If you've hammered the bike too hard, or you are dealing with high winds, temperature, humidity levels or altitude, you will need to modify your ideal ranges accordingly. Of course, these targets are "ideal" ranges, assuming good running conditions. So… to get your triathlon running target you need to do a 5k at an all out race level effort, calculate your VDOT using the calculator, identify your target pacing based on your VDOT and race length on the chart above, and interpolate if you are between VDOT points. Dividing by the recommended FT Pace target of 1.03 we get: 428/1.03 = 416 seconds or 6:56 per mile pace. Converting the FT Pace to seconds, we get 7 x 60 + 8 = 428 seconds. 5k time of 20:50 results in a VDOT of 47.48 and a Functional Threshold Pace of 7:08.what if my VDOT was 47.5? You could interpolate on the table above, or simply do the math as follows: What if the numbers don't come out exactly to a whole number… i.e. If you were planning for a full Ironman, your target range would be between 80% to 75% of your FT pace, for a target 26.2 mile run of between 3:58 and 4:14 (9:05/mile to 9:41/mile). As the race lengths get longer, the targeted percentage of your FT pace drops, meaning you run slower (common sense). This calculator can convert your total time of 21:48 to minutes per mile, resulting in a target pace of 7:01 per mile for a sprint 5k run. Using the original example, with a VDOT of 47, you should be targeting 103% of your Functional Threshold (FT) pace, for a total time of 21:48. Let's say your time was 21:01, which results in a VDOT of 47: Once you have your 5k time, you can use the VDOT spreadsheet, linked above. The key is not to blow yourself out in the first 5 minutes… pace yourself. Then run your 5k, keeping track of your time and heart rate. Typically, walking for 5 minutes, easy jogging for 5 minutes, and then a moderate pace for 5 more minutes, with some quick 20 second strides to get warmed up. You can also do the test at a local track or even a flat road or trail. Personally I like to do my testing on a treadmill, at 1% grade, so I can be certain of consistency between tests (weather isn't a factor). To use the VDOT concept, you first need to do VDOT 5k test. Basically you put in your distance (5K) and your time, and it calculates your VDOT value, training paces and race paces. After understanding the basics of VDOT (don't worry it's a fairly straight forward and relatively short discussion), you can calculate your specific VDOT value here. A great summary of Jack Daniels' theories and strategies can be found here. By doing a 5k all out race simulation, you can find a corresponding VDOT value that will tell you what your threshold running pace is (what you could maintain for a 1 hour effort), predictions of what your 10k, half marathon, and marathon paces would be (assuming adequate