Run Time???
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UFTriGator posted 31 weeks ago.
It's going to depend a lot on your training. You'll see top ITU guys only lose maybe 30sec off their open 10k time. You're probably looking more at 2 minutes. Maybe 3 because you're not used to it.
The more bike/run workouts you do (especially at high intensity), the quicker you'll be able to settle in to a good running pace.
______________________________________________
-Matt
Not fast enough.
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TryScott posted 31 weeks ago.
Last year I did one Olympic and one open 10k. Olympic time was 51min, and the 10k was 47min. The triathlon was on a lot of loose sand, and the road race was just on... well, roads. TriGator's estimate of 2-3 min slower sounds spot on to me.
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xc800runner posted 31 weeks ago.
This all depends on how hard you push the swim and bike too. My first tri was a sprint, with no bike training and only minimal swimming, and I ran the 5k all of 3 seconds slower than my top road race that summer. I thought I was going pretty hard in the first 2 disciplines, but my legs just felt superb after about 200m. Know this about the run, when you hop off the bike, treat the first 1/8 mile in the same fashion as you would a XC race. Take it out hard but relaxed, making sure your turnover is quick. With your running ability, you should fall into a smooth running form within a couple minutes, regardless of how hard you pushed the bike.
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macker posted 31 weeks ago.
Agree with the others - unless you try to kill it on the bike, you will just a few minutes slower. The more tris you do and the more bricks you do, you'll have a better sense for how hard you can push the bike and still run within a few minute window of your open 10k (5k etc). Good luck.
Macker
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Jay posted 31 weeks ago.
all good advice, i am doing my first sprint in a month and wil keep all this in mind myself.
and welcome to the site, i have read and learned a lot so far.
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tbt_22 posted 31 weeks ago.
Set up your bike trainer next to the track and practice going from 15min of cycling to a race pace mile. Just do it over and over and over......... Eventually running off the bike will seem like second nature.
hi, im 15 and just ran across this website and forum and yall have givin me some great advice and tips, thanks.
But anyway, I am doing my first tri this weekend, its and olympic distance, and I was wandering how much time I should expect to loose on the run from my normal times. I run XC and 10k pr is 34:32, I have been doing a bunch of seperate biking and running workouts but have only put in one mixed workout of only about an hour or so. It felt "different" for the first mile but seemed to get better as I kept going. My endurance is pretty good but I was just wandering what run time I should expect after a while on the bike?
Thanks in advance