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Pacing Your Run In A Reverse Sprint
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 2010-07-01 2:43 PM |
Veteran 420 |  Subject: Pacing Your Run In A Reverse SprintI'm doing a reverse sprint in a few weeks and am curious about pacing the run. Since it is first I know the temptation is going to be to go all out but how much should I be saving for the bike? The bike is an out and back with the first half of the course slightly down hill and obviously the second half is slightly uphill. So should I push the run and recover some during the first portion of the bike leg or hold back a bit and hammer the whole bike leg? I ran a 5k this past weekend at 24:21. It was an evening race so it was in the heat of the day. The sprint will be early morning and likely 20-30 degrees cooler. So I'm thinking if I shoot for a 24:xx run in cooler weather that should leave me a little in the tank for the bike. Thanks in advance for the input. |
| 2010-07-01 4:34 PM in reply to: #2956571 |
Elite 2645    Phoenix, AZ | Subject: RE: Pacing Your Run In A Reverse Sprint My first tri was a reverse, and I love that format. In fact, the only time I've ever won my AG was in a reverse sprint tri. I always go ALL OUT on the run. Running is the weakest of the 3 sports for me, so I take the opportunity to try to keep up as much as I can. You can recover a bit on the bike, but you'll be hammering just like normal. Go all out! |
| 2010-07-02 6:40 AM in reply to: #2956571 |
Expert 1023 Ft Gordon, GA | Subject: RE: Pacing Your Run In A Reverse Sprint Not a ton of experience here but from what I have done and what I have seen, Sprint Tri's are mostly that: Sprints. You pretty much go all out for each event and should be dead, close to puking after the last event (at least that has been my experience!  ) So I would say go out HARD and increase your pace throughout! |
| 2010-07-02 7:51 AM in reply to: #2956571 |
Expert 1053 Culpeper, VA | Subject: RE: Pacing Your Run In A Reverse Sprint Sprint = all out to the best of your ability, the time goal you have sounds reasonable. It sounds illogical, but I've had better 5K times in sprints than stand alone 5Ks. |
| 2010-07-02 8:03 AM in reply to: #2956571 |
Master 2538 Albuquerque | Subject: RE: Pacing Your Run In A Reverse Sprint Tim, at 24 minutes, I'll still be a mile from the end of the run! But this is my first and I was on the couch a short couple of months ago, so my pace is whatever gets me to the end and out of the pool. That run course starts off a mile of slight downhill, with the last two miles of slight uphill, as well (from what Google Earth shows anyway). |
| 2010-07-02 9:52 AM in reply to: #2957486 |
Elite 2645 Phoenix, AZ | Subject: RE: Pacing Your Run In A Reverse Sprint xeon - 2010-07-02 5:51 AMIt sounds illogical, but I've had better 5K times in sprints than stand alone 5Ks. Me too! |
| 2010-07-02 11:17 AM in reply to: #2956571 |
Extreme Veteran 398 Frisco, Texas | Subject: RE: Pacing Your Run In A Reverse Sprint Sprint = max effort for me |
| 2010-07-02 11:31 AM in reply to: #2956571 |
Master 2356 Westlake Village , Ca. | Subject: RE: Pacing Your Run In A Reverse Sprint I would suggest some reverse bricks to help get you ready for swimming extremely tired. It makes the swim SO F-ing hard. That's why swims at reverse tri's are usually very short. Just be ready for it if you really hammer the bike and run. If the swim is really short <200 yards, I would go all out and just survive the swim. |
| 2010-07-02 11:57 AM in reply to: #2958098 |
Veteran 122 Lubbock, TX | Subject: RE: Pacing Your Run In A Reverse Sprint Fastyellow - 2010-07-02 11:31 AM I would suggest some reverse bricks to help get you ready for swimming extremely tired. It makes the swim SO F-ing hard. That's why swims at reverse tri's are usually very short. Just be ready for it if you really hammer the bike and run. If the swim is really short <200 yards, I would go all out and just survive the swim. He's not kidding about the swim being tough at the end. My first tri was a reverse sprint and was so slow on the swim(not that I'm fast otherwise). I just remember not being able to kick much and my shoulders were killing me! I went all out though...nothing left in the tank after that. Brian |
| 2010-07-02 2:02 PM in reply to: #2958098 |
Master 2538 Albuquerque | Subject: RE: Pacing Your Run In A Reverse Sprint Fastyellow - 2010-07-02 10:31 AM I would suggest some reverse bricks to help get you ready for swimming extremely tired. It makes the swim SO F-ing hard. That's why swims at reverse tri's are usually very short. Just be ready for it if you really hammer the bike and run. If the swim is really short <200 yards, I would go all out and just survive the swim. I know this isn't my thread, but that never stopped anyone on the net before... I was planning on riding to the pool I train at, getting in a short swim (all of mine are short anyway), then riding home. It's about 9 miles one way. Does THAT sound like a good plan/idea?? |
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