Forget about your stand alone run times compared to your off-the-bike run times.
What’s important, I say, is how your stand alone BIKE time compares with your before-the-run bike time.
I bet most people don’t even know what their stand alone bike time would be for whatever distance they race, and I would also bet that most people’s stand alone and triathlon bike times would be much too close.
I bet most people don’t even know what their stand alone bike time would be for whatever distance they race, and I would also bet that most people’s stand alone and triathlon bike times would be much too close.
I agree. Its my 5th season of triathlon and this weekend is my first bike only race (and its a team time trial, which doesn’t really count)…I have no real idea of what I could do for 40K flat out.
I’ve done a 40 km TT faster than the bike leg in an Oly by a few minutes. You’re not tired from the swim or concerned about the run so you can let it all hang out more.
I am about 1.5-2.0 mph faster in stand alone tt compared to a tri.
You make a really interesting point.
I wonder what the differential should be?
I’ve thought about doing the bike relay portion of an accurately-measured Olympic or a Half Ironman, among other reasons, to test the stand-alone speed.
**I wonder what the differential should be? **
I have no idea. I have a pretty good idea of how to predict my run time off the bike, but who cares? What would be more helpful is to know how fast I could ride my bike stand-alone, and how much slower I should ride it to optimize my run.
Good idea about doing the bike portion of a tri on a relay team.
Where to begin…
My background is as a mediocre cyclist. Best 40km TT on it’s own is 57:30. My best 40km in an Olympic is 1:03:30. I am chicken shit of going too hard on the bike and then being a stumbler on the run. I have avg 289w on a 40k TT but have not gone over 265w avg in tris. Maybe I will try this weekend.
We all know you will begin in the usual place, with the obligatory insults.
Surprise me, and move on from there to some helpful information.
Why would I do that? You certainly didn’t surprise me by putting this up.
Well, if you know how fast you should be able to run then you’ll know how you’ve paced the bike and the swim.
Notwithstanding the other pacing threads…
if you know how fast you should be able to run then you’ll know how you’ve paced the bike and the swim.
Yes, but by then it’s too late.
Yes, but by then it’s too late.
It would be too late anyway. Live and learn.
With a power meter, and some testing, one can figure out how to pace themselves for a tri, whatever the difference. Allen and Coggins discusses this in their book. I know exactly how much power to put of for a number of stand alone TT efforts, and I also have a set of equivalent power outputs I use for Tris, so I think the use of a power meter makes this question much easier to answer than the run question.
Kind Regards,
My background is as a mediocre cyclist. Best 40km TT on it’s own is 57:30. My best 40km in an Olympic is 1:03:30. I am chicken shit of going too hard on the bike and then being a stumbler on the run. I have avg 289w on a 40k TT but have not gone over 265w avg in tris. Maybe I will try this weekend.
Scott Murison
-___------------------------------------------------------------------
Man, I love slowtwitch and definitions people have.Mediocre cyclist with a 57:30 40k TT. I think you got to be a pro here in order to be called a good cyclist.
no kidding, this mediocre cyclist would love to have a 57 min 40k under his belt…
40km
No times, but about 240 Watts in a Tri and 260 Watts stand alone …
180km
IMA (as part of the tri) 5:00:33 - 200 Watts
Podersdorf (relay, bike only) 4:47:xx - 225 Watts
Different courses but compareable times of the pros.
Threshold at 260-270, so I would ride a 40k TT at threshold, holding back about 20 Watts in a Tri. And I ride the 180kmTT at 2,5 mmol Lactate, about 2mmol within a tri …
I don’t have any 40K splits at my disposal now, and none of them would be on a similar course even if I did, but my best 40K TT (Washingtong Districts) was 54:30. I think my besk split now is in the 1:03-1:05 range.
I went through this excercise this year by doing a relay in a half with friends for a change. My tri bike time is about 2:25 and my relay bike time was around 2:09 going pretty much flat out.
57:30 40km TT does not even get me into the top 10 in our local race as a master 1. To be competitive as a 40 yr old roadie in a TT you need to be in the 54-56 range. Try as I might that is out of reach for this boy.