We are going to run an age graded mile (together or on your own). You can run this on or off the track. You just have to prove using garmin, polar, strava, other file. I plan to run mine on the track. Once you run your mile, you will plug into calculator below and see who ranks highest (by age and gender) to claim your prize! Let’s set the date as anytime from today until Easter Sunday (a little over a week). All Start-tri athletes (former and current) are all eligible for prizes.
I will probably run on Tuesday after work…if anyone wants to join:)
Happy Snow Day in March! Many of us are planning/have planned our 2015 schedule…toward that end our Start-tri team, athletes and friends will be racing in their new kits at the opening races of the season Jerseyman Triathlon and Flat as a Pancake Triathlon. We hope you like them:)
Train smart, Race smart and Have fun!
This is an entry by Alan Couzens, fellow triathlon coach. Very informative…
Run Power Calculator
Alan Couzens, MS (Sports Science)
You’ll find below a calculator that will give you an equivalent bike power (in watts) for a given running pace.
To use it, simply enter your weight (in lbs) in the first white cell then a given (flat) run pace (in the format h:m:ss) in the cell below. E.g. for 8:30/mi, enter “0:8:30″. It will the spit out an equivalent energy output (in watts) on the bike.
USE THIS LINK:
A key element in my “energy pacing your ironman” pacing strategy (here and here) is that you negative split the race, i.e. that you’re putting out more ‘power’ in the run portion of the race than you are for the bike portion. This calculator is particularly useful as a ‘check in’ on how well you accomplished this (or whether you left some time out there on the course).
Ideally, your “run power” should just about always be greater that your normalized power on the bike for any 70.3 or Ironman event.
This calculator is based on average economy numbers of 75W/L on the bike and 210ml/kg/km on the run. Actual equivalencies may vary a little with specific economy differences but this represents a good ‘ball park’ based on the average of triathletes that I have tested in the lab.
Hopefully, you find it useful & it can help to lead you to a PR in 2014.