Zones for the run and the bike for Olympic triathlons

new2703

 Have a question about pacing during short course triathlons.  The SC execution post talks about pacing with HR.  During bike 0-20 minutes high zone 3/low zone 4 and 20 minutes to finish zone 4? Are those zones are the same once transition to riding with power?  For the run, Low zone 4 for first mile, zone 4-low zone 5 for 1-4 and zone 5 miles 4-6.  How do these zones correlate with pace?  if running with pace do I use HR as a guide and focus more on pace and what is the general pacing guidelines for the 10 k ? 

tuckerm

I'd say .88-.95 on bike. HMP for run.

kkiefer

Run: I start at TP+20Sec/km for 1-4km, 4-7km TP, 7-10km what is left.

But I reduce my VDOT by 1 or 3 points, depending on the course and heat.

mgraffeo

For an Olympic, I target seeing .95 on the PM, which usually leaves me averaging around .90 (with some coasting at 35+mph downhill, turns, and about a minute of easy riding going into T2). I don't hold back in the first few miles on the bike (sacriledge, I know!).

For the run, I take the open pace, and knock it down one zone. So, Zone 4 is very close to my open 10k pace, and I try to race at Z3. My best races I've hit that number right on. I've never exceeded it, even on the flattest course with my peak performances.

For a sprint, I'd do just about the same, but be looking for 1.0-1.05 on the PM, and planning to hit Z4 pace on the run.

Guiding principle in both races is that it's really, really hard to blow yourself up on the bike if you keep your efforts at or below threshold, so just go for it, and avoid VO2-style spikes!!!

William Jenks

John - to answer your question directly.... HR zones and Power zones are different creatures, though they relate to the same general principles. but if you've entered tests into the data tool (either or both of HR and power/pace), you'll get a spit-back of the appropriate zones. They are numbered the same, so they correspond (e.g., zone 3 HR for run is more or less equivalent to HMP). When you transition to power, that guidance about 20 min high sone 3 then zone 4 to finish is still what they would say...and if you look at the other responses above, it's pretty close to what the other guys are saying....e.g, Tucker's "88-95%" is high zone 3 into low zone 4.

For an Oly, on the run, the guidance there for HR is the reality-based idea that if you start out absolutely red-lining (zone 5), you'll probably fade too much. However, here the HR and pace correspondence may not be so good. You will probably finish the last few miles in HR zone 5 but not be able to get to "pace zone 5". If you start out at HMP for a couple of miles and can finish at TP, you will have been very successful. Again, that's pretty close to what everyone here is saying.