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Andy_S




Joined: 05 Jan 2004
Posts: 0

PostPosted: Thu Dec 04, 2003 3:00 pm    Post subject: Reply with quote

I've never done a 10k so can't even say my time is embarrassing. Most Iíve done is 8.5 which Iíve only done twice, Monday and Wednesday this week. Best time of the two is 49mins 22secs for the Wednesday run. Best 6.5k run is 33 mins, that was the previous Monday. At least itís getting better as I go along. Other than the 33min run, I'm not exactly pushing myself, just building up.

I continue to be amazed by my Tuesday swim/bike brick session. My regular Sunday cycle gets the old ticker up to about 155/160 and it stays there, quite happy for the 2.5 hour ride. On Tuesday it doesnít go over 150 and is sits in the lower 140ís. Same amount of perceived effort, similar average speed, similar course, just a lower HR. Whatís going on! Havenít done a bike/run yet, too crap at running. Maybe next week.
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slowpoke rodriguez




Joined: 11 Jun 2003
Posts: 1838
Location: Wales

PostPosted: Thu Dec 04, 2003 3:12 pm    Post subject: Reply with quote

regarding the swim/bike I just remembered the following which our club swim coach sent us - these are not my words, but make quite interesting reading:

"I have just been reading a study which tested the performance of well
trained triathletes in the cycle leg. Cycling performance was tested by
a 20 min cycle after:

1. - A 400m swim at max speed 100 %

2.- A 400m swim at 90% of max speed

3.- A cycling warm up on a stationary bike.

The best cycling performance was after the cycling warm up. They found
no difference in the 20 min cycle test in terms of Power Output & VO2
between the swim at 100% or the swim at 90%. Blood Lactic levels were
twice as high after the 100 % swim (7.0 compared to 3.0 millimoles).

What this means is that holding back in the swim leg may not give you
more energy in the cycle and run. This would vary depending on the
distance swum, how efficient your stroke is and your level of swim
fitness.

They also found that the Transitions accounted for 12.2 % of the total
time in a triathlon."
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Daz




Joined: 15 May 2003
Posts: 11699
Location: Hampton, London

PostPosted: Thu Dec 04, 2003 3:32 pm    Post subject: Reply with quote

I guess the lactate build up is going to be concentrated in the arms and shoulders, which you hardly use on the bike (esp if flat). I also think transitions are great for getting a quick breather (I try to convince myself that I've just come out of shower and havn't swum at all Smile )

12.2% though, even in a sprint that's a bit crap!
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Sue




Joined: 15 May 2003
Posts: 6269
Location: North Wales

PostPosted: Thu Dec 04, 2003 3:45 pm    Post subject: Reply with quote

[/quote]They also found that the Transitions accounted for 12.2 % of the total time in a triathlon."
Quote:


--sorry guys this must be me, with my putting on socks, top, pants, combing hair, nattering to someone who is racking, etc Embarassed

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Sue




Joined: 15 May 2003
Posts: 6269
Location: North Wales

PostPosted: Thu Dec 04, 2003 3:56 pm    Post subject: Reply with quote

mmmm, seem to have got that back to front --no hope really Embarassed
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Daz




Joined: 15 May 2003
Posts: 11699
Location: Hampton, London

PostPosted: Thu Dec 04, 2003 3:57 pm    Post subject: Reply with quote

But Sue, you'd be nattering, etc for 13mins in a 1:45 (finsihing time) tri.
oh yeh i see what you mean Wink Laughing
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Sue




Joined: 15 May 2003
Posts: 6269
Location: North Wales

PostPosted: Thu Dec 04, 2003 4:04 pm    Post subject: Reply with quote

Means I'd be nattering for longer than 13mins with my finishing time then Laughing
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