Bike & Run - how to get the balance right?
Jenontri
Posts: 1
in General Chat
I did Windsor Olympic last weekend, and following a tip from a mate I backed off the bike leg to conserve energy for the run. The plan worked, while I added 3 mins to my bike split I knocked 7 mins off the run. And a new PB of 2.38.
Any tips how I can build my bike speed back up without losing the run time? How do I improve cruising speed on the flat and speed up hill?
Any tips how I can build my bike speed back up without losing the run time? How do I improve cruising speed on the flat and speed up hill?
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Comments
I took 3 mins off my Windsor 2006 bike AND 6 minutes off my Windsor 2006 run. Pity about adding 4 mins to my swim!
I'm sure there's a multitude of training variations you could do but I put my improvement over both disciplines down to having a better bike this year and just generally being fitter overall, especially running fitness & speed (my standalone 10k PB fell by nearly 4 mins over the winter).
In 2006 I found the heat an absolute killer on the run but it wasn't an issue on the bike.
Are you sure all of the 7 minutes you gained on the run is due to easing off a bit on the bike?
I went all out on the bike and did a 48 min run, which is 3 mins down on my average standalone 10k time, 4 mins down on my standalone PB. I doubt I could have done much better whether it was after 1:55 of hard effort, or 2:00 of slightly less effort. Maybe a minute?