Please Help. Cant get my legs to run

Pacing.....

If your stand alone 10K pace and Oly run pace is so far off, it probably you went to hard on the bike for the fitness you have.

Sounds like more bricks and a bigger endurance base for you....

And perhaps examine your nutritional/fluid intake in the 24 hours prior to the race.This assuming you didn't ride a century/ do hill repeats/ go out on a bender just before the race.   

Iv only been trainging 2 months for tris,  should have done this thing in 2 1/2 hours easy.  I had  55 min to do the run.  Im not upset was able to finish in 2:45 min.  Do I need to  build a better base on all parts or just running and biking...

You need to pace the bike better; if you can run an open 10k in 43' then with a well paced bike you should be looking at about a 46' 10k in an OD.

Building fitness in all three sports will help you get to the finish line faster but without changing your pacing on the bike, the run is always going to be a shuffle.

Shane

2 months training is your answer. Next year, after a year's training, you'll be able to hit realistic training goals. Triathlon is a sport that is measured in years, rather than months. I'm 44, and am still improving speed in all three disciplines in my third year of training. What a thrill! Everyone wants results right away, but they will come...if you prove you can work for it.

Its hard for me to slow the bike down because I have to make up time due the the bad swim...  The Tri I did today is well known in tennessee for its massive mountain climbs.  With the bike being my thing its so hard for me to slow down...  What kind of milage, and how often should I be running this winter.... 

It may be hard but think about it, if you slowed by .5 mph how much time might you have gained on the run?  You likely lost any made up time on the run. 



Edited by COSkiGirl 2009-09-19 10:09 PM

assuming nothing else went horribly wrong, i would say with almost 100% certininty that your bike pacing was the issue.

if your open run is that fast, your running is not the issue, your bike pacing is.

you are set up right now to run a 43 min 10k. the bike before hand is going to determine what % of that time you can run after biking. the harder you bike, the more effort you are going to have to use to run that fast, if you even can at all.

if your swim is holding you back, you need to work on swimming, or take it for what it is, and not bike harder to make up for it. if biking is your stregnth, then use that, bike hard, but controlled, and come off the bike fresh. as an example, in shorter races i normally have the top bike split, the bike is by far my stregnth. however, i am slowing down compared to what i can do in an open race because i know i can bike faster than most people, and not have it kill me. sure i could eek out another .5-1.0 mph, but my run would suffer a lot.

its about total time, not having one fast split.

I did same thing in my 1st Olympic Tri...hammered the bike & died on the run.

I attribute it to poor bike pacing & never having done a brick!!!

Things to work on during winter & spring!!!

Edited by GoGoGo 2009-09-20 4:39 AM

X2... I don't know what your run or bike background is/was before you started training for tris -- but looking back at your logs for the past 2 months, it looks like your longest bike training sessions leading up to your race were in the low- to mid-20's (miles). IMO, one of the keys to a good run is coming off the bike with your legs feeling relatively fresh -- and that means...... for a strong run, you need to do more bike training. Going into next season (assuming you're in this for the long haul) I would suggest upping your bike mileage, and doing some over-distance training, both on the bike and run (unless you're training for IM, in which case over-distance run training probably wouldn't be the greatest idea).

Oh, and I agree that pacing was probably an issue too....

Regardless, you need to slow down on the bike; there is no prize for being the first to T2.

Spend a great deal of time swimming this winter (so you don't feel you need to make up so much time once on the bike) and continue to build bike and run fitness.  With a 43' open 10km, it is not your run fitness that is keeping you from getting under 2:30 for the OD; it is a combination of swim fitness and bike pacing.

Shane

Another vote for pacing. It's natural for strong bike riders to want to push hard on the bike in Tri's. I did about five races (and two years of training) before I pushed the bike hard in a sprint. Unfortunately, I crashed coming into T2 and I was injured bad enough where I couldn't tell how my run felt. After 2.5 years of training I still have to go pretty easy on the bike in the HIM distance because my run just isn't strong enough yet.

IMO (and hoping to not start a brick debate), doing bricks similar to your race distance teaches you how hard you can push the bike and still run well at your current fitness level. IMO, as your fitness improves you'll be able to push the bike harder and harder and still run closer and closer to your open 10k pace. But it's a balancing act until the point where both the distances (40k bike/10k run) are very routine for you in sequence.

Eg. Pretty much any triathlete could go all out on the bike for 1 mile and then run 400 meters hard afterwards. There's nothing magic about these distances. IMO, most people could train themselves to be able to do the same thing at the oly distance.

When I was younger, I raced the oly distance seriously and I could push the bike pretty much all out and still run 5-10% over my open 10k pace. But it took years to get to that point. But honestly I'm not sure if the same thing is possible for me at my age at the HIM distance because I'm still in the early stages of training for that distance.

Thanks going to start periodization training second week of oct.  for the first 12 weeks going to build a base long bikes, runs, and swims at low intensity. My background is biking and running.  When should I start picking up the intensity in this training model.  IE Interval training, hill work...

You need to swim and bike more!

If you want to get to T1 and not go extra hard on the bike to catch up, you need to become a faster swimmer!  Lessons and more yardage are key.

You run more hours than you ride (according to your logs).  You need to be riding a lot lot more!  Most people train around 50% bike, 30% run, 20% swim.  I'm not saying that is ideal, but about what many do.  If you think you can run a 46 or so in an Oly with your current run mileage, just double or triple the amount of riding you're doing so you can arrive at T2 with fresher legs.

Brian