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Have an ftp of 280 and best 5 k 18:30. For a 5k-20k-5k Duathalon, how should I pace? It's coming up in a few weeks.
Comments
Master of the Absurd - King of all Polls
Kansas Native
Tweets Me
Like the triathlon swim - many people will fly out of the starting gate at a pace they will never hold. I even got caught up in it at the first one for a bit, but caught myself before 1/2 mile and slowed it down. Almost all of them came back by the end of run 1 with the final few all coming back on the bike.
My advice - just take the first run out slower than it feels like you should be going. Most people, outside of very experienced duathletes, are going to have substantially slower second runs.
"As hard as you can" or "Balls out" is not a pacing strategy for any race outside of maybe a 40 yard dash.
My pacing theory would put your ride at around 265 watts average with a ceiling at 294. Slightly more conservative than @KHilgendorf & @Aaron Webstey's recommendations, however they both have much more extensive racing experience along with results to support their opinions. I would just error towards conservative on legs 1 & 2 - especially if you are new to multisport and running off a hard bike. You'll likely make it up on run 2.
No matter what, in my limited duathlon experience, that second run is going to be the worst thing you have ever done.
Run 1: 8/10
Bike: 9/10
Run 2: 10/10
Don't let metrics or numbers hold you back in such a short event. If you blow up, you blow up. But if you don't go for it, you will never break through. Have some fun and let it rip.
Toro Performance
1.) what to wear?
2.) what to consume in terms of calories and when (I assume on the bike in the form of liquid)?
3.) I have 2 weeks to prepare. My cycling is quite a bit stronger at present. I will certainly do a few rides into runs but any tips on how to make the most of this short time period? Not worried about tapering or anything obviously.
1. Wear socks and your triathlon kit. You may need your race number/belt on for the first run, but you may not need it until your second run.
2. My duathlon breakfast: I eat what I eat every other training morning : 3 pieces of GF toast, half banana, jelly and some protein powder sprinkled on top. I have a gel few min before the gun goes off. On the bike I have 1 bottle of sports drink (250cal) and a gel. I usually don't have the gel, but its taped to my bottle. On second run I might grab some water to throw on myself but thats it.
3. Do a couple high intensity workouts like 15 x 3 min @ race intensity on the bike between now and the race and stay sharp race week by reducing volume but keeping intensity up during a few sessions.
Dont overthink it. I think you know your RPE more than you think
Toro Performance
Toro Performance
Now that I've spontaneously registered for a multisport event, it was quite the struggle to get through a pretty routine bike workout on the trainer this morning.
Could be a demoralizing introduction into the world of multisport.
I'd better go buy some expensive gear that I don't need.
unofficial non-general counsel for TRS Racing and other TRS-related entities