10K Road Race Run Time vs. 10K Run in Tri Time

10K Road Race Run Time vs. 10K Run in Tri Time

Post by John Krue » Thu, 14 Dec 1995 04:00:00


Quote:

>I'm curious about how other people compare in their 10K Road Racing (run)
>PR vs. 10K run in an Olympic distance triathlon.  I always seem to be
>about 4 and a half minutes off my best 10K road racing time (39:30 vs.
>44:00) when gutting it out at the end of a triathlon.
>Any suggestions on how to close this gap? or is this a normal?

Besides what you already wrote about spinning before you come in,
I would say ride your bike more.  It may sound strange at first but
the idea is that as you become a more proficient cyclist you will
be less tired when you get off the bike.  It worked well for me. I
started riding with some friends on the weekend and each ride we
would do no less than 60 miles (with some major hills).  My running
mileage stayed the same.  My differential is now about 1:30.  However,
I'm now finding the differential getting longer because I feel
so much stronger on the bike that I start pushing the bike a lot
harder.  Oh well... for you it should work.

Another thing that may work is doing a long ride on Sat. followed by
your long run on Sun.  A friend of mine decided to try this with me
(I've always done it this way) and he found that it really helped his
running off the bike.  It was like a extended Brick workout.  You
may find that you can "hang on" on the run a little longer.

Good luck,

John (oh yeah, I guess lunch is over now) K.

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by JWalth15 » Thu, 14 Dec 1995 04:00:00

My 10K PR is 44:27 and my Tri-10K PR is about 46:00.  The 10K PR preceded
the tri and was in much colder weather (50deg vs 80deg F)
                                        Byron

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by TUCKERN » Thu, 14 Dec 1995 04:00:00

I'm curious about how other people compare in their 10K Road Racing (run)
PR vs. 10K run in an Olympic distance triathlon.  I always seem to be
about 4 and a half minutes off my best 10K road racing time (39:30 vs.
44:00) when gutting it out at the end of a triathlon.

Any suggestions on how to close this gap? or is this a normal?

 I've been advised to spin a little more on my smaller chain ring, but
that's about it.
Thanks for any tips.

Tucker


 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by Jim Frankl » Thu, 14 Dec 1995 04:00:00

: I'm curious about how other people compare in their 10K Road Racing (run)
: PR vs. 10K run in an Olympic distance triathlon.  I always seem to be
: about 4 and a half minutes off my best 10K road racing time (39:30 vs.
: 44:00) when gutting it out at the end of a triathlon.

: Any suggestions on how to close this gap? or is this a normal?

I have the same gap (38:30 v. 43:30).  I think we are both stuck at our
current speed because we are not *religious* about doing our speed work.
My suggestion is to do one set of longer repeat (currently I'm doing 6 x
6min with 2 min RI) and one set of shorter repeats (1600, 2x800, 4x400)
each week.

I also find just running with "pure"runners increases my confidence and
makes me faster.  But, hey, its December and who's doing speedwork?

Jim

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by Frederic Despr » Fri, 15 Dec 1995 04:00:00

My 10k PR is 34'33" and  my tri-10k PR is 39'. I think that using brick
workouts will help. By brick workouts,  I mean 10k bike/2k (fast) run
4 times for me. I did this one for Nice and it worked well, i.e. I started the
30k directly at my race pace without the "heavy legs" feeling. I'll try it
this year for OD.

--
F. Desprez

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by Francois Moda » Fri, 15 Dec 1995 04:00:00

putain fred tu charries!!!
tu passes de 34'33'' a 39'...??
il est temps que tu fasses des transitions msieu!!!
je vais te mailer mes entrainements de transitions
de la saison passee sur A et B sur du long ca ne sert
pas vraiment...

Francois

PS et arretes de perdre du temps a repondre aux newsgroups:)))

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by Myke Morg » Fri, 15 Dec 1995 04:00:00

Ok, I'm beginning to think I'm a true oddball. My tri 10k pr is ~37:30.
My 10k road race pr is 38:20, out of an admittedly small sample size of
1 (but I have been faster than that many times in a tri). HELP! I think
my problem is that in both cases I am running as fast as I possibly can
(ie and thus need speedwork). I would really like to improve my run time
at the end of a tri. This spring I am going to attempt speedwork for the
first time. Should be an adventure.

myke

--
Tellmesomethingidontknowtellmesomethingicanusepushthebuttonconnectthegoddamndots

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by Francois Moda » Fri, 15 Dec 1995 04:00:00

my best 10K is 33'17'' and in a tri 34'12'' BUT it is quite
tough to compare since except on track there are 10k's and
10+ or - epsilon k's....

francois

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by Rory Stua » Sat, 16 Dec 1995 04:00:00


Quote:

> Ok, I'm beginning to think I'm a true oddball. My tri 10k pr is ~37:30.
> My 10k road race pr is 38:20, out of an admittedly small sample size of
> 1 (but I have been faster than that many times in a tri). HELP! I think
> my problem is that in both cases I am running as fast as I possibly can
> (ie and thus need speedwork). I would really like to improve my run time
> at the end of a tri. This spring I am going to attempt speedwork for the
> first time. Should be an adventure.

