The key workout he presented, at least the one I took away from the clinic, starts with a 10 minute warm-up on the bike with some pick-ups. After the bike warm-up an immediate transition to running shoes and run approximately 1 mile at 90% effort. Do this run in a loop so you end up back at the bike. Immediately get back on the bike with 10x30 seconds on as hard as you can and 30 seconds easy after each hard. As soon as you finish the last 30 seconds hard, get off the bike and run 1 mile at 5K race pace. Repeat the bike/run interval two more times.
I didn't take notes when I was at the clinic, but they did handout some slides and here are some points from the slides.......
Specific Performance Topics:
- Run and cycling fitness individually are huge
- Racing duathlons is quite helpful - if you want to race well, race often
- Repeat bricks
- Run to bike and bike to run sessions
General Pacing Guidlines:
- You have a set amount of fitness on a given day, use it wisely
- Successful racing is not connected to indiretct outcomes, i.e. where you finish in the field, it is about taking care of what you can control and doing it with excellence
- Realism is critical
Go Fast, the whole race, not just the first run:
- What makes a good run split breakdown? (one take away from this was people go out to fast, make a plan to pace yourself and stick with it)
- Starting the bike, how hard is too hard?
- The 2nd run, ugh! It hurts but that doesn't mean you are not going fast.
- Duathlon transistions, keep it simple.
Steve Stenzel was at the clinic also and it looks like he was taking notes. At some point he may have something to add on his blog (www.iwannagetphysical.blogspot.com) that might be more detailed than what I have put out here.
3 comments:
Thanks for posting. As I was just back from Arizona I did not know about the clinic. WOuld have been fun to attend.
Yes, back in the '80s Coors Light was huge. Back then, duathlons were actually 'biathlons'. I wrote a blog entry on this, a twenty-year retrospective with photos of how du's/tris were in the laet 80's. If interested check it out at http://tundrat-zone.blogspot.com/2009/03/twenty-years-ago-texas-revisitedpodcast.html
Brian, thanks for including the link. I read the post and it is very good. It is always interesting to read about how things were back in the early days.
Thanks for the link! Yeah those guys were good like you said: good info and funny too.
See you at GW Du! I'll be doing it as a team with my bro-in-law.
Post a Comment