First Olympic distance - how to pace...

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pnobels

2015-08-23 12:47 PM

Subject: First Olympic distance - how to pace...

Hi everyone,

Next Sunday, I'll be participating in my first olympic distance.

I've done 2 sprints (750m/27km/5km and 750/20/5) the past two months and did one last summer as well.

My times on the last race were 17 minutes for swimming, 38 for biking and 22 for running (including transitions).

So now i'm a bit curious on how to tackle this new distance.... go all out in one, two or all three events? What would be a reasonable target time (my guess is between 2h45 and 2h30)?

Do you look at your HR during the race? If so, what percentage do you race at?

Any advice is welcome!

Thanks in advance for your help!

P

Edit : Maybe worthwhile mentioning : the race is as flat as a pancake (except to get out of the water of course

)

Edited by pnobels 2015-08-23 12:48 PM

gsmacleod

2015-08-23 12:58 PM

in reply to: pnobels

Champion

9407

Montague Gold Mines, Nova Scotia

Subject: RE: First Olympic distance - how to pace...

Originally posted by pnobels

So now i'm a bit curious on how to tackle this new distance.... go all out in one, two or all three events? What would be a reasonable target time (my guess is between 2h45 and 2h30)?

You don't want to go all out at any point, except maybe your finishing kick.

For your first oly, I would say:

Swim - moderate
Bike - moderate and, if you are feeling fantastic at 25km, maybe, possibly, consider building a little
Run - moderate for first 5k and then decide whether to cruise to the finish at a moderate effort or start to push harder for the second half

It is easy to go too hard early - try to be a bit conservative and if you go too easy, you can destroy your time at your next oly.

Shane

My Race Log

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