how do HIM transitions work? (Page 2)
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2013-02-09 11:41 PM in reply to: #4616082 |
Pro 6520 Bellingham, WA | Subject: RE: how do HIM transitions work? odpaul7 - 2013-02-09 9:34 PM Its triathloncalculators.com And I figured 23 would be respectable but not necessarily "fast" no? I mean lieto averages like 27 over an ironman :p Its all relative but in my book you are very fast. |
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2013-02-09 11:44 PM in reply to: #4616082 |
Extreme Veteran 1136 | Subject: RE: how do HIM transitions work? odpaul7 - 2013-02-09 11:34 PM Its triathloncalculators.com And I figured 23 would be respectable but not necessarily "fast" no? I mean lieto averages like 27 over an ironman :p You might want to go check previous year's results for the race. I have not looked, but would be extremely surprised if there are a lot of people >23mph on the bike. Yes, the guys on the podium probably will be, but that is darn fast over 56 miles. As far as the comparison between AG'ers and pro's... it's apples to oranges. Completely different worlds. |
2013-02-09 11:56 PM in reply to: #4616079 |
Master 10208 Northern IL | Subject: RE: how do HIM transitions work? Clempson - 2013-02-09 11:23 PM brigby1 - 2013-02-10 12:13 AM agarose2000 - 2013-02-09 9:53 PM 23mph is a pretty studly HIM bike! Might I ask how you came up with that estimate?
Curious, because I'm only a hair better on the run than the bike (I'm actually dead equal in race placements for sprint/oly, but HIM I'm a bit better on the run), and I run about a 7:20/mi on the HIM run, but am only about 20.5 for the bike in a HIM. Curious on this one too. Even on a flat course, that's generally considered rather fast. fast-ish i would think, but not "faster" than a 7:20 pace on the run right? i'm looking to pace 20+ on my HIM, wouldn't think that would be considered "fast" on flat course. Are you trying to equate bike aver to run pace? That's a bit difficult at best. Very least, would want to know the course too. |
2013-02-10 12:06 AM in reply to: #4616085 |
Master 10208 Northern IL | Subject: RE: how do HIM transitions work? wbattaile - 2013-02-09 11:44 PM odpaul7 - 2013-02-09 11:34 PM Its triathloncalculators.com And I figured 23 would be respectable but not necessarily "fast" no? I mean lieto averages like 27 over an ironman :p You might want to go check previous year's results for the race. I have not looked, but would be extremely surprised if there are a lot of people >23mph on the bike. Yes, the guys on the podium probably will be, but that is darn fast over 56 miles. As far as the comparison between AG'ers and pro's... it's apples to oranges. Completely different worlds. And also consider what performances you have to base your effort off of. |
2013-02-10 12:08 AM in reply to: #4616089 |
Expert 2192 Greenville, SC | Subject: RE: how do HIM transitions work? brigby1 - 2013-02-10 12:56 AM Clempson - 2013-02-09 11:23 PM brigby1 - 2013-02-10 12:13 AM agarose2000 - 2013-02-09 9:53 PM 23mph is a pretty studly HIM bike! Might I ask how you came up with that estimate?
Curious, because I'm only a hair better on the run than the bike (I'm actually dead equal in race placements for sprint/oly, but HIM I'm a bit better on the run), and I run about a 7:20/mi on the HIM run, but am only about 20.5 for the bike in a HIM. Curious on this one too. Even on a flat course, that's generally considered rather fast. fast-ish i would think, but not "faster" than a 7:20 pace on the run right? i'm looking to pace 20+ on my HIM, wouldn't think that would be considered "fast" on flat course. Are you trying to equate bike aver to run pace? That's a bit difficult at best. Very least, would want to know the course too. just saying on an independent average basis for each leg. yes the course would be very dependent. i would think if you finished the run leg of a HIM with a 720 pace it would be more "respectable" than a 20mph avg on the bike. |
2013-02-10 12:22 AM in reply to: #4615632 |
Extreme Veteran 1136 | Subject: RE: how do HIM transitions work? Sorry... I didn't actually answer your question in my previous post. I would go with either tri top/shorts or one piece trisuit. As previous posters said, if you're shooting for a fast time you want to minimize transition time. In my experience, you don't notice an uncomfortable saddle as much on race day anyhow. Also- the two IM 70.3's I have done had large transition areas, and long runs from the water. Plan on longer T times than a small race. |
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2013-02-10 1:39 AM in reply to: #4615632 |
1660 | Subject: RE: how do HIM transitions work? I just used an online calculator to see how fast 23mph is over 56 miles. 2:25.
