Question on 5k/10k PBs vs. Tri 5k/10k times.

BombSquad · 15-04-2009 2:04pm #1

Hi all,
I'm just wondering how do folk's 5k or 10k PBs compare to the times they run at the end of a sprint or olympic triathlon. I've run sub 20 for 5k and am wondering what I should be roughly looking for come the big day. Is there a general rule of thumb for what times to expect?
Thanks.

eliwallach · 15-04-2009 2:08pm

I'm sure the McMillan calculator is what you need.
Google is your friend.

Bambaata · 15-04-2009 2:08pm

I think the biggest issue trying to compare them is that a lot of Tri distances arent exact. Thats the way i se it anyway so it makes it hard to compare

BombSquad · 15-04-2009 2:11pm

Thanks for the response...
I'm familiar with McMillan but where does it say what level of degradation in performance you should see after a 750 swim and 20k bike?

HardyEustace · 15-04-2009 2:14pm

It's hard to predict as a lot depends on how your bike goes. If your bike is weak and you push hard on the bike then your legs are not going to be able for a good run.

ladytri · 15-04-2009 2:18pm

Hi Bombard
I'm certainly no expert but my sprint triathlon run times are pretty much the same as in my run only training...I actually got a 5km PB in a triathlon (just below 24mins but as someone else said, tri distances tend not to be 100% accurate)...I'll repeat, I'm no expert

nerraw1111 · 15-04-2009 2:18pm

Can an online calculator actually calculate such a time?

Just do a tri and see what happens. I'd be interested to see people's personal times but the only way you're going to find out is to do a tri.

HardyEustace · 15-04-2009 2:29pm

BS, one thing that makes a huge difference is getting a few brick sessions in before the race.

For those not in the know, brick sessions are where you do a bike and then a run so that you emulate race conditions. It makes a massive difference on race day.

I'm going to try and do race pace brick sessions once a week to try and up my speed. I'll let you know how it works.

BombSquad · 15-04-2009 2:30pm

nerraw1111 wrote: »

Just do a tri and see what happens. I'd be interested to see people's personal times but the only way you're going to find out is to do a tri.

I did the run last year in Athy in >27 minutes but i had trouble with my stomach after drinking too much on the bike. I'm hoping to get that down to 22ish this year.

I understand that there will be far too many variables for any accurate prediction mechanism... but was hoping there would be a simple "add 10% to your PB" rule of thumb...

tunney · 15-04-2009 2:41pm

If you are probably trained, and well bike fit and don't overcook the bike then your 5km should be about a minute or so off and your 10km 1-2 minutes tops.

BombSquad · 15-04-2009 2:54pm

Thanks Tunney. That's what I'm looking for. Seeing as how I'm not properly trained I'll double those values!

tunney · 15-04-2009 3:38pm

BombSquad wrote: »

Thanks Tunney. That's what I'm looking for. Seeing as how I'm not properly trained I'll double those values!

Just remember if you overcooked the bike you'll walk on the run.

MCOS · 15-04-2009 3:43pm

I'll know more after the weekend! I did do a hard brick session a few weeks ago. 50km on the bike pushing to the 40k mark and then 5k run straight afterwards. Run was tough and about 2 mins off what I think I could do with a fresh pair of legs.

@tunney, read your 06/07 training log... respect for the obstacles you overcame and progress you have made

tunney · 15-04-2009 3:58pm

MCOS wrote: »

I'll know more after the weekend! I did do a hard brick session a few weeks ago. 50km on the bike pushing to the 40k mark and then 5k run straight afterwards. Run was tough and about 2 mins off what I think I could do with a fresh pair of legs.

@tunney, read your 06/07 training log... respect for the obstacles you overcame and progress you have made

Hadn't realised those blogs were still about!

Question on 5k/10k PBs vs. Tri 5k/10k times.

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