General Discussion Triathlon Talk » Which leg of race least/most important? Rss Feed  
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2008-09-08 1:06 PM

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Subject: Which leg of race least/most important?
If you had to, because of schedule, skimp on one leg of training would it be the swim, bike, or run? Or to put it another way. Given limited time, which would you focus the most on to give you the best race time?

I ask because my schedule changed and I got minimal bike time in since my last race in May.
Just did the Valdosta Winnersville Sprint Saturday. I knew going in that my bike fitness was off, but holy cow!!! End result was I could BARELY run. Legs locking up just leaving T2. Bike was below avg as I expected. Only averaged 18.5 on a flat course. But even going into my first races I ran better than this weekend.

Would most of you think that I did it totally backwards? Should I have devoted more of my available time to the bike and decrease the swim and run training? Retrospectively, it seems I would have made up more time by having a faster bike and also by having better legs for the run. The swim is what it is. I have never been fast but am improving. (by my watch, I did the 400 yards in 7:48)

Thoughts?
Thanks.......Scott
ps I already made a sacrifice to the bike gods and vowed to ride a minimum 3 days/week!!


2008-09-08 1:13 PM
in reply to: #1658384

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Master
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Subject: RE: Which leg of race least/most important?
D. None of the Above.

But I would say cycling is the most important aspect. Then again it's also the one that will take up the most time. So going along those lines, running may be the best bang for the buck if time is a problem.

Edited by smilford 2008-09-08 1:15 PM
2008-09-08 1:20 PM
in reply to: #1658384

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Elite
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Subject: RE: Which leg of race least/most important?

Given limited time, which would you focus the most on to give you the best race time?

Bike, because it is where you spend the majority of time in the race.

2008-09-08 1:47 PM
in reply to: #1658437

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Champion
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Subject: RE: Which leg of race least/most important?
BodyCheck - 2008-09-08 2:20 PM

Given limited time, which would you focus the most on to give you the best race time?

Bike, because it is where you spend the majority of time in the race.

x2

I attended a Joe Friel workshop a couple of years ago where he suggested you appoach a triathlon as a bike race proceeded by a swim and followed by a run.

Mark

2008-09-08 2:06 PM
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Champion
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Subject: RE: Which leg of race least/most important?

For me, it would be the swim.

Here's a case in point: When I got back into tri, the first race I did was the Satsop sprint tri. I only did 2 weeks of swim training prior to the race. I ended up winning my AG (the field wasn't all that deep), but came out of the water in 3rd place. The next year, at the same race, after a full year of training (which included regular swim training), I came out of the water in 2nd place, but only 3 seconds faster (but I was minutes faster in the bike and run).

Full year of training, 3 seconds over 800m.

YMMV.

2008-09-08 2:22 PM
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Subject: RE: Which leg of race least/most important?

I don't know the answer to your question, or that there is one, but here is a possibly relevant consideration, at least for me and maybe for others.  I did my first tri on Saturday.  I was competitive on the bike and run (nobody passed me on the bike; one person passed me on the run; I passed several people on both -- this is less impressive than it sounds, because my swim was 68th out of around 150.).  I ended up third in my age group.  On the swim, I lost over 3 minutes to the age-groupers ahead of me.  By the end, I was 2:35 behind the winner in my age group overall.

In other words, if I had a clue how to swim, things could have gone much differently.  I feel that if I had to choose where to focus, it would be the swim.



2008-09-08 2:28 PM
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Regular
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Subject: RE: Which leg of race least/most important?
I think it depends on your strength/weakness. Someone on BT once told me to 'train your weakness and race your strength.' My strength is the swim so I don't spend much time there - my weakness is the bike - I don't spend enough time there, but I'm working on it...

2008-09-08 3:06 PM
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Champion
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Subject: RE: Which leg of race least/most important?
Swim = least important. No question. It's a little more important in an Oly distance race, but still lags. If you look at calories burned by the pros in the three legs of a race, it isn't close.

Bike is most important...but it seems like a lot of age group triathletes are underprepared for running and that ends up giving more of an advantage to good runners than they really should have. The difference in calories used on run vs. bike is considerably less than swim vs. bike and a decent biker/poor runner is always going to risk getting chased down on the run.
2008-09-08 3:23 PM
in reply to: #1658852


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Subject: RE: Which leg of race least/most important?

I agree with tcovert poster...

 As long as you are a relatively decent swimmer, the swim is the least important.  I have been told (and also from personal experience) that it takes a lot of practice to improve swimming. 

Biking is most important - that is the longest leg of an event.

For running, esp. in a sprint distance, I think your focus should be on getting comfortable with the bike to run transition, rather than running lots of miles.  Most people can get through a 5K.

2008-09-08 3:29 PM
in reply to: #1658949

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Champion
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Subject: RE: Which leg of race least/most important?

I can't believe some one has already posted this great advice

 

the left leg

2008-09-08 3:35 PM
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Subject: RE: Which leg of race least/most important?
BodyCheck - 2008-09-08 2:20 PM

Given limited time, which would you focus the most on to give you the best race time?

Bike, because it is where you spend the majority of time in the race.

This would be the correct answer the majority of the time because, as stated, it is clearly the longest event (time wise) on average. A 10% improvement here would total the most time.

