Triathlon Coaching: Exertion on the Bike Into the Run?

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I’ve been battling one space in my triathlon coaching. How a lot do I push within the bike portion of the race to go away sufficient vitality in my legs for the run? I’ve heard the illustration on condition that your physique is sort of a e book of matches. You solely have so many matches in your legs and physique for your complete race. Should you dissipate too many matches early on then you’ll find yourself with nothing left on the finish. This appears an applicable illustration to think about when attempting to determine the precise system for ending sturdy.

I believe the problem of how laborious to push within the bike to go away vitality for the run is dependent upon the size of the race. In abstract, if you’re racing a dash triathlon you possibly can push tougher within the bike then if you’re racing an Ironman distance race. Your physique can clearly reply higher in a shorter race so you possibly can push tougher within the bike portion.

I discovered myself very annoyed with this situation at my first half-ironman distance race earlier this 12 months. I did nicely for the overwhelming majority of the bike portion of the race, feeling that I had not exerted myself an excessive amount of and that I had one thing left for the run. Towards the tip of the bike portion, nevertheless, I missed a water handoff with about 15 miles to go of the 56 miles. I felt like I used to be in ok form with a few of my Accelerade combined water nonetheless with me. I believed I might make it to the tip. The day was sizzling and I discovered myself attempting to keep up a sure pace whereas rising my exertion degree on the bike. I bought to the tip of the bike portion and was getting ready to transition to the run with nothing left within the tank. I began cramping in my proper leg and had no actual energy to run nicely.

So, I returned to coaching for my subsequent race which was an Worldwide distance race of 1.5K swim, 45 Okay bike, and 10 Okay run. I pushed on the bike barely however tried to remain inside my very own race. I ended the 45 Okay (nearly 28 miles) bike journey with some good bounce in my step. I discovered that I accomplished the run in good time (8:30 per mile) however nonetheless lacked among the energy within the run that I desired. I additionally felt like my pace on the bike (18.4 mph) was far beneath what I had educated at. I as soon as once more felt like I had left one thing to be desired as I used to be slower within the bike.

All this start stated, I’m attempting to dial within the particular system that it takes to know the exertion degree technique on the bike to race correctly within the run. I believe I’ve found out that I must push at a great tempo within the bike however not overly laborious, after which run with extra energy.

A few exercises to assist with this will likely be to carry out extra brick exercises the place I can transition from the bike to the run. I additionally assume I would like a few race rehearsals to actually decide the precise exertion degree. I additionally want to trace my coronary heart charge higher to understand how laborious to push on the bike to keep up a great tempo within the run. Remark beneath to inform me how else do you observe exertion degree? I additionally want to push tougher in my exercises on the bike to actually see what I can do on the bike. I do not assume I’ve come near my full potential in my bike pace or in my legs.

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