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Oly pacing and race execution

baprincebaprince
in Racing Forum 🏎

 Since I'm feeling recovered from CDA I decided to add a local Oly to my schedule next  weekend.  This will be my first Oly with EN and power.  I,m confident that my current fitness  will allow me to PR.  The course is 2 loops that are basically 6 miles up (either climbing or false flat) and then 6 miles down.  The run is completely flat, 3 miles out and back.

What IF is suggested for an Oly?  On the run, what pace should I target?  Is it suggested that I hold back coming out of transition on the run, or just run a steady pace for the full 10k?

Comments

  • Trent ProughTrent Prough
    An Oly is basically a lung buster!! Although I haven't done a ton of them, when I have I usually go for .90 to .95 on the bike now ( I have gone 1.00, but run suffered), and on the run I usually take off out of transition at HMP and see how it feels for the first mile. If it feels OK I try and ramp up slowly and am at TP by the end ( that's a everything went perfect day) or if it feels like I'm suffering and will falter I back it off to MP.

    If you paced it right, in other words, you should feel like your heart and lungs are coming out of your chest at the end. Haha!! But it kinda feels good, espacially when you PR!!
  • Al TruscottAl Truscott

     Here's my rec: .92 IF until mile 20, then go for it. Run pace should be steady, but effort level should increase throughout. Rule of thumb is one level slower than stand alone. So sprint is @ 10k, Oly @ HMP. If youve got more in the laat two miles, bust a gut.

  • steveperxsteveperx
    I agree with Al & Trent. 0.9 to 0.95 on the bike. HMP on the run building to TPmif you can. That's what I did at Boulder Peak, except I was a little too fast early in the run and faded. PRed it, though. :-)
  • Paul HoughPaul Hough
    I guess it can't hurt to use power for an Oly, but I would not. When they reduced the Muncie bike from 56 to 30 miles, I didn't bother looking at my power during the race and just pushed the pedal to the metal (especially miles 5-25). The benefits of power accrue to long course, and especially IM.
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