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FREECLOUD's Photo FREECLOUD Posts: 1,548
2/10/09 5:04 P

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No biggy....I kinda like it and even considered changing my Spark name ;)

I've never tried the gels but have heard a lot about them in the running forums. I haven't done any distance to require them up to now. I'll experiment and see what works. A lot of good info Wonderchi, thanks!

I can see how PBJ would be good, DRC - I may try that before my next a.m. run.

Wendy
~~~~~

"I have achieved oneness with the road - Please dial 911 for me" - Unknown

"A bicycle ride is a flight from sadness." James E. Starrs, The Literary Cyclist

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom."
-Sir Roger Bannister, first runner to run a sub-4 minute mile


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WONGERCHI's Photo WONGERCHI Posts: 3,889
2/10/09 4:48 P

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FREECLOUD:
I have NO idea why I called you "Freedomstar" in my previous posts - I'm getting your username confused with someone elses! Sorry about that....

I eat on the bike. The bike leg is where you should fuel for your second run, so once I'm settled and comfortable on the bike I start eating and drinking. My golden rule for nutrition is 1 cal per lb of bodyweight per hour for anything over an hour, I'm 185, so I go for 200. This rule REALLY works for me.

For a Sprint I'll try and get in 200-300 cals. Pre-race I'll have half a bottle of sports drink and a gel about 15 minutes before the gun. That easily takes care of the first run.

I generally take one bottle of sports drink (100 cals) and half a bottle of water on the bike. I also tape a couple of gels on the toptube and always eat one about 3/4 into the bike (another 100 cals). I'll have another gel tucked into my jersey in case of distress but I've never needed it. On the second run I just grab water from the aid station.

The golden rule for nutrition is not to do something you've not done in training. Keep the pre-race meal the SAME as you've done for the long runs/rides. Experiment with Sports drink and gels to find out which works for you, and STICK with them. In a race I don't recommend real food, save those for leisurely touring rides.

And the other golden rule of nutrition? What works for me may not work for you. Apart from the fueling formula. That works for everyone. emoticon

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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DRC2205's Photo DRC2205 Posts: 8,845
2/10/09 1:41 P

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I'm not very good at nutrition, but I try. First of all, I make sure I drink on my bike ride. One bottle is water, one bottle is gatorade (or whatever works for you), and I drink from both.

When I am looking at less than two hours (like you most likely will be doing), I find that liquid calories usually hold me. But I always have something solid on me too. I will put a 1/2 of PBJ in the pocket of my cycling shirt (I pull it on at T1) so I have it on hand to eat while riding. If I feel I need it, I eat early in the bike (as soon as my legs get steady) so it is in my system before the run.

You will also most likely have an aid station on the final run, too, so you can drink whatever they have if you need a little boost.

Find out what they are supplying at aid stations, and train with it.

I am interested in what others can add--as I said, it's not a strength for me!

FREECLOUD's Photo FREECLOUD Posts: 1,548
2/10/09 1:21 P

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Thanks for the suggestions and insights. I'm new to duathlons so I'm hoping to be ready and in-the-know by May. I'm looking at road bikes this weekend and will see what they have in the line of time/distance keepers in my price range. Nice to know I don't have to shell out a lot for that! Obviously, as a few of you pointed out, that will solve the mystery of how fast I'm actually moving right now.

Wonderchi, to be honest, I have not even considered fuel for the actual race. That last run has me seriously concerned, so I know I have to eat/drink properly. I usually have a yogurt/half banana before a run, but wouldn't think of eating during. Any suggestions are welcome.

I really appreciate the feedback. It makes the learning process that much more enjoyable.








Wendy
~~~~~

"I have achieved oneness with the road - Please dial 911 for me" - Unknown

"A bicycle ride is a flight from sadness." James E. Starrs, The Literary Cyclist

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom."
-Sir Roger Bannister, first runner to run a sub-4 minute mile


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WONGERCHI's Photo WONGERCHI Posts: 3,889
2/10/09 11:59 A

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FREEDOMSTAR:
+1 what DRC said. For a 10 minute mile runner, a 15mph average will be nice and gettable. Make sure you save something for the second run!

And EAT on the bike too. Do you have a nutrition plan in place for the race? Make sure you do, because you need to fuel 40 minutes running and ~55 mins on the bike!

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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DRC2205's Photo DRC2205 Posts: 8,845
2/10/09 11:28 A

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Back to your original question: What would be a good goal for a cyclist to have, on a 13 mile course, when the cyclist is at a fintess level of a 10 mile an hour runner?

I would say that an average speed of 15 miles an hour would be a great goal. I believe it's achievable, enjoyable, and you will be able to improve from there.

And +1 to everything WONDERCHI and Sarah said.

Edited by: DRC2205 at: 2/10/2009 (11:28)
DRC2205's Photo DRC2205 Posts: 8,845
2/10/09 11:22 A

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I ride a road bike normally, and am not a serious racer. But I do manage to hold my own on the cycling portion of the (low key) sprint triathlons I have been in--pass a few and be passed by a few. When I am working hard in training, I can average 15 miles an hour, and usually ride a 12-15 mile route. My longest ride was 70 miles, in a group averaging 15 miles per hour. On a course like you described, the adrenalin would help me out, even though I would lose the benefit of group riding (no drafting in races).

