Triathlon - running question
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adamtki
09-19-09, 11:46 PM
Hi,
If I can run a 5k race in 21 minutes, what should I shoot for in a tri after a hard bike ride? I've never tried running after a hard bike ride.
Tundra_Man
09-20-09, 07:57 AM
Generally most people report that coming off the bike slows their normal pace by about 30 seconds up to a minute per mile. Of course everyone is different. I'm so slow at running on a normal day that I don't notice much of a difference, maybe in the 15 second range.
I recommend you do some brick workouts to see how you are affected. Better to find out now than during a race. Plus the more of these you do, the less affected you will be.
adamtki
09-20-09, 10:24 PM
For simplicity, I just used 21 minutes. I can actually do a 20:30 5k which comes out to 6:36 per mile. Today, I just did a duathlon and my run time for 3 miles (not 5k) came in at 21:20 which is 7:07 per mile. Not bad considering I had some stomach cramps from eating too much for breakfast. So it looks like 30s slower per mile is about right. I suppose if I did the full triathlon, it would be like 45s per mile slower.