Myke,
If you consistently ran faster times in tri 10ks than in road race 10ks,
it *would* seem a bit odd to me :-). However, with your having only run
one road 10k, it makes more sense -- perhaps you need to improve your
pacing, warm up better, etc.. to run a faster road 10k.  Many folks go
out too fast in road race 10ks and run slower overall times as a consequence
(if you run steady pace, you pass a whole bunch of folks between 1 and 2.5
miles); I don't see this as much in tris, since some of the adrenaline
has worn off during the first 2 events.

Of course, the desire you expressed is to improve your run time at the end
of a tri, not in a road race. I would think speedwork would still help you. It
seems to me that, if you've already run ~37:30 in a tri without speedwork,
you may have some pretty good natural running ability(!). For what it's
worth, I've run 5k in high 15's, 10k in high 33's, and don't think I've run
as fast as you have in a tri 10k (can't remember my 10k splits at the moment,
and have done very few olympic distance races so far). For someone like me,
improvements in tri 10k  *should* come by becoming a stronger cyclist,
practicing bricks, etc... (we shall see!) but,  in your case, I would imagine
that speedwork might help a lot, leading to a pace perhaps 20 or 30 seconds
per mile faster than you're running w/out speedwork.

Good luck, let us know how you do!
-Rory Stuart

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by wayne.stoc.. » Sat, 16 Dec 1995 04:00:00

Quote:

>  I'm curious about how other people compare in their 10K Road Racing (run)
>  PR vs. 10K run in an Olympic distance triathlon.  I always seem to be
>  about 4 and a half minutes off my best 10K road racing time (39:30 vs.
>  44:00) when gutting it out at the end of a triathlon.

>  Any suggestions on how to close this gap? or is this a normal?

>   I've been advised to spin a little more on my smaller chain ring, but
>  that's about it.
>  Thanks for any tips.

>  Tucker


 Hay Tucker,

        There was a time a couple of years ago when my tri 10K was 37:45 vs. my PR of 35:30, The key
was speed work bricks. I am not so into the speed work the last two seasons and like you my tri 10k has slid to 39:30,
humm, we all hang with that 4:00 gap. I can look back at my training at the time and say it was bike and run
intervals, IE 400m run/ 2min bike on the Turbo. Bring your trainer to the track, you may get some weird looks
but it gets the job done.

Wayne

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by -Jensen,T. » Sat, 16 Dec 1995 04:00:00

Most of the elite triathletes I know can run a 10K at the end of a triathlon
within 1 minute of their open 10K time.  How close you can come to your
open time depends on how your swimming and cycling fitness is.  If you
overextend yourself before you even get to the run, you will probably not
get very close to this 1-minute gap.

Personally, I'm usually within 1-2 minutes of my open 10K PR.

Todd Jensen                                   o
AT&T Bell Labs              ___^o_    __o    <|\
Naperville, IL                      _ \<_    _\

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by BPSulliv » Sun, 17 Dec 1995 04:00:00

Wayne wrote
<snip>
:I can look back at my training at the time and say it was bike and run
:intervals, IE 400m run/ 2min bike on the Turbo. Bring your trainer to the
:track, you may get some weird looks
:but it gets the job done.

Sounds like a wild idea. Anyone else ever try this? I don't have a
trainer, but the thought of running half a dozen quarters with 2 minute
bike sprints sounds like puke city - what fun! But does it work?

Brian Sullivan

 
 
 

10K Road Race Run Time vs. 10K Run in Tri Time

Post by John & Karen Warre » Sun, 17 Dec 1995 04:00:00

Quote:

>I'm curious about how other people compare in their 10K Road Racing (run)
>PR vs. 10K run in an Olympic distance triathlon.  I always seem to be
>about 4 and a half minutes off my best 10K road racing time (39:30 vs.
>44:00) when gutting it out at the end of a triathlon.
>Any suggestions on how to close this gap? or is this a normal?

Here's a spanner to throw in the works. My best 10K times have been two of
40min flat both at the end of a tri! Best road race time is 40:30. My
recipe is to do a 5-10min fast run *immediately* on getting off the bike
at the end of most bike training sessions. After a year of this I find I
now make a lot of time on people in the first 2K of the run while they are
getting their legs into gear!

Karen Warren
New Zealand