Triathlon Cycling Tips: Pacing Strategy
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- čas přidán 5. 07. 2017
- Triathletes can easily blow their legs up on the bike and have a disaster run, these triathlon cycling tips will help you nail your triathlon bike strategy with regards to pacing the bike portion of a sprint triathlon all the way up to full ironman triathlons. Triathlon Taren explains how to pace a triathlon bike using ftp (functional threshold power) and rpe (rate of perceived exertion).
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It's raining hard here. Has been all day. I can't seem to get outside. I'm going to have to double up tomorrow. As it isn't serious Triathlon training and just getting in shape to start training it's okay. I'll walk 10km tomorrow instead of 5km today and tomorrow. From 322 start (312 june 5th) as of june 4th I'm down to 289.0.
I've said it a number of times, and I'll keep saying it, watching these videos is excellent motivation.
Hi Taren. Oh this is so helpful! Came right on time! Could you please also share the 'Swim Pacing Strategy'? Thanks.
Hi Taren,
Another great video with key insight on pacing strategies! Thank you!
SC
great info, Thanks!
Thank you! This is exactly what I needed in the front of my mind before Saturday's Muncie 70.3! (It's my first) I know my run is the strongest part of my race but the bike is the biggest variable. Thank you for saving me from killing it on the bike to preserve my run. Excellent advice!
I'm gong to Muncie to spectate. Good luck!
Asked and answered :) you the bestest. thanks bud
Here's what I struggle with... hilly courses where your power fluctuates so much. No matter if you are spinning in 32 tooth rear, you can't keep your power down to these levels. The hillier the course, the more time spent above these percentages. Hard to judge on these types of courses.
Thanks for all you do!
Nice advice!!
very useful. awesome
I am actually currently on my way home from my bike fitting. I can't believe the difference getting the bike set up correctly makes. I feel like you can transfer of power from my legs into the rear tire so much better with just a few tweaks and adjustments. But see how I do tomorrow on my long ride day.
Give it at least three weeks, your body will take that long to adjust to the new position.
Thanks for an awesome video, only comment I have is a safety one (not sure if this is the first time) but no helmet on your ride to sort out your drone? Bad Taren
Hi Taren, can you do a video about overloading vs overtraining and how to bounce back? I stupidly did an extra track and an extra strength workout last week (on top of a pretty high volume week) and I am paying the price with fatigue, lost motivation and hamstring trouble this week. I'm a little worried I'll continue feeling this sluggish, so if you have any advice that'd be great!
one sided powermeters, namely stages, is only around 500$
Hello Taren, Here is a comment from Holland, i'm watching your video's as i'm preparing for my first sprint Cross triathlon!! Hopefully it Will o as planned, and i will not finish last. (Thats my goal). I Will make a video about is anders Will let you know if your tips where helpfull for me. Gr. Marijn
Nice explanations, Taren! Just a stupid question: What is 70% of an RPE of 9 (out of 10)? You explained that effort is not linear with speed, so it is around 6? Take care, Peter
What's the longest ride you have ever done?
Hi Taren, question with respect to FTP tests.. is that a number that should change over the course of a training cycle (say 6 months)? In other words.. lets say I do an FTP test at the beginning of the season and it's 180. Then, 3 months later I do another FTP test and it's 195.
If that's the case, do I change my "75%-80%" numbers as well?
The reason I ask is because it seems like if I stay at FTP 185 from the beginning of the season, I am never improving due to the ebs and flows of training each year.
Hope that makes sense. Thank you!
Hi Taren. I'm in the market for a new bike. Given I have a road bike I was thinking of getting a TT bike. Any advice? Also, just wondered why your TT and road bike were both Cervelo? Any thoughts gratefully received. Thanks. Jim
Jim Dawson The Triathlon bike is an interesting story....! +triathlontaren
OK, now I'm intrigued!! :0)
At Sprintdistance im going always between 105-95% and it always worked out.🤔
Out of the 3 my bike is the strongest 270ftp .
Is this good? I’m expecting to crawl the back half of the run 🙇🏽♂️
Hi Taren, I have a cadence sensor and a speed sensor that are linked to my Garmin 735xt. Is it worth having a bike computer as well if so which one is worth having?
Thanks Steve
Hey Steve, could you ask this question over at triathlontaren.com/trainiask?
get well soon, tribot
High waaayyyy to the DANGER ZONE!
The problem I have is running off the bike no matter how slow I bike my heart rate immediately hits 170-180 range even running at a slow 10.30-11 minute pace until I walk heart rate returns to 115 then as soon as start running straight back up. I've done loads of brick runs any ideas?
MARK SMITH Do you only have this issue after biking? Not when you are running by itself? I'm currently doing heart rate training.... Was shocked that I'd been training at a zone 3 for so long wasting so much time 😢! I'm at such a slow pace... Especially in the heat, 13 min... But I'm getting faster than when I started! I wish I'd read Don Fink's book Iron Fit a long time ago... It's where I learned about it. Then I sat TT has a blog about it! Hope that helps??
Get stronger
And the same pacing strategy needs to go into the swim as well. You can´t win a race at the swim, but you can surely lose it there...
RIP DRONE! He will be missed!
So on your pacing chart, you were saying 85% was a higher threshold. Is that 85% of FTP, or 85% of that 20 minute effort?
And where would heart rate fall into this? My max HR is 198, when I got off the bike from my bike I was at 180 and then sucked on the run, was at a real slow pace but still like 185 bpm
85% of FTP. HR would be a topic for another video, totally different way to figure that out. Coach Pat prescribes an HR and a separate (by a couple weeks) FTP test at the start of a training block.
Welp. That would explain a lot about why I blew up on my run. I was at over 85%, and if you take normalized power, over 90%. Oops
Oh yeah man, that's way too high. Your Q's were actually the impetus to this vid, keep the Q's coming
For those of us in the US, could you include imperial with metric units of length? Thanks.