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Ideal spread between IM bike & run
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 2010-02-10 7:23 PM |
Regular 156   Annapolis, MD |  Subject: Ideal spread between IM bike & runPreping for CDA and wondering about bike/run spreads. My only other ultra was '09 ChesapeakeMan and the spread between my bike/run was 6:22 bike and 4:07 run, which at 2:15 minutes appears to be longish relative to others that I was comparing myself to. My pace on the bike was easy most of the way mainly b/c I wanted to "run" the marathon (it was my first marathon). Was able to run for 25 miles and shuffle home on the last bit, but still moved up lots of places. However, at what point should one push harder on the bike and risk sacrificing some time on the run? Wondering what the ideal time spread should be between an IM bike and run? |
| 2010-02-11 5:53 AM in reply to: #2666901 |
Elite 3658   Roswell, GA | Subject: RE: Ideal spread between IM bike & run tripadigin - 2010-02-10 8:23 PM Was able to run for 25 miles and shuffle home on the last bit, but still moved up lots of places. It sounds to me like you paced it perfectly. 1.2 miles before the finish you started to shuffle. |
| 2010-02-11 7:18 AM in reply to: #2666901 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Ideal spread between IM bike & run I have never considered "the spread" between the two. I simply focus on going as quickly as I can to finish the race as fast as possible. Rather than concern yourself over this spread concept, focus on training bike and run fitness and pacing independently and maximize those returns. |
| 2010-02-11 8:58 AM in reply to: #2666901 |
The Original 7834 Raleigh/Durham | Subject: RE: Ideal spread between IM bike & run I never even look at the "spread" between the two becuase they are completely different. My last IM I had major mechanical issues on the bike and lost a lot of time. So with that said there's no way I could really even consider the time difference between the bike/run. I usually think of them totally separate. I do however like to compare my IM mary times to my stand alone mary times to kinda see where I "could" be for the run if I paced myself correctly off the bike. The general rule of thumb is to be 20-30 mins slower for your IM mary than your stand alone. Of course this varies with individuals. Edited by runnergirl 2010-02-11 8:59 AM |
| 2010-02-11 2:24 PM in reply to: #2667302 |
Not a Coach 11473 Media, PA | Subject: RE: Ideal spread between IM bike & run brown_dog_us - 2010-02-11 6:53 AM tripadigin - 2010-02-10 8:23 PM Was able to run for 25 miles and shuffle home on the last bit, but still moved up lots of places. It sounds to me like you paced it perfectly. 1.2 miles before the finish you started to shuffle. Ditto. You could have shaved 10 minutes off your bike and started walking at mile 16--probably giving back more than 10 minutes and finishing much less happily. |
| 2010-02-12 9:40 AM in reply to: #2666901 |
| Regular 156 Annapolis, MD | Subject: RE: Ideal spread between IM bike & run Thanks for the comments...I agree that I probably would have had to walk some of the marathon if I pushed the bike harder....with the end result a slower overall race time. Sounds like I need to get stronger on the bike if I want the "spread" to come down. |
| 2010-02-12 11:01 AM in reply to: #2667373 |
Veteran 231 Huntington Beach | Subject: RE: Ideal spread between IM bike & run bryancd - 2010-02-11 7:18 AM I have never considered "the spread" between the two. I simply focus on going as quickly as I can to finish the race as fast as possible. Rather than concern yourself over this spread concept, focus on training bike and run fitness and pacing independently and maximize those returns. x2 |
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