I'm worried about bonking on the run (a bike question)

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2004-07-14 4:48 PM

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Northern VA
Subject: I'm worried about bonking on the run (a bike question)
Wondering if anyone knows or has experience about how much additional energy is used in small increases of speed on the bike. For example, is averaging 16 mph, a speed I think I can accomplish without overexertion, gonna be better for me (worth the time lost) going into the run versus say going as hard as I can and maybe averaging 18-19 mph?

I'm not sure I'm asking this in a way that makes sense. Maybe its: "Is your running ability significantly altered by riding at a 16 mph pace vs going much harder at say a 18 mph pace".

This is a half Ironman distance. Bike at 16 mph will take 3:30 hours. At 18 mph 3:06. Saving 24 minutes, not an insignificant amount of time, but if it kills my run after a few miles, I think that time will quickly be eaten away due to walking.

Any help from someone who can read my mind or understand a poorly worded, although long-winded question would be greatly appreciated. Thank you.

2004-07-14 4:52 PM
in reply to: #37515

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Subject: RE: I'm worried about bonking on the run (a bike question)
Everyone is different, so MPH is a difficult way to measure.

HR and/or wattage are much better indicators.

More or less, you want to stay aerobic the whole time....

Brian has some excellent posts at www.personalbestnutrition.com on pacing, HR, etc

also try www.cruciblefitness.com for some HR related articles and how to find your thresholds.

hope this helps,

Keith
2004-07-14 5:07 PM
in reply to: #37515

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Fayetteville, NC
Subject: RE: I'm worried about bonking on the run (a bike question)
i go by cadence adn what my body is telling me. I try to turn teh biggest gear i can hold around 90 rpms for an extended time. I'd rather be spinning a low gear at that rate that cranking a monster and building up serious lactic acid and goin a whole mph faster!
2004-07-14 5:23 PM
in reply to: #37515

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Regular
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Subject: RE: I'm worried about bonking on the run (a bike question)
i agree with a-town. High Cadence is better, I stay in an easy gear as to not build up lactic acid - no need to waste my legs.
good luck with the 1/2.
2004-07-14 5:30 PM
in reply to: #37515

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Subject: RE: I'm worried about bonking on the run (a bike question)
What's the ideal cadence to try and maintain. I've heard that 120 rpm is the most efficient, but Boy! I don't think I can hold that for very long. I've managed to hold about 100 - 110 for about 20 minutes.

I've heard that the key to acceleration is cadence, so I've been working on building that before I really get down to working on strength. What say all y'all?
2004-07-14 10:17 PM
in reply to: #37515

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Subject: RE: I'm worried about bonking on the run (a bike question)
My second race I did this, trying to ride a bigger gear than I was accustomed to and increased my average speed from 16 to 19 mph however I lost almost a minute per mile on the run the muscles in my legs just below my behind were just not there. In the end although it wasnt dismal my results were not better. My last race I did the bigger gear in shorter bursts rather than all the way through and my run time was back on track and I still was able to increase my average speed.

2004-07-14 10:22 PM
in reply to: #37537

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Subject: RE: I'm worried about bonking on the run (a bike question)
120 is probably too fast for most people, 90-110 is ideal. When you reach the point where you feel your hips rocking on the seat, it's time to add some gear.
2004-07-15 5:08 AM
in reply to: #37515

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Tunbridge Wells, Kent
Subject: RE: I'm worried about bonking on the run (a bike question)
Recently got back from a training camp with a top coach and he said that the optimum cadence was 95rpm. This will ensure that you don't get that lead legs feeling on the run. I tried it in my last tri and it worked a dream.

Tina

Edited by tinaseymour 2004-07-15 5:09 AM
2004-07-15 9:15 AM
in reply to: #37515

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Subject: RE: I'm worried about bonking on the run (a bike question)
Thanks for all the information.
2004-07-15 11:00 AM
in reply to: #37515

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Subject: I'm worried about bonking on the run (a bike question)
Find someone who can coach you on spinning technique. That would be invaluable. MPH and RPM are different for everyone so whatever I or anyone else says, you have to discover your own best cadence. Start at around 60rpm's and run through all your cruising and speed gears. When you find that you are comfortable in going to a higher cadence. Eventually you will find your own cruising cadence.
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