This is my first year of doing these (I was open water swimming and road
running the year before). I have read and listened to several tips from
articles and friends respectively.
> 1. What ratio should I use for bike / run? In other words, how much
> time for each?
Depends on what type of event you train for. Currently I am in sprint mode
(1/2m swim, 10-20m bike, 3.1m run). I have found doing mini-sprint bricks to
be very effective - you know like doing sets. Here is an example of my
Saturday's workout :
Warmup set (easy pace) : 3.4m bike/1.0m run
2 sets hard : 3.4m bike/1.0 m run (2 minute rest between)
Warmdown set (moderate) : 10m bike/5K run
A friend training for the Clermont Ironman does 80m bike/15m runs every
Saturday. I feel that sets help build up you race pace. I mean, when you run
track and your event is an 800 meters, do you just go and run a single
800meter run. Runners, who train for 5Ks always do road training and I have
found while building endurance it does not effectively build speed. Track
workouts have helped me go from 8min miles to 6:15 after the bike!
> 2. How long should the transition be? From a training perspective is
> there much difference between a 2 min. transition versus a 10 min.
You are not in a hurry while doing these, but 10min is like resting. I
usually try to get my transition in under minute if possible.
> 3. What pace should I use? My initial thought was that this is an
> endurance workout and should be done at an aerobic pace. Any other
Your sets should be to your liking, but it is good, if using sets, doing
descending. You know x minutes on the first set, x-2 minutes on the next and
so on. We do this in running and swimming. Of course I am still in the
slightly above average category and this is just my first year.
> I'm a stronger runner than biker, so maybe I need to focus more on
I was to, until my first race - a duathlon - my bike speed was around 21+ on
the short 3.3 mile course. In my next race, a longer flatter course, I up
that to 22+ with a headwind running one direction. When I was younger I
cycled a lot - so getting up to speed on the bike came pretty quick to me. My
run continues to get faster, even though I am 34. I hope that by summer's
end, I will be around six minute miles for the 5 and 10K courses (that is
6:00 after the bike, hope to sub that for regular road races). Most of my
training is in swimming, but it is the weakest of the three, since I never
really swam until a year and a half ago.
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