you really hammering as hard as you can?
I think when you realize you have little to no memory of the bike course in a sprint you are at or close to your max.
Go for it, you’ll be surprised how hard you can ride a sprint. I’ve found that especially for a sprint distance I need to focus on really hitting the pedals as early as possible. Otherwise getting up to/ past .95 IF takes more effort. Also don’t be tempted to let up during the last mile or two, stay on the power, in such a short race you really have to make every second on the course count.
definitely. I need all those seconds. I lose a lot of time on the swim. I need to work on that this off season to make my life a little easier.
Pretty sure I saw a recommendation of ~110% for sprints in Training and Racing w/ a Power Meter.
You should be going 105% of your FTP on a sprint race with a 20 min max power in the range of 115% of your FTP. Its a sprint…you should red line the entire time.
You should be going 105% of your FTP on a sprint race with a 20 min max power in the range of 115% of your FTP. Its a sprint…you should red line the entire time.
I think I’ve read a range of 90%-105% of ftp for a sprint.
You should be going 105% of your FTP on a sprint race with a 20 min max power in the range of 115% of your FTP. Its a sprint…you should red line the entire time.
I think I’ve read a range of 90%-105% of ftp for a sprint.
ya, stick with that. 115% is more like my 10 minute max power, and it hurts and takes recovery time. i could do it for a few minutes up a hill in a race, but not 20 minutes. If you do 115% for 20 minutes training peaks will send you a power threshold increase notice.
It is a one hour race (+/-)
Next race go 100 percent all out and see what happens.
If you blow up, consider it a training day
Next race go 99 percent all out the entire time and see what happens
If you blow up consider it a training day
Next race go 98 percent all out and you might now blow up and dominate.
Trial and error if it isnt for money or qualifying. Get some. Just make sure you do the little wink and pistol shooting gesture with your hand when you are hauling a$$ by a cute spectator haha always a crowd pleaser
Honestly if you notice any spectators are you really hammering as hard as you can?
I think when you realize you have little to no memory of the bike course in a sprint you are at or close to your max.
I know I am not pushing it hard enough if I am not questioning the following:
- Am I going to puke before the finish
- Am I going to puke as I finish
- Where am I going to puke after the finish
- I might have to shit and puke at the same time.
- let this end well
Similar to you in that I usually am in the top 3 in local sprints. I base my plan on distance. if it’s Oly, i will try for a power target or 90-95% depending on how I feel that day. But most sprints being around 25-40 minutes depending on distance, I go balls out with no attention to power. If you want to compete, you just have to go for it and be able to run off of it. I used to have specific sprint bricks where I would bike for 45 minutes with extreme intervals then go for a tempo 5k right after. You just have to get used to it!
Personally I ride sprints at my FTP. Pushing beyond that has never worked well for me on the run. 95% is very conservative IMO.
You should be going 105% of your FTP on a sprint race with a 20 min max power in the range of 115% of your FTP. Its a sprint…you should red line the entire time.
Just curious where you found that. I’d like to see the thoughts behind it.
It’s either in Training and Racing with Power or the Triathletes Training Bible.
Similar to you in that I usually am in the top 3 in local sprints. I base my plan on distance. if it’s Oly, i will try for a power target or 90-95% depending on how I feel that day. But most sprints being around 25-40 minutes depending on distance, I go balls out with no attention to power. If you want to compete, you just have to go for it and be able to run off of it. I used to have specific sprint bricks where I would bike for 45 minutes with extreme intervals then go for a tempo 5k right after. You just have to get used to it!
Could I ask you for some advice please?
Doing a series of races. Transition closes 1:15 before my wave starts. Not allowed in the water at all before the swim start.
I find after approx 10 min into the bike I am able to go markedly faster. How would you warm up?
Thank you.
It is a one hour race (+/-)
Next race go 100 percent all out and see what happens.
If you blow up, consider it a training day
Next race go 99 percent all out the entire time and see what happens
If you blow up consider it a training day
Next race go 98 percent all out and you might now blow up and dominate.
Trial and error if it isnt for money or qualifying. Get some. Just make sure you do the little wink and pistol shooting gesture with your hand when you are hauling a$$ by a cute spectator haha always a crowd pleaser
Honestly if you notice any spectators are you really hammering as hard as you can?
I think when you realize you have little to no memory of the bike course in a sprint you are at or close to your max.
I know I am not pushing it hard enough if I am not questioning the following:
- Am I going to puke before the finish
- Am I going to puke as I finish
- Where am I going to puke after the finish
- I might have to shit and puke at the same time.
- let this end well
Literally loled
And realize it is ME who is most likely not pushing hard enough.
Thank you, I’ll remember your post at this weekends race. 😀
You should be going 105% of your FTP on a sprint race with a 20 min max power in the range of 115% of your FTP. Its a sprint…you should red line the entire time.
If you do 105% of FTP for 48-50min you shouldn’t be able to do much more than jog immediately off the bike. The alternative is that your FTP is set low. I’m assuming we are talking about a 20 mile bike leg. If it’s only 12-15 miles then 105% might be realistic but it’s always a balance ing act with running well.