General Discussion Triathlon Talk » Normal disparity between run pace vs brick pace? Rss Feed  
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2012-05-18 8:18 AM


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Subject: Normal disparity between run pace vs brick pace?
I am training for my first sprint tri. I was wondering, is it "normal" for a brick run to be slower than just running alone? If so, what is a normal disparity? When I just run 5K I typically do a 9 min/mile pace, after 45 mins biking it's more like 9:30 min/mile.


2012-05-18 8:24 AM
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Subject: RE: Normal disparity between run pace vs brick pace?

Unless you normally do 45 minutes of fairly hard aerobic exercise before running your 9:00 minute / mile 5K's, then I'd say it's not a problem.

Just like anything, it will take time to train running directly off the bike. I remember the first brick I did. Man..what an eye opener!

2012-05-18 8:33 AM
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Subject: RE: Normal disparity between run pace vs brick pace?

That sounds pretty normal to me. In races, I tend to be about 20-30s/mile slower on the run in sprints vs stand-alone 5Ks.

2012-05-18 8:43 AM
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Subject: RE: Normal disparity between run pace vs brick pace?
my open 5k vs my sprint tri 5k is about 15s/mile slower
2012-05-18 8:45 AM
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Subject: RE: Normal disparity between run pace vs brick pace?

30" off sounds within the range of normal.  You might improve upon that with time, but nothing to be worried about.

2012-05-18 9:05 AM
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Subject: RE: Normal disparity between run pace vs brick pace?
For the run portion of a tri I always target my 'open' race speed for one distance farther. By this, I mean that my run pace in a sprint tri should correspond to my open run pace in a 10k or my Olympic run pace should be about my open half marathon pace. In terms of brick runs, I try to run them as close to the pace that I hope to run in my next race.


2012-05-18 9:14 AM
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Subject: RE: Normal disparity between run pace vs brick pace?

Sounds like a typical experience for a first time brick.  It gets better the more you do.  My first was about 30 secs/mile slower as well not too mention the unusual feeling of your legs being there but you don't "feel" them.

Did one the other day though and after 50 minutes on the bike hit a run and felt great and actually finished about 15 secs/mile faster than my typical run training pace.  I likened it to the feeling you get when you get off a treadmill and end up walking around faster.  It was weird but a good kind of weird.

2012-05-18 10:38 AM
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Subject: RE: Normal disparity between run pace vs brick pace?
dsand97 - 2012-05-18 10:14 AM

Sounds like a typical experience for a first time brick.  It gets better the more you do.  My first was about 30 secs/mile slower as well not too mention the unusual feeling of your legs being there but you don't "feel" them.

It is my third brick, but the first one I only did a 2 mile run, and the second one I did 400m intervals as my run. It is my first brick doing a full 5K after the bike though

2012-05-18 10:44 AM
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Subject: RE: Normal disparity between run pace vs brick pace?
I actually start my run faster on my brick workouts, because I feel like I'm going slow and I push it harder.  However, over about 1/2 a mile I settle into a normal pace and generally race about 30-45 sec/mile slower than my race pace for pure running races.
2012-05-18 2:45 PM
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Subject: RE: Normal disparity between run pace vs brick pace?
Sounds right in the ballpark to me, mine are between 15 to 30 seconds, depends on the bike course for me, a 12 to 15 mile bike usually drops me around 15 seconds where as a 20+ mile bike will kick me down into the 25 to 30 sec range.

Edited by RRH_88 2012-05-18 2:47 PM
2012-05-18 4:09 PM
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Subject: RE: Normal disparity between run pace vs brick pace?

I usually do my brick runs at race pace.

For example, If I'm training for a HIM, I might do a 60 mile bike, and 4 mile run.  The 4 mile run will be done at HIM run race pace...which is faster than I do my normal training runs.

I usually don't do bricks specifically for shorter races like sprints.



2012-05-18 4:21 PM
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Subject: RE: Normal disparity between run pace vs brick pace?
I actually run faster off the bike. Especially the first few miles.
2012-05-18 10:46 PM
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Subject: RE: Normal disparity between run pace vs brick pace?
4-7% slower is typical. However for a short race like a sprint I'd spend more brick time just doing transition runs, 10-15 min only, to condition you body to transitioning to upright posture and use of posterior muscle chain for the run.

I'd make the rest of your run training stand alone runs especially if you want to do track work. Much higher quality runs can result.
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