Triathlon Training Explained | Bike Pacing For Triathlon And Time Trialling
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- Опубликовано: 28 июл 2024
- In association with TrainingPeaks - gtn.io/TrainingPeaks
On this week's Triathlon Training Explained show we’re going to be looking at bike pacing within a triathlon. Evenly, well-paced, bike legs are thought to have the best results - but how accurate is this?
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On this episode of Triathlon Training Explained, we’re looking at bike pacing for triathlon. Particularly, looking at non-drafting triathlon and time-trialling. In these disciplines, an evenly and well-paced bike leg is thought to have the best results. On race day, that’s easier said than done, even with the best intentions!
As triathletes we train hard, and then we rest up for race day so understandably, we have a lot of fire power on race day. This can lead to over-biking, starting out too hard and putting in unnecessary surges. But how much does this really cost us, if at all, compared to a evenly paced bike leg? We also look at what is actually happening to our body physiologically? And, how can we prevent it and plan our pacing?
In this video we:
- Investigate these pace changes over a 6km time trial
- Talk to a physiologist about how our efforts affect our body
- And discuss how to plan a bike leg with and expert in bike pacing
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For more information on this topic, check out the following links from training peaks:
- Improved Goal Setting Using Best Bike Split - gtn.io/TPBestBikeSplitGS
- The Team Agar Kona Project - gtn.io/TPTeamAgar
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/a1
Watch more on GTN...
📹 How To Ride A Hilly Triathlon | Climbing Tips For Triathletes - gtn.io/RideHillyTriathlon
📹 Triathlon Training Explained | How To Split Your Training Week - gtn.io/TTESplit
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Photos: © Triathlon / Getty Images
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Have you ever blown up on the bike due to bad pacing? Let us know in the comments below 👇
This must be the reason why they call me Surgezilla McWalksalot.
😂
Very useful video! I'm regularly guilty of power surges in triathlons often triggered by attempts to catch the athlete ahead of me due to the bike being my strongest discipline. Time for a rethink... 👍
Cheers Ross, glad you enjoyed the video!
Ryan Cooper! It's the guy from Need for Speed ProStreet!
Cool video guys. Nice to see some studies done with different athletes. It takes real discipline to keep power smooth through the whole ride.
Thanks Alpher Better
Good stuff !
Survive the swim, overbike, walk the run is a reality for far too many...
Bretzky hey that's my strategy 😁
Before I got a power meter I used to time trial the bike. Not anymore.
Can be a common problem Bretzky! Hopefully, Mark and Heather have given you an insight into better pacing on the bike 👍
I seem to smash the swim and bike and then don't want to run. Then again I don't want to run anyway. My mind does tell me I have worked hard to get to T2 and therefore my mind pushes me to the finish
every first time triathlon cheers~
Good info, I've recently just raced half ironman and no idea how to pace the bike certainly look more into it
Awesome Paul, glad you found the video useful!
Does anyone have played ---> Lower to Higher?
I wish there is such a nice bike track near my region...
I'm surprised that you didn't mention the times taken using the different ride strategies?
That's odd, because the time taken (faster or slower) is also of paramount importance...
Thanks for the videos, how do you find places like that to ride?
How did they make the weather at Odd Down nice??
good stuff!
Thanks!
i have no problem with the swim and the run but when it comes to cycling, my energy empty's up and i feel so weak after
This would have been useful two days ago before my TT!! ;)
Hopefully, you can use it next time!
Can someone link me the TLDR time?
That kask looks really good, on both of you... which one is this?
Hey Tobias, they are Kask Infinito 👍
Wait, so which run was faster? Isn't the total time one of the measures of performance?
Osprey Brown the second runs were faster, but at a much greater cost physically. So yes, you might be lucky and hang in until the end of the bike to post a good split, but you will likely suffer on the run
Mark Threlfall but if you went faster for the same total energy expenditure compare to the evenly paced run doesn't that mean the uneven ride was more efficient? Doesn't suggest that if you want to go faster overall including the run, that you should stick with the more efficient uneven pacing strategy but dial back the total average power? Heather could have pace 190 average watts, gone been just as fast, she would have burned fewer calories and would have more energy for the run?
Well I think we clearly showed, along with the scientific data and knowledge from the physiologist, that the uneven ride was inefficient. Even if you dial the power back, the most you'll do is come in with the same time as an even ride, but for more effort. Ie. You're not going to complete the triathlon as well as an evenly paced ride. This is obviously geared towards non-drafting triathlon, as mentioned earlier in the video
Acceleration as a fluctuation in speed is just very inefficient. Pretty much the same with cars using more fuel in stop-start traffic. So up a hill you have two things to optimize: either maintaining speed or power output. Depending on the distance that can have a different optimum answer, I think
yes, and it really depends on the other side of the hill, is it followed by a crazy, technical descent or do you still have to keep your watts up
yes, and it really depends on the other side of the hill, is it followed by a crazy, technical descent or do you still have to keep your watts up
Goodie..
Cheers!
why so many videos about biking? it'd been a week seen you post run/swim videos... i think you should balance it out..
Hi Shiho 1785, stay tuned for plenty more run and swim videos!
Very nice video and tools but... I think this sport will become like F1 where there is no joy anymore to watch... I think this sport is about passion and soul.. if you are going to use a tool to tell you what to do in every meter of the race where is the fun?? It supposed that you know how to pace yourself from training ... Those tools are ok maybe for pros that they make their living from the sport but again it gets boring to know...
It depends if seconds matter to you.
thats why i wrote "Those tools are ok for pros that they make their living from the sport" but again my personal opinion is that the 5k bike does not make the athlete..