FAST OLY DISTANCE PACING. LOOKING FOR ADVICE!

Juan Vergara

This coming sunday I will end 8 weeks GET FAST plan with an Oly (B race) and would like to attempt "FAST AS POSSIBLE" but do not want to over do it on the bike (to blow up on the run). Which in your opinion is the bike power sweet spot ??? 85%????

Joe Matchette

For an Olympic -- I target 85-90% initially, and then ramp up to 95-100% after about 10minutes and the legs get warmed up. Realizing that b/c it is a race, and not my trainer, there will be sections where I am below, to well below, my target. If you use an Auto-Lap feature, I would have it set for no more than 3miles/10minutes. This will prevent you from going well above 100% in an effort to "catch up". The end result being that you will probably get off the bike at around .90ish.

Al Truscott

I agree with Joe's overall 0.90 IF end result. But, especially on the flatter courses I usually do, I find myself mostly in the range of 0.89-0.93, after an initial 5-10 min ramp up.

The run usually fells like a 10k in RPE, buts ends up being half marathon in pace.

John Henault

I asked Coach P a similar question last year before doing the Tri-Rock Philly Olympic distance.

Here is his response: "90% to 95% -- working that hard you still need to be very very steady...you can't spike to 130% a few times. "