That's FAST! If you can pull that off you may have the fastest bike split in your AG! |
2013-02-10 8:02 AM in reply to: #4615632 |
Minneapolis, MN | Subject: RE: how do HIM transitions work? You might want to reconsider 23 mph on the bike. What is your effort level going to be at the speed? If that is all out for you then you might be surprised the toll that takes on your run. HIM vs OLY are 2 entirely different races. My first HIM I thought I could put forth the same effort as I doin OLYs. The pain that ensued was not expected. Also lieto would finish well under 4 hours. There is fast and crazy fast. |
2013-02-10 8:07 AM in reply to: #4615632 |
Expert 1375 McAllen | Subject: RE: how do HIM transitions work? Keep in mind guys that was the goal I set a few months ago lol. It might not be realistic at this point. I train in very similar conditions to the race (flat and hella windy) and did a 20.7 60 miles time trial including warmup and cool down; but its still gonna have to be a perfect race. Also last year my age group had 3 people lol 19&under not many people hitting up 70.3s yet. As far as the original question you're right. Race day discomfort is highly minimized so I'll stick to the one piece. |
2013-02-10 9:00 AM in reply to: #4616173 |
Champion 6962 Atlanta, Ga | Subject: RE: how do HIM transitions work? peteweb55403 - 2013-02-10 9:02 AM You might want to reconsider 23 mph on the bike. What is your effort level going to be at the speed? If that is all out for you then you might be surprised the toll that takes on your run. HIM vs OLY are 2 entirely different races. My first HIM I thought I could put forth the same effort as I doin OLYs. The pain that ensued was not expected. Also lieto would finish well under 4 hours. There is fast and crazy fast. Also, Lieto has many many years of endurance training under his belt. For a N=1 sample, I went out 15 watts too hard on my last HIM and it cost me 10+ minutes on the run. So I would caution chasing something arbitrary like MPH. That's the first metric that I make my athletes get rid of. That 15 watts was about 3 minutes or .5 mph. *Unsolicited Advice* |
2013-02-10 9:18 AM in reply to: #4615632 |
Expert 1375 McAllen | Subject: RE: how do HIM transitions work? Yes I'm aware of the power vs speed thing. That was just a pace calculator to get the time goal I want. Conditions change and stuff, but I don't have a power meter so 23mph is the arbitrary number I'm chasing. I probably won't race with my speedometer just because I want that fast average so bad. Been doing a lot of running too but with no 10ks or HMs planned there's no way I can gauge or approximate race pace during NOLA. But thanks y'all so much for the advice! |
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2013-02-10 9:25 AM in reply to: #4615632 |
Expert 1130 Fernandina Beach, FL | Subject: RE: how do HIM transitions work? I used a 2 piece tri suit for my first HIM. I did my long training rides and bricks in the same shorts I planned on racing in. I actually prefer tri shorts over bike shorts though (I got enough natural padding )
To mimic everyone else, be careful striving for goal times. From experience, it can lead to a horrible run. Just out of curiosity, do you train with power, HR, or RPE? |
2013-02-10 9:28 AM in reply to: #4616176 |
Extreme Veteran 1986 Cypress, TX | Subject: RE: how do HIM transitions work? odpaul7 - 2013-02-10 8:07 AM Keep in mind guys that was the goal I set a few months ago lol. It might not be realistic at this point. I train in very similar conditions to the race (flat and hella windy) and did a 20.7 60 miles time trial including warmup and cool down; but its still gonna have to be a perfect race. Let's be realistic here. Odds are that you're not going to gain over 2 mph (in similar conditions) and then run a 7:30/mile half-mary by April. It's good to have "one of these days I can do that" goals but you need a heavy dose of short term and realistic goals to keep yourself in check. |
2013-02-10 9:34 AM in reply to: #4616242 |
Extreme Veteran 1986 Cypress, TX | Subject: RE: how do HIM transitions work? odpaul7 - 2013-02-10 9:18 AM Yes I'm aware of the power vs speed thing. That was just a pace calculator to get the time goal I want. Conditions change and stuff, but I don't have a power meter so 23mph is the arbitrary number I'm chasing. I probably won't race with my speedometer just because I want that fast average so bad. Been doing a lot of running too but with no 10ks or HMs planned there's no way I can gauge or approximate race pace during NOLA. But thanks y'all so much for the advice! Paul, you're setting yourself up for a disappointing race. Follow Dan A.'s advice. Let your training dictate your pacing and strategy. Do a race rehearsal about three week out from the NOLA race and that will tell you where you should be. Chasing a MPH number is foolish at best. Be very careful. As the saying goes... race the race you should not the one you could. |
2013-02-10 1:03 PM in reply to: #4615632 |
Expert 1375 McAllen | Subject: RE: how do HIM transitions work? I train runs based off of time and perceived exertion, cycling is heartrate/PE. Generally PE trumps the monitors but they're extremely closely related I haven't had many days where 164 BPM is my threshold and 153 is the upper end of aerobic capacity on the bike Swimming is just difficult intervals. |
2013-02-10 7:49 PM in reply to: #4615979 |
Extreme Veteran 844 | Subject: RE: how do HIM transitions work? for transition times take a look at the pointy end of the field and see where they average.. I will say from experience that Muncie, Augusta, FL, Knoxville all had LONG runs to T1.. You have to consider travel time as well as "change" time.. Stick with a tri suit, simplifies things... Best of luck, 4:45 is stout in anyone's book so you've got to be cookin with gas on all 3 disciplines and have the endurance/depth to pull those paces out and not have one negatively affect the other in a significant manner..
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