Swim/Bike/Run Times

I'd do this.  Look at the results for a few HIMs.  Figure out where you'd place in your AG for a 10 minute running pace (e.g., 200 of 300), then find the corresponding performance for that same position in the swim and bike.

Honestly, unless you either place #1 in each event across the board, or DFL in each, you're not likely to finish in the same position for each event -- usually you have a strength and a weakness.  But that approach should give you an idea.

Hi Bob,

In simple terms, you want increasing power output across all three disciplines -- the reason being that you are moving through water, fast air, slow air -- therefore, you want the highest power output in the final phase of your race (running).  As we don't yet have powermeters for swim/run -- an easy proxy would be average HR.  So you will find your most efficient use of energy will be (close to) an increasing HR across your race.  In terms of bike avg to run avg -- I recommend an increase of 10 bpm (and see that in my best races).

If you really want to "geek it out" then you can use an ex phys lab to optimize your energy expenditure against glycogen reserves/resynthesis as well as economy of movement -- I have a friend that enjoys doing that for his athletes.  However, the HR will get you pretty close and is much easier/cheaper.

Hope this helps,

g

Wow!

This is the first time I've ever heard of this concept - this is great!

I've always wondered what my swim and bike times should be in relation to my run (or vice-versa) ... but this makes so much sense.  When getting ready for my first sprint tri, they were telling me I could pass in the middle while swimming (done in a pool) but why waste ALL that extra energy ... just to finish your swim 10-15 seconds faster?

That since the swim in short sprints if only a few minutes anyhow, just how much does one gain from passing a slower swimmer and gain 10-15 secs ... vs. the extra energy ... that should be saved for the bike or run.

Now, it makes even more sense.  It also makes more sense when they have been telling me to pace myself better on the bike and save my legs for the run.

Thinking of it in terms of using more power output as you progress from swim, to bike, to run ... Wow!!! that makes so much sense!

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