For probably the 15th time I rewatched the NBC Sports broadcast of Kona. I was listening to a few of the pros that said “biking is my best disciple, so if I have a chance I need to go all out on the bike.” Keep in mind, I’m far from a pro…just a middle of the packer. But I’m pretty fast, relatively speaking, on the bike…way faster than my run. Should I apply this logic to my triathlons. I know I’m fast on the bike…why not just go as fast as I can and make the most out of my strength? The flipside is I won’t have enough in the tank on the run. I’m talking about the 70.3 distance.
This isn’t a decision by chance, it is by plan. You need to experiment and see what is optimal - both for yourself, and versus competition. If I bike 5 minutes faster and it adds 3 minutes to my run, it might be worth it. If I bike 5 min faster and it adds 10 to me run it might not. Either way, if a 5 minute lead dampens to spirit of the competition making them go 5 minutes slower, then it is better either way. You figure this out and then race by plan, not by chance.
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That sounds like a recipe for a disaster. I would suggest improving the run so that you can then really take advantage of your bike. Taking advantage of your bike without the run, likely will do little for you except to cause massive blowup on the run.
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For probably the 15th time I rewatched the NBC Sports broadcast of Kona. I was listening to a few of the pros that said “biking is my best disciple, so if I have a chance I need to go all out on the bike.” Keep in mind, I’m far from a pro…just a middle of the packer. But I’m pretty fast, relatively speaking, on the bike…way faster than my run. Should I apply this logic to my triathlons. I know I’m fast on the bike…why not just go as fast as I can and make the most out of my strength? The flipside is I won’t have enough in the tank on the run. I’m talking about the 70.3 distance.
Seems you just answered your own question.
In all seriousness, as someone whose strength is also the bike, I would recommend looking at it from a different angle. You can save energy and still place well on the bike leg if you ride conservatively.
When I did a 70.3, I was top third out of the water, 16th on the bike and 13th on the run. Net result - I was 13th in my AG. So my run, which has been my Achilles heel (both literally and figuratively) ended up being my “strongest” leg.
Blowing up on the run is going to cost you WAY more time than what you can gain on the bike.
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From what I saw in my 70.3 last year, I paced it fairly well and caught one guy that flew past me on the bike at mile 5. An nearly caught another guy that lead the race for the first few miles on the bike (former collegiate swimmer). I’d say that in both cases going 5 minutes faster on the bike cost them 8-10 minutes on the run.
FWIM - I think if I had gone 1 minute slower on the bike it would have saved me 2 minutes on the run as well. I paced it too unevenly and went too hard into the wind after the turn around and too hard the first 5-6 miles as well passing slower waves from the Olympic Distance race that started 10 minutes ahead of us.
I’m on a similar boat.
I’m a fast swimmer and faster cyclist, but my runs suck. In my last two races, I’ve been first in swim, first on the bike, and fall way back on the run. Granted both races have earned me a 2nd AG finish. I’m willing to sacrifice my legs on the bike and just remain steady on the run. In my last race even if I did run at my best I still wouldn’t have caught the guy that finished 1st in my AG. I’m just glad that I separated myself enough from the pack in the first two legs.
I’m still working on running efficiency and have been doing a lot of running races to help. My PRs have improved drastically, but I’m still going to rely on the swim and bike. I’ve learned that triathlons are very much a runner’s sport.
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I’ve learned that triathlons are very much a runner’s sport.
… very true, but it’s a bitch having to work off a 2-3 minute deficit coming out of the water. Man I wish I could swim better. I’m good, but not a collegiate level swimmer. I will admit, that I wouldn’t trade my running ability to swim better. I’m not a “runner” but I’m above average compared to most triathletes.
I’m on a similar boat.
I’m a fast swimmer and faster cyclist, but my runs suck. In my last two races, I’ve been first in swim, first on the bike, and fall way back on the run. Granted both races have earned me a 2nd AG finish. I’m willing to sacrifice my legs on the bike and just remain steady on the run. In my last race even if I did run at my best I still wouldn’t have caught the guy that finished 1st in my AG. I’m just glad that I separated myself enough from the pack in the first two legs.
I’m still working on running efficiency and have been doing a lot of running races to help. My PRs have improved drastically, but I’m still going to rely on the swim and bike. I’ve learned that triathlons are very much a runner’s sport.
This is Slowtwitch, where everything’s about the bike. 
Float, Hammer, Jog
.
I came from road cycling. I was fastest on my bike portion. What I found was that through training, I didn’t get much faster on the bike portion. So I trained the run more. Net result, I do better overall. My bike didn’t suffer.
This isn’t a decision by chance, it is by plan. You need to experiment and see what is optimal - both for yourself, and versus competition. If I bike 5 minutes faster and it adds 3 minutes to my run, it might be worth it. If I bike 5 min faster and it adds 10 to me run it might not. Either way, if a 5 minute lead dampens to spirit of the competition making them go 5 minutes slower, then it is better either way. You figure this out and then race by plan, not by chance.
Great answer.
A perfect example of an überbiker in the pro ranks is Starky. He doesn’t win every race, but he certainly wins some of them with his swim/bike.
