Proper pacing

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2009-08-25 12:20 PM

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Elite
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Subject: Proper pacing
Was responding in another thread, but this is a different way of thinking about things.

You should never really have large drops/gains in time for splits. Your goal should be to have even splits all the way through. Most everyone goes out way too fast (especially in the swim), and then dies off.

Get in the pool. Swim 500m, record your splits. If you've got more than a 4-5 second drop between your first 100 and your second 100, you're going out too fast.

Heres a comparison: 1:30, 1:40, 1:46, 1:50, 1:57 - 8:42 for a 500. Now, go 1:35, 1:36, 1:40, 1:41, 1:45 = 8:18, 24 seconds better.

The same fitness level should be able to do both of those 500's with no problem.

John

2009-08-25 12:32 PM
in reply to: #2369503

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Subject: RE: Proper pacing
Makes sense. It is the latter stages of a workout or race where goals/progress are achieved. What do you really gain in practice or a race by being a rabbit? I find that proper pacing is more a mental game than a physical one and is more critical at the early stages of the effort. The first time I practiced my HIM run/walk pace strategy it was very difficult to hold back in the early stages. When my actual race came up, I failed miserably. Bolted out at a minute and a half per mile faster than planned pace. This was great for the first half of the race and than I suffered horribly and missed my overall goal.
2009-08-25 12:39 PM
in reply to: #2369503

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Elite
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Subject: RE: Proper pacing
Good info and some that I'll bring to my next training session...

I am hugely guilty of this offense, especially in the run.

The hard part is containing/harnessing your energy during a race...Adrenaline, the crowds, family, competition, etc, etc can have a HUGE impact and possibly sidetrack your strategy. I'm sure keeping your pacing in check will pay dividends later, say mile 8 on the run portion of a HIM.

Thanks!
2009-08-25 1:18 PM
in reply to: #2369582

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Elite
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Gilbert, Az.
Subject: RE: Proper pacing
tri_d00d - 2009-08-25 10:39 AM Good info and some that I'll bring to my next training session...

I am hugely guilty of this offense, especially in the run.

The hard part is containing/harnessing your energy during a race...Adrenaline, the crowds, family, competition, etc, etc can have a HUGE impact and possibly sidetrack your strategy. I'm sure keeping your pacing in check will pay dividends later, say mile 8 on the run portion of a HIM.

Thanks!


Yeah, I had a question in a PM about that as well.

Take the following scenarios, and assume that your fitness level will let you do either one.

13 mile bike, 5k run.

1. You go 20mph on the bike, 7:30 on the run.
2. You go 22mph on the bike, 8:45 on the run.

Which one gets you to the finish line faster? (22mph is ~ 2:43 per mile)

John

2009-08-25 1:36 PM
in reply to: #2369503

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Elite
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Subject: RE: Proper pacing
assuming T1/2 are the same, you'll be faster by less than one minute in the second scenario

damnit, i'm a MOP cyclist and a FOP runner

i should give up on my running

Edited by tri_d00d 2009-08-25 1:38 PM
2009-08-25 4:09 PM
in reply to: #2369715

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Subject: RE: Proper pacing
tkd.teacher - 2009-08-25 2:18 PM
tri_d00d - 2009-08-25 10:39 AM Good info and some that I'll bring to my next training session...

I am hugely guilty of this offense, especially in the run.

The hard part is containing/harnessing your energy during a race...Adrenaline, the crowds, family, competition, etc, etc can have a HUGE impact and possibly sidetrack your strategy. I'm sure keeping your pacing in check will pay dividends later, say mile 8 on the run portion of a HIM.

Thanks!


Yeah, I had a question in a PM about that as well.

Take the following scenarios, and assume that your fitness level will let you do either one.

13 mile bike, 5k run.

1. You go 20mph on the bike, 7:30 on the run.
2. You go 22mph on the bike, 8:45 on the run.

Which one gets you to the finish line faster? (22mph is ~ 2:43 per mile)

John



I am having flashbacks of nuns and elementary school math. Thanks.

2009-08-25 4:59 PM
in reply to: #2369790

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Elite
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Subject: RE: Proper pacing
tri_d00d - 2009-08-25 11:36 AM assuming T1/2 are the same, you'll be faster by less than one minute in the second scenario

damnit, i'm a MOP cyclist and a FOP runner

i should give up on my running


erk? did I do my math wrong?

20 mph, 39 minute bike. 7:30 pace, 23:18 5k, 1:02:18.
22 mph, 35:27 bike, 8:45 pace, 27:11 5k, 1:02:38.

Hrm. I was still correct in scenario 1 is faster, but I did do the math wrong, I thought it was on the order of close to a minute. Grr.

I guess the point I was trying to make is that if you push the bike too hard, and blow up on the run, it will cost you a lot more than you might gain by going a little faster on the bike. Multiply that as the distances go up.

John

Edited by tkd.teacher 2009-08-25 5:01 PM
2009-08-25 5:48 PM
in reply to: #2370357

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Subject: RE: Proper pacing
tkd.teacher - 2009-08-25 4:59 PM

tri_d00d - 2009-08-25 11:36 AM assuming T1/2 are the same, you'll be faster by less than one minute in the second scenario

damnit, i'm a MOP cyclist and a FOP runner

i should give up on my running


erk? did I do my math wrong?

20 mph, 39 minute bike. 7:30 pace, 23:18 5k, 1:02:18.
22 mph, 35:27 bike, 8:45 pace, 27:11 5k, 1:02:38.

Hrm. I was still correct in scenario 1 is faster, but I did do the math wrong, I thought it was on the order of close to a minute. Grr.

I guess the point I was trying to make is that if you push the bike too hard, and blow up on the run, it will cost you a lot more than you might gain by going a little faster on the bike. Multiply that as the distances go up.

John


I think the point becomes more pronounced in an HIM or IM. Usually in a sprint, if you blow up you can still suffer through a pretty good jog. In an HIM or IM, you may be talking the difference between walking at 15 min/mile and running 9 min/mile. 6 minutes per mile add up to a lot of time over the latter stages of a half marathon/marathon.
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