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Moving Up To an Oly From Sprints, What is Different?
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 2009-08-05 12:12 PM |
Extreme Veteran  594   Grosse Pointe Woods |  Subject: Moving Up To an Oly From Sprints, What is Different?For some background, I am signed up to do the Sprint up at Tawas on 9/12 (scene of my 1st tri last year). I signed up early and thought the Sprint distance would be all I’d ever do. After doing 5 sprints this year, (Seahorse, Motor City, Kensington, Anchor Bay & Pterodactyl) I think I’m ready to move up in distance. I am confident in the swim as I did 2,500 pool yards last night split between a 1,500 and a 1,000 (and did all 3 ½ mile swims this year at right around 16-minutes) and in the run as I did The RnR Chicago ½ Marathon in 1:50 on Sunday. I am weak on the bike but think some of this can be overcome a bit if I can find some aero bars that fit my bars (which has been tough with Fuji bars). So, with the brief profile of me, what will I find different (or the same for that matter)? Or, what did you find different (or the same)? For in race nutrition, should I consider it about the same as a ½ marathon, or will I be burning a bit more and need an additional gel (or pack of Sports Beans). I averaged 7:56 MM over the 4 mile run at Kensington (after a hilly 15 mile bike & a ½ mile swim). If I shoot for 8:00 MM on the Oly run, is there a chance I’ll bonk? Would it be better to roll out at about 8:30s or so and try and run negative splits over the 6 miles? Any other advice, stories, etc would be greatly appreciated. |
| 2009-08-05 1:07 PM in reply to: #2329709 |
Extreme Veteran 730 Milford, MI | Subject: RE: Moving Up To an Oly From Sprints, What is Different? Well, I went from 4 sprints to an HIM. so I think you shouldn't have too many problems going to any Oly. One thing that I did find after doing Steelhead was that I'd underestimated what the bike would take out of me. I had gotten pretty strong on the bike and thought I could keep up a pretty good pace....well, I started off too strong - I had some mechical breakdowns and some strong headwinds to deal with, but I think if I'd backed off at the beginning then I would have had more in the tank to deal with those winds at the end. I'm sure you'll probably find something similar on the Oly. Unless you've been training consistently to push a big gear for the entire oly distance, then I'd suggest pacing yourself, at least on your first one so you can get a feel for what its really going to take. As for nutrition, if it was me, I'd plan on taking 3 gels: one at the beginning of the bike and then again about half way and a last one a few miles from the end. Supplement that with a bottle of water and a bottle of your favorite sports drink. That way you're pretty well stocked for the run. I personally don't like to take much other than liquids on a run of that distance. If its a half or further then I'll take gels or solids like a banana. Good luck! |
| 2009-08-05 1:46 PM in reply to: #2329855 |
Extreme Veteran 446 Mason | Subject: RE: Moving Up To an Oly From Sprints, What is Different? ericcooper - 2009-08-05 1:07 PM Well, I went from 4 sprints to an HIM. so I think you shouldn't have too many problems going to any Oly. One thing that I did find after doing Steelhead was that I'd underestimated what the bike would take out of me. I had gotten pretty strong on the bike and thought I could keep up a pretty good pace....well, I started off too strong - I had some mechical breakdowns and some strong headwinds to deal with, but I think if I'd backed off at the beginning then I would have had more in the tank to deal with those winds at the end. I'm sure you'll probably find something similar on the Oly. Unless you've been training consistently to push a big gear for the entire oly distance, then I'd suggest pacing yourself, at least on your first one so you can get a feel for what its really going to take. As for nutrition, if it was me, I'd plan on taking 3 gels: one at the beginning of the bike and then again about half way and a last one a few miles from the end. Supplement that with a bottle of water and a bottle of your favorite sports drink. That way you're pretty well stocked for the run. I personally don't like to take much other than liquids on a run of that distance. If its a half or further then I'll take gels or solids like a banana. Good luck! Wow, that much during 90 minutes or less of biking? Three gels, a water, and a sports drink seems like a lot to me but then again, I've yet to do an olympic distance tri. I do agree with trying to fuel while on the bike though for the olympic distance. |
| 2009-08-05 1:59 PM in reply to: #2329988 |
Extreme Veteran 730 Milford, MI | Subject: RE: Moving Up To an Oly From Sprints, What is Different? spartn1 - 2009-08-05 2:46 PM Wow, that much during 90 minutes or less of biking? Three gels, a water, and a sports drink seems like a lot to me but then again, I've yet to do an olympic distance tri. I do agree with trying to fuel while on the bike though for the olympic distance. Well, I think you do whatever you're comfortable with, but a GU ever 30 minutes isn't too far off from what I've read or seen others do or what I've practiced myself. You're obviously not going to get any nutrition during the swim and you'll likely burn off most of whatever you took in prior to that. I like to try to get some fuel in me as soon as possible after that. However, I always stay flexible and won't force something down my throat. If I were to wait then I'd probably only take 2 GUs. The liquids, though I would force as much as possible. And the reason why I'd try to get as much fuel in me during the ride is that when you're on the run, if you're trying to digest anything, then you're body is shunting blood away from your muscles to your stomach to aide in digestion. Plus, its a short enough run that if you're fully fueled when you get off the bike, then you shouldn't need anything but liquids on the run. |
| 2009-08-05 2:07 PM in reply to: #2329709 |
| Veteran 144 Ann Arbor, MI | Subject: RE: Moving Up To an Oly From Sprints, What is Different? I did two sprints earlier this year...my first two tri's ever. Then I did an oly. Edited by slowpoke77 2009-08-05 2:08 PM |
| 2009-08-06 11:32 AM in reply to: #2329709 |
Extreme Veteran 594 Grosse Pointe Woods | Subject: RE: Moving Up To an Oly From Sprints, What is Different? Thanks for the replys!!!! Found some aero bars for my bike last night and did an 18 mile spin with them. I'll have to tweak my seat position a bit and widen the arm pads a touch to get the right feel. What a huge difference. (Although, I found myslef thinking about the bars too much and not enough about the road and did a 3 MPH roll on to my left side while breaking when I failed to notice a guy and his dog crossing the street and fell to miss running in to them. Saved the bike nicely and looked like a dang turtle trying to clip out. Nice series of bruises on my left knee, hip and elbow). I am 99.9% in for the Oly, the other 1% will only depend on if the weather is complete crap like last year. For 'food", tentative plan is for a bag of beans before the swim, a gel on the bike and I'll have a bag of caffine'd beans ready for the run as needed. |
| 2009-08-07 9:58 AM in reply to: #2329709 |
Extreme Veteran 565 Jenison , MI | Subject: RE: Moving Up To an Oly From Sprints, What is Different? I think you will be fine. I have never done an Oly but have done some long sprints (1/2s, 18m B, 5m run) and for me it was just a little harder then the normal sprint. Maybe I'll see you at Tawas, I'll be doing the 70.3 and my wife is doing the sprint. Her goal is to be done before me. lol |
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