Oly duathlon Pacing
Hey Peeps — I asked this on the dashboard and it was suggested that I post here as well.
I am doing an oly on Sunday and have just found out that the swim is replaced by a 5 km run because of water quality issues.
So my question is what pace should I aim for in the 5 km run?
I assume I will target 90 to 95% of FTP on the bike and HMP on the 10 km run (well actually thought I should start the10 km @ MP to settle for about 10 mins, then move up to HMP, and then try and put on the hurt in the last 2-3 km)?
BTW, I haven't done anything shorter than HIM for several years and have been in the Haus for about a year.
Any guidance would be appreciated?
Cheers
Peter
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Comments
I'm not a du guy but based on fact you have a 10K run total plus a bike ride, I'd certainly agree w/ HMP. MP seems pretty conservative (I'd hang it out there in a short course race) but depends on your recent training. Hope that helps but take w/ grain of salt as my disclaimer states I'm NOT a big du racer.
I've done 14 weeks os, 4 weeks HIM, then 6 weeks SC — and I've been running really well (for me), including 30 min bricks HIM out and TP back — and on an RPE basis, have pushed up my paces by 10 secs per km in the lasdt couple of weeks.
So I feel in pretty good shape.
Peter
Hey Peter. The thing with duathlons is that everyone wants to hammer the first run leg. That's all fine and good but you are gonna pay for it in the second 10k leg especially if the first run leg has any sort of incline to it. I agree with easing into the first 5k at HMP and then if you're feeling good take it up to TP. You said that you have been doing some bricks at HMP out and TP back; this will serve you well because this is exactly how a duathlon feels. I like to ease into the first run leg and then take it up to TP. Your thinking for the bike is right on; I like 90% as a target. Your thinking for the last 10km run is right on as well. It will feel painful at first after a 90% effort on the bike. Take a km or two to shake the legs out; it'll feel like you are crawling but you will actually be running a decent pace. I would target MP for those first few km's then ramp it up to HMP and finish up at TP. Have a great race!!!