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Sprint/Oly Pacing Guidelines?

chareveriechareverie
in Racing Forum 🏎

Do any EN folks have any recommendations for short distance sprint and oly race pacing?

For a lack of a better way to describe it, I personally just go full throttle . And I mean, that method works for me since I've gotten a few AG wins at small local events, but I was just wondering if there was just a smarter way to go about it.

 

Comments

  • Scott AlexanderScott Alexander
    If you've got a Power meter, get the power webinar. EN guidelines are generally:
    Sprint: 100+% FTP, just go for it.
    Oly: 90-95%
    HIM: 80-85%
    IM: 70-75%
  • MattAaronsonMattAaronson
    Yes, full-throttle is the way to go. I ride as though there is no run coming up later. One of these days I want to get an IF>1 and set a new FTP on the bike leg!! My last oly I was IF=0.95. Cheers, Matt.
  • steveperxsteveperx
    Full throttle if you can. I did the Boulder Peak yesterday (42k bike with a vicious climb 5 miles in). I only managed .88 IF but felt like I probably left some effort on the table. PR for the bike leg and 65th fastest bike split overall (out of more than 1500 competitors), so I was happy with that, but a little disappointed, 'cause I coulda/shoulda gone faster! image

    I think part of it was that I'm just not used to those shorter events. I should have done more .90+ rides. I'm too used to the .75-.85 long rides.
  • Michael ByertsMichael Byerts
    I think it depends on your strengths and perceived fitness level. Since I am a crappy runner, I always ride a little conservative. Here's my Olympic distance pacing goal: Bike: 88-92% of FTP (but I feel free to attack hills at anything less than 115%)
    Run: 1st 400-800 meters moderately hard, 1st 5K at TP, 2nd 5K with whatever you have left.
  • GregSVanGregSVan
    Yep. And if you winning AG, just keep doing what your doing!
  • chareveriechareverie
    I figured it'd be as much. This is my first time training EN-style so and it seems so methodical for the long course events, which I think is a good thing! It just really had me reflecting back on my race execution with my previous races. I'm currently in OS with an oly planned (for fun) within it. image

    I actually don't have a power meter yet so I'm going the HR way. I guess I'll take all your input and translate it to HR as best I can for now.

    Thanks all!! image
  • Coach RichCoach Rich

    Hi Charlene (and other short course peeps),

    Just wanted to make sure you've subscribed to our Short Course seminar here. Lots of good info to help you learn more about your plan and how to race short course triathlon.

     

  • chareveriechareverie
    Will do. Thanks!
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