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This isn’t a decision by chance, it is by plan. You need to experiment and see what is optimal - both for yourself, and versus competition. If I bike 5 minutes faster and it adds 3 minutes to my run, it might be worth it. If I bike 5 min faster and it adds 10 to me run it might not. Either way, if a 5 minute lead dampens to spirit of the competition making them go 5 minutes slower, then it is better either way. You figure this out and then race by plan, not by chance.
Great answer.
Should I apply this logic to my triathlons. I know I’m fast on the bike…why not just go as fast as I can and make the most out of my strength? The flipside is I won’t have enough in the tank on the run. I’m talking about the 70.3 distance.
A perfect example of an überbiker in the pro ranks is Starky. He doesn’t win every race, but he certainly wins some of them with his swim/bike.
5 Likes
This isn’t a decision by chance, it is by plan. You need to experiment and see what is optimal - both for yourself, and versus competition. If I bike 5 minutes faster and it adds 3 minutes to my run, it might be worth it. If I bike 5 min faster and it adds 10 to me run it might not. Either way, if a 5 minute lead dampens to spirit of the competition making them go 5 minutes slower, then it is better either way. You figure this out and then race by plan, not by chance.
Great answer.
Should I apply this logic to my triathlons. I know I’m fast on the bike…why not just go as fast as I can and make the most out of my strength? The flipside is I won’t have enough in the tank on the run. I’m talking about the 70.3 distance.
A perfect example of an überbiker in the pro ranks is Starky. He doesn’t win every race, but he certainly wins some of them with his swim/bike…when there aren’t uber-runners in the field
Edited that for you…not a knock against Starky, but the reality is that when there are great runners in the field, his strategy simply doesn’t work as well.
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This isn’t a decision by chance, it is by plan. You need to experiment and see what is optimal - both for yourself, and versus competition. If I bike 5 minutes faster and it adds 3 minutes to my run, it might be worth it. If I bike 5 min faster and it adds 10 to me run it might not. Either way, if a 5 minute lead dampens to spirit of the competition making them go 5 minutes slower, then it is better either way. You figure this out and then race by plan, not by chance.
Great answer.
Should I apply this logic to my triathlons. I know I’m fast on the bike…why not just go as fast as I can and make the most out of my strength? The flipside is I won’t have enough in the tank on the run. I’m talking about the 70.3 distance.
A perfect example of an überbiker in the pro ranks is Starky. He doesn’t win every race, but he certainly wins some of them with his swim/bike…when there aren’t uber-runners in the field
Edited that for you…not a knock against Starky, but the reality is that when there are great runners in the field, his strategy simply doesn’t work as well.
Agreed. I asked a very high-level pro (and coach) why Starky doesn’t save some energy for the run and he gave me a very convincing answer: 1) He probably gets sponsorship bonuses for winning the bike split and 2) the physiology of his body isn’t going to allow for faster runs then he already has.
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I was just like you. Cycling background. Until I started running a lot more. Every day my legs feel good I go run for an hour. And one longer run on weekends of course.
Then a complete shocker at USAT Nationals last year. My run time was way up there compared to others. Much more so than the bike time.
This year I’ve got some IT band and other issues and can’t seem to dial in the run. Oh well.
I was actually able to do just this in 2013 but by accident, not as a plan. I raced AG Olympic Nationals 3 minutes faster than my prior olympic race by biking 6 minutes faster, but running 3 minutes slower.
Agreed. I asked a very high-level pro (and coach) why Starky doesn’t save some energy for the run and he gave me a very convincing answer: 1) He probably gets sponsorship bonuses for winning the bike split and 2) the physiology of his body isn’t going to allow for faster runs then he already has.
I think he’s just not that strong of a runner, doesn’t like running that much… and sometimes you have to play to your strengths (even says it in his interview).
Asking why Starky doesn’t bike slower so he can run faster is like asking why Kienle doesn’t swim faster so he’s in the lead group out of the water.
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Agreed. I asked a very high-level pro (and coach) why Starky doesn’t save some energy for the run and he gave me a very convincing answer: 1) He probably gets sponsorship bonuses for winning the bike split and 2) the physiology of his body isn’t going to allow for faster runs then he already has.
I think he’s just not that strong of a runner, doesn’t like running that much… and sometimes you have to play to your strengths (even says it in his interview).
It could be a combination of both, because I’ve also heard him say at 185 lb. he’s the biggest guy out there (with the leaders).
Asking why Starky doesn’t bike slower so he can run faster is like asking why Kienle doesn’t swim faster so he’s in the lead group out of the water.
The difference is that Kienle probably can’t swim faster without blowing up, whereas Starky could dial down his watts on the bike course if he chooses to do so. For all the reasons we’ve already mentioned I don’t think that will ever happen.
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Pros often have to flip the coin. Age-groupers should never do it.
Would second Diablo.
I wouldn’t compare yourself to pros. I wouldn’t look at their tactics as viable tactics for yourself.
Most pros who are “strong” cyclists are pretty damned good runners too! So when they say “go all out on the bike”… they mean that relatively.
My guess is you’ll do your best when you are able to go “strong” (whatever that means to you) at all three disciplines.
Certainly at 70.3 and above.