Ok…so let me hear about it. Is there anyone out the “pacing” during the Sprint distances, keeping something for the run or are you all just going flat out for the whole hour? I have a race this weekend and considering just hammering the bike, (I usually don’t try this) and then seeing what is left in my running legs for the 3 mile run. Thoughts?
Mark
A sprint should be paced like a 40K TT on the bike.
Start fast. (swim so that your lungs burn)
Build speed. (bike so that your legs and lungs burn)
Finish faster. (run so that your whole body burns)
Hope that helps. Sprints should make you feel like you want to die for roughly the entire 2nd half. During the first half, you might only somewhat consider death to be a good alternative.
5k runs in a sprint are so short there is no time for thinking aobut how much it hurts. You just suffer through it and it will be done sooner. Sometimes a competetive sprint is more painful than a HIM.
Sprints are painful in a way that IMs and HIMs are not. Pacing on the bike? If you’re trained properly for the distance and fit well, it’s hammer all the way. Shouldn’t affect your run much at all.
I back off just the last quarter mile of the bike. Then I run hard for ten minutes and try to hang on for another ten (or eleven…or twelve…)
I agree, I love sprints, I treat each portion like its little time trial. that way im sufficiently toast when I finish
Thanks to all…Hammer on the bike it is.
Mark