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2009-08-15 4:11 PM

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Subject: Don't want to be a bonker
Been called lots of things, but a bonker is unacceptable.

Seem to hang tough in the swim, kick butt on the bike and then run out of gas during the run whether its a sprint, olympic of half-iron

Do I run more often, run harder during training, run longer?

There is a solution - but so far it has eluded me!

I know I'm not alone - maybe all Clydesdales face the same dilemma.

Never settle for something that you know you can do better. Smile


2009-08-15 4:14 PM
in reply to: #2350681

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Subject: RE: Don't want to be a bonker
JERSEY SHORE MOJO - 2009-08-15 4:11 PM Been called lots of things, but a bonker is unacceptable.

Seem to hang tough in the swim, kick butt on the bike and then run out of gas during the run whether its a sprint, olympic of half-iron

Do I run more often, run harder during training, run longer?

There is a solution - but so far it has eluded me!

I know I'm not alone - maybe all Clydesdales face the same dilemma.

Never settle for something that you know you can do better. Smile


Pace the bike better...
2009-08-15 4:23 PM
in reply to: #2350681

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Subject: RE: Don't want to be a bonker
JERSEY SHORE MOJO - 2009-08-15 5:11 PM

Been called lots of things, but a bonker is unacceptable.

Seem to hang tough in the swim, kick butt on the bike and then run out of gas during the run whether its a sprint, olympic of half-iron

Do I run more often, run harder during training, run longer?

There is a solution - but so far it has eluded me!

I know I'm not alone - maybe all Clydesdales face the same dilemma.

Never settle for something that you know you can do better. Smile


Bike harder, longer, faster during training and bike slower during the race.

Running more won't hurt, though.
2009-08-15 5:47 PM
in reply to: #2350681

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Subject: RE: Don't want to be a bonker

Run more. Bike more.

Slow down a bit on the bike in your races.

2009-08-15 6:03 PM
in reply to: #2350681

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Subject: RE: Don't want to be a bonker
Pacing on the bike to allow you to run at a reasonable pace is key. When I do a brick workout its as much about learning bike pacing as the run following. It seems that for most people stamina on the run phase of a brick is the primary purpose but I look at my bike pace and gauge my ability to run after it. That is why I do not do a real long run after my bike.
2009-08-16 7:15 AM
in reply to: #2350681

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Subject: RE: Don't want to be a bonker
Learn to pace yourself for the whole race, but especially on the bike.  You're trying to race faster than your fitness level will allow.



2009-08-16 7:22 AM
in reply to: #2350681

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Subject: RE: Don't want to be a bonker
JERSEY SHORE MOJO - 2009-08-15 5:11 PM Been called lots of things, but a bonker is unacceptable.

Seem to hang tough in the swim, kick butt on the bike and then run out of gas during the run whether its a sprint, olympic of half-iron

Do I run more often, run harder during training, run longer?

There is a solution - but so far it has eluded me!

I know I'm not alone - maybe all Clydesdales face the same dilemma.

Never settle for something that you know you can do better. Smile


Eh, you're not a "bonker."  Bonking isn't running out of gas.  Bonking is talking to trees while you're on the run, or seeing things like the pace booty you've been following for the past couple of miles morph into Roseanne Barr, doing a 2-1 run/puke combo, stuff like that.  So rest assured, you're not a bonker.

To the running out of gas problem, as others have said, take it easier on the bike during the race.  Running more wouldn't hurt, but if you go too hard on the bike, it doesn't matter.  I've seen many people on this site who have both a great bike and run base blow up on the run because they went to hard on the bike. Happens to everyone.  Happened to me in my first HIM last year.
2009-08-16 7:28 AM
in reply to: #2351272

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Subject: RE: Don't want to be a bonker
I've been struggling with this one too but I'm stuck with the dilemma of how much slower should I be on the bike to save the legs for the run?  Such as, do you go 1mph slower (3-4 minutes) to gain 3-4 minutes on the run and not have to bonk?
If that is the case, I'd just rather work on my endurance for the run and keep the bike speed as fast as possible.
But that assumes my goal is to finish with a faster overall time, so what is the best recommendation out there?

For what it's worth, I have never been good at pacing.

2009-08-16 8:06 AM
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Subject: RE: Don't want to be a bonker
Having fun tri-ing - 2009-08-16 9:28 AM

If that is the case, I'd just rather work on my endurance for the run and keep the bike speed as fast as possible.


Unfortunately, you cannot bike as fast as possible and still run well (and probably not at all), regardless of what you do in terms of endurance.

The key is finding the effort level that will allow you to ride as fast as possible while still allowing you to run close to your open run split.  While you will not be able to run as fast off the bike, the pace should be close (i.e. sprint run at about open 10k pace, oly run at about half mary pace, etc).

Shane
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