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2015-06-28 9:16 PM


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Subject: Bike Pacing
I have a FTP of 220W. My last two Olympics, I've blown up on the run. Can anybody help me find a good wattage on the bike to maximize my chances of having a good run? Thanks!


2015-06-28 10:20 PM
in reply to: #5125377

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Subject: RE: Bike Pacing
Think you will find average thought is 85 to 95% FTP for an Olympic.

Are you training with power on the road, are you doing bricks and other race day simulations? How's your run fitness? Lot more to it than nailing a power target.
2015-06-29 5:45 AM
in reply to: #5125385


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Subject: RE: Bike Pacing
Thanks! Yes, I've been doing bricks but never 25mi followed by 10k (let alone after a swim!). Most of my biking has been on a trainer. Wrt run fitness, I *think* I'm ok. I ran a 1:37 half marathon earlier this year (very cool weather) and can comfortably run a 48min 10k on its own in most conditions.

ATM my plan is to expend as little energy as possible in the swim, keep my wattage between 195-200 over the course of the bike and then to aim for 8:30min/miles for the first 5k... Even if I'm feeling good.
2015-06-29 7:12 AM
in reply to: #5125409

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Subject: RE: Bike Pacing
Is that your true FTP. Your race results would indicate otherwise. Can you truly hold 220 Watts for 1 hour?
2015-06-29 7:46 AM
in reply to: Calvin386

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Subject: RE: Bike Pacing
Originally posted by Calvin386

Is that your true FTP. Your race results would indicate otherwise. Can you truly hold 220 Watts for 1 hour?


In addition, what exactly happened on your run that makes you think you "blew up?"
2015-06-29 7:17 PM
in reply to: #5125418


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Subject: RE: Bike Pacing
I can hold 220 for an hour with nothing left if I start fresh, yes. I'm pretty much barfing by the end.

I blew up in the sense that I had to walk.


2015-06-30 10:35 AM
in reply to: evis18

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Subject: RE: Bike Pacing

How's your swim fitness?

2015-06-30 11:24 AM
in reply to: JohnnyKay

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Subject: RE: Bike Pacing
My last olympic I tried to pace myself evenly on the bike. Oly power pace is under threshold by 10-15% (as stated above.) Have you done any race simulations where you ride at this wattage, learn how it feels so you can maintain it over the course of the bike.

For the run, I'm not the greatest runner, but I went out Z3 for the first 2 miles, then kicked it up to Z4 for the rest of the way. Hurt like hell (really was a push for me) but I passed a ton of people that passed me on the bike (and the bike is my strongest) and ended up coming in 2nd A.G. Maybe play with your pacing of the run the first couple miles, get your legs and breathing under control, then try to push a little more each mile.

Different things to focus on to keep your mind occupied.

Also - how was your fueling? Did you eat enough on the bike?
2015-06-30 6:09 PM
in reply to: #5125649


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Subject: RE: Bike Pacing
You guys are being amazing, thanks!

I ate a gu right after T1 and right before T2.

A few things in response. I thought and think my swim fitness is ok. I can do 1:50 100s in a pool forever...but the swims both took way more out of me than I expected. My heart rate was way up all the way, way higher than even hard training swims.

The second is heat. Say I'm right about all my stats and I manage to keep the effort down I the swim. How should I adjust if it's 90 degrees,
2015-06-30 7:38 PM
in reply to: evis18

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Subject: RE: Bike Pacing

Nutrition is about more than just the two Gels that you are taking in.  You need to consider your nutrition for the three days before the race and particularly, for the 24 hours before the race. Remember, your glycogen stores are probably no more than 90 minutes. (Which would be toward the end of the bike). Consider how you can consume calories to make them available for the run. It takes at least 60 minutes to convert simple sugars into usable energy in a race.  So, a couple hundred calories in the 2 hours before the race can be HUGE!

2015-06-30 9:39 PM
in reply to: #5125910

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Subject: RE: Bike Pacing
Swim: when I get closer to a race I like to simulate the distance but do it with intervals. For an oly I'd probably swim 5x300 on short rest. You'll be able to dial in your pace and gain some confidence. For the race, try to get some type of warm up in whether it's dry land or in the water. Think about starting out smooth and building a solid stroke cadence..you don't want to burn too many matches before you get to your stronger disciplines (bike and run).

In the long run, you'll improve your bike/run if you get fitter on the swim.

The heat is going to slow everyone down...some more than others.


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