 

 



2008-09-08 3:44 PM
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Subject: RE: Which leg of race least/most important?
Gaarryy - 2008-09-08 3:29 PM

I can't believe some one has already posted this great advice

 

the left leg

Well, at least you didn't say middle.  Sealed
2008-09-08 4:01 PM
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Bob
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Subject: RE: Which leg of race least/most important?

tcovert - 2008-09-08 4:06 PM Swim = least important. No question. It's a little more important in an Oly distance race, but still lags. If you look at calories burned by the pros in the three legs of a race, it isn't close. Bike is most important...but it seems like a lot of age group triathletes are underprepared for running and that ends up giving more of an advantage to good runners than they really should have. The difference in calories used on run vs. bike is considerably less than swim vs. bike and a decent biker/poor runner is always going to risk getting chased down on the run.

I have to disagree with this point. Hillary Biscay just won IMWI yesterday in the swim. Her bike leg and run leg were slower than that of the second and third place finishers. The swim leg is becoming more and more important in triathlon.

2008-09-08 4:15 PM
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Master
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Subject: RE: Which leg of race least/most important?
For your avg AG'er the swim is the least important. Lets say in a sprint, 500m,15mi,3mi that you are a bad swimmer and come in 10:xx while the top guys are 7flat. You're only 3-4 minutes back at this point from the good swimmers. That's not that far back when you consider the race is likely over a hour long.
2008-09-08 4:33 PM
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Subject: RE: Which leg of race least/most important?
rstocks3 - 2008-09-08 5:01 PM

tcovert - 2008-09-08 4:06 PM Swim = least important. No question. It's a little more important in an Oly distance race, but still lags. If you look at calories burned by the pros in the three legs of a race, it isn't close. Bike is most important...but it seems like a lot of age group triathletes are underprepared for running and that ends up giving more of an advantage to good runners than they really should have. The difference in calories used on run vs. bike is considerably less than swim vs. bike and a decent biker/poor runner is always going to risk getting chased down on the run.

I have to disagree with this point. Hillary Biscay just won IMWI yesterday in the swim. Her bike leg and run leg were slower than that of the second and third place finishers. The swim leg is becoming more and more important in triathlon.

Right, but I think this guy was looking for advice on having a decent time in a sprint and not winning an ironman.  Big difference I think.   

2008-09-08 4:51 PM
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Subject: RE: Which leg of race least/most important?

I suck at biking-I am pretty good at swimming and ok on running. You know where that gets you? bottom half/third. In an olympic race each MPH faster on the bike is worth 4 minutes. Each minute per mile you drop running is six minutes. If you improve in swimming from a 2:00/100 yard to a 1:45/100 yard you get 5 minutes but 1:45 to 1:30 only 3 more minutes. You get diminishing returns faster in swimming in my opinion. When I get 3-5 minutes coming out of the water I give it all back and more when people are able to go 2-5 MPH faster than me. I cant eat all that up on the run.

(Big issue is that I enjoy swimming and running and tolerate biking)



2008-09-08 5:09 PM
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Subject: RE: Which leg of race least/most important?
I would say SWIMMING, but that is what I would skimp on.  I give up alot of time on swim, because i'm jsut not that fast.  If i devoted more time to it, i would improve a little.  I am an above average runner and have had the fastest run split in my age group several times.   Cycling is easier to see greater improvements and it'll also set you up for a decent run.  I've seen it happen way too many times, where a guy will spin his legs off on the bike (24+mph on Oly course) and end up running 9:00-10:00 pace.   Also passing people later in the race, is a positive mental boost as well.    My priorities are run, bike and swim.    In wisconsin, we have short tri season and the run training always is good base for fall marathon.  
2008-09-08 5:10 PM
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Sneaky Slow
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Subject: RE: Which leg of race least/most important?
The swim just seems like so much work for so little return in terms of time.
2008-09-08 5:20 PM
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Master
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Subject: RE: Which leg of race least/most important?
Maybe...I'm wrong...but for me the least important is the swim...and the most important is the bike followed for the run to re-finish....

Edited by velorider62 2008-09-08 5:20 PM
2008-09-08 5:20 PM
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Elite
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Subject: RE: Which leg of race least/most important?
of course, if the race is draft-legal, it changes your strategy so that it becomes more important to exit the swim quick enough to catch a pack of riders, but I'd agree that swimming is generally the least important as far as return on investment...especially to us duathletes
2008-09-08 5:28 PM
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Subject: RE: Which leg of race least/most important?
A great formula I have found to answer this question (I read this in a book somewhere) is to take 10% of your finishing times of each leg in a triathlon (say an olympic). This is assuming with enough hard work, you will be capable of making a 10% improvement.

What ever sport has the greatest time difference using this formula is the sport you should be spending the most time on. An example of this is if you had this split-

Swim: 30:00
Bike: 1:15
Run: 1:00

10% off the swim would be 3 mins off your finishing time. The same improvement on bicycling would be about 8 min off your finishing time. 10% off the run would be a six minute improvement. This athlete would clearly see the greatest benefits working on bicycling.

Usally bicycling is the sport that has the potential for the greatest amount of improvement, since it is the longest leg of the race, but if you are, say for example, a really strong bicyclist and a really weak swimmer, you might actually improve more by focusing on swimming instead of bicycling.

You have also got to keep in mind whisch sport has the greatest potential for improvement- for example, if you have been swimming for many years, but are new to running, it may be extremely hard to improve your swimming by 10&, but you may be aqble to improve your running by 20% or more.

Edited by amyro1234 2008-09-08 5:40 PM


2008-09-08 7:24 PM
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Subject: RE: Which leg of race least/most important?

I focus more on the run, because it is what I can fit into my schedule easiest and gives me some sort of fitness for the bike.  Then swimming whenever I can fit it in.  The bike takes the hit and is trained the least.

But I do have a few thousand miles of cycling road racing in my past that I get to fall back on for "base" so my bike splits are still usually pretty decent.

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