30 minutes would mean you are averaging 26 miles per hour--I wouldn't come close. And I would be thrilled with 45 minutes (that would work out to 19.5 miles per hour). 15 miles per hour would have me finishing in 52 minutes.

Next time you are at a bike store, see if they have inexpensive cyclometers (bike computers)--I frequently see some bare-bones ones on sale in the $10 range. Or drive your cycling route one day and track it on your car's odometer. Then see how long it takes you to ride the same route. Figure out how close you are to 13 miles!

SARAHGMD Posts: 834
2/10/09 11:17 A

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I'd figure out what speed you're at now, and all you need for that is a watch and a map, or Yahoo/google maps.

Try to do about the same distance, and see where you're at, and set a goal in relation to that.

I wouldn't expect a big jump with the change in bike. It'll help, but it's not a rocket pack, and habits from the mountain bike may take a while to kick.

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WONGERCHI's Photo WONGERCHI Posts: 3,889
2/10/09 11:15 A

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Bev:
Seriously?!?

13 miles in 30 mins is a 26mph (or 42kph) average. I had a flick through my Du results last year and NO-ONE broke 38kph for something that long. And there are some very good Duathletes around here... The top women are sticking it in the mid-30s kph (21mph) for a 20k bike leg.

Remember, we are talking about duathlons here, not straight up time-trialing. The first run leg takes some sting out the legs and you have to save something for the second run. If you're talking straight-up TTs, our bike club TTs have the fastest men doing 10 miles in 18-20 minutes, but these are cycling specialists with all the aero gear (bikes, wheels, lids etc) and the training to boot.

FREEDOMSTAR:
The way I would set a time goal is this. Get your roadbike, and get a cycle computer at the same time. A good cyclecomputer can be had for as little as $30. Then go out and ride 13 miles and use that as a ballpark for your goal time.

What I like to do for my last hard training weekend before tapering is to do a "race simulation." So I'll race the corresponding distances for the first run and the bike leg (+ transitions) and then run the second run at an easy pace. The times I get for my race simulation then become targets for the actual race.

Edited by: WONGERCHI at: 2/10/2009 (11:20)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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BEVPRESLEY's Photo BEVPRESLEY SparkPoints: (130,266)
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2/10/09 10:36 A

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A good time for a well trained racer on a flat course would be 30 minutes or less. If you don't have much experience on a road bike, I would shoot for 45 minutes.



beverly

One Day at a Time:
1) 10,000 steps daily
2) fruit & vegie at every meal and log
3) aerobic or strength train every day
4) 7 hours sleep daily
5) check in with SP daily

August 2014 goals:
1) Get my nutrition back under control and record daily
2) Finish the forest service quilt and wall hanging
3) Ride my bike 25 miles a week
4) Clean and de-clutter one room each week


_______

It's never too late to be what you m


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FREECLOUD's Photo FREECLOUD Posts: 1,548
2/10/09 10:07 A

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The course is mainly flat with one hill. I've been riding a mountain bike for about three years, but just for fun and exercise. I'm not sure how fast I go or how many miles. I usually ride for about an hour.

I'm getting a road bike before the race in May, so I'm sure that will make a little bit of a difference. I'd like to set some goals....should I be able to cover 13 miles in 30 minutes, 20 minutes, etc.

I suppose I could get a Garmin (or similar) but with purchasing the bike, I don't have the funding right now :)


Edited by: FREECLOUD at: 2/10/2009 (10:08)
Wendy
~~~~~

"I have achieved oneness with the road - Please dial 911 for me" - Unknown

"A bicycle ride is a flight from sadness." James E. Starrs, The Literary Cyclist

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom."
-Sir Roger Bannister, first runner to run a sub-4 minute mile


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DRC2205's Photo DRC2205 Posts: 8,845
2/10/09 9:05 A

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In addition to terrain, I have questions about your current level: What is your average speed now? How long do you ride for at a time? Do you have a cycling computer? That helps figure stuff out!



DRUMMER8280's Photo DRUMMER8280 SparkPoints: (0)
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2/9/09 11:12 P

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thats great that you are going to do that...Your time would all depend on how you train on your bike, and what the course looks like, for instance if it is 6.5 miles up a mountain, and 6.5 decending, that would be much different than 13 miles on the flats and so forth, how long have you been riding?

A Goal witout a plan is just a Dream



FREECLOUD's Photo FREECLOUD Posts: 1,548
2/9/09 10:15 P

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This year I'm entering a duathlon in May. It's a 2-13-2. I'm wondering what a decent time would be for the 13-mile cycling part of the race.

I started running last year with a goal to reach a 10-minute mile. What is a good goal to set with cycling?

Wendy
~~~~~

"I have achieved oneness with the road - Please dial 911 for me" - Unknown

"A bicycle ride is a flight from sadness." James E. Starrs, The Literary Cyclist

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom."
-Sir Roger Bannister, first runner to run a sub-4 minute mile


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