Sprint race execution

David Sacoman

 Short course experts,

Looking for race execution advice for this weekend. It will be my first sprint in a long time and my first using power. Bike is out and back 15k moderately hilly with three hills the larges being 1000 ft gain in about 5k. Any advice especially with respect to the bike as far as power, RPE and HR would be greatly appreciated.

Dave

[Deleted User]

Here's the EN blog post about short course pacing:

http://www.endurancenation.us/blog/team-en/triathlon-execution/short-course-triathlon-race-pacing/

mgraffeo

Pacing and a sprint race really don't mix well together. Go as hard as you think you can, and then go just a little harder.

In all seriousness, one thing to remember is that on the bike, it's all about the highest possible average speed, not some desired power file. That means that getting back up to speed over the top of a hill, or coming around a corner/turnaround, should be a place to consider a power surge. If you crest a hill, surge hard, and are going 34 mph while your competition is easing off and then building up to 27-28, you can put in huge gaps. Just need to be ready for it, because it does affect the legs if you do it too much.

Paul Hough

Just raced my first short course of the year this past weekend. I can say that I now Enve wheels with a G3 PT, but I left them at home because I totally agree with Mike. I don't even see the point of a speedometer in a sprint...just gun it. I will reserve my PT wheels for HIM and IM, and use my H3/HED Jet Disk for Sprints/Olympics. I just put the internal pain meter (or sufferometer) on max. The needle should be pinging off the max pain end...ow, ow, ow.

jhbinsc

 I don't look at power meter in a sprint except near end when I fatigue and then only to use it as a whip! Just go hard as you can without having to detonate and walk before finish line!

David Sacoman

Thanks to all, I love it! Gonna be painful but in a twisted way I am really looking forward to it.
Dave

Al Truscott

 The bike should feel like an FTP workout, and the run should feel like some slammed together TP intervals. A day off the day before will get you there. Just don't burn up on the first 100 meters of the swim! And smoke the transitions  put some thought into shavng seconds there.

kimmydct

Does this strategy change based on athlete's experience/fitness level, course and run ability factor in to this? My first race of the season is an Oly (Rev3 Quassy) which is super hilly on the bike and run. (The running joke is that if the race director could find a way to get a hill in the swim, he would!) Anyway, if I go all out on a hilly course (which is not my strength) will I just set myself up for an even more painful run(which is my weakness?) My time for this race LY was 4:09, yes, it IS an Oly. I have to imagine in some cases, pacing has to play into it?

Al Truscott

@ Kim - Every race longer than 45 seconds requires some attention to pacing, as that is about how much pure anaeorbic power is available in the muscles. But for us endurance athletes, an hour can seem like an all out sprint, compared to a 6-12 hour slog.

A "Sprint" triathlon usually take 60-90 minutes, depending on the athlete and the course. For that distance, with the "short" run at the end, feeling like you are going fairly hard, right at the red line, is a good strategy.  For the race you describe, which is much longer, you'll want to be very careful about not working hard up the hills on the bike, almost as if you were following the insturctions for IM bike pacing. You can probably afford to do the bike portion @ 82-86% of your FTP,  but that may not be possible on steeper hills without going so slow you risk falling over. And, since you are going far beyond 2 hours, a good nutrition plan for the bike and run is necessary, otherwise you'll run out of internal fuel half way through.