Run off the bike
jase
Posts: 47
in General Chat
Hi guys
Just interested to know what sort of reduction in run times you see running off the bike compared to usual?
I am managing around 50min for 10k and 25min for 5k flat but at Blenhiem on saturday only managed 16min for 2.5k and last year at London only managed 30min for 5km.
Are these reductions normal / usual or will more block sessions make big differences?
cheers
Just interested to know what sort of reduction in run times you see running off the bike compared to usual?
I am managing around 50min for 10k and 25min for 5k flat but at Blenhiem on saturday only managed 16min for 2.5k and last year at London only managed 30min for 5km.
Are these reductions normal / usual or will more block sessions make big differences?
cheers
0
Comments
Neil
i think that a minute or so on top would seem about right, at least for me. it is likely to depend on how much you put into the bike section as well.
And so to the point that if I enter a OD tri,I expect to race 1500m,40k,and 10k.
If the organisers fail to provide an accurate course are they then liable under the Trades description Act,for failing to provide an advertised product?
All organisers do there upmost to provide accuracy,but that accuracy is only as good as the equipment that measures it.
So goodness knows what they used at Sherbourne in 2003 for the run course,over a mile seemed to get lost.
I can run 9.8 miles in an hour straight off just running..... but when I do my LD races I aim to do anything around 8.8-9 miles at best in the hour..... On the Half marathon of a HIM I set off with the aim of going sub 90mins..... My quickest half marathon off a 56mile bike is 1hr 26mins..... however my quickest half marathon just running is 1 hr 23mins
You can reduce the difference by training your body to run off the bike... alot of my runs come after a bike session so my body is used to the feeling of feeling rubbish....
Losing weight
Getting fitter
Going from a road bike to a Tri bike. Legs are so much fresher!
Doing bike/run bricks at the gym 2-3 times week (45min hard spin with my bike shoes on, skip the cool down unfasten shoes leaving them on the pedals, pull on trainers and within seconds straight onto treadmill at race pace i.e 13.3-13.5Km/hr)
I am about 2 - 2 1/2mins faster than in 2007 over the same courses. In comparison to a straight 5Km (yet to do my first Olympic) I would say apart from the first 200m there is not a lot in it for me as the run is my best discipline and the combination of brick training and getting a tri specific bike has minimised 'jelly legs' to dismount to T2 run and perhaps at most first 100-200m of the run.
Practising both bricks (short intense bike followed by long steady run, long steady bike followed by short intense run), stand up near end of bike and spin out legs before dismount, and start the run concentrating on upright posture and arms (ignore your legs, they only feel like you've attached someone else's anyway) all help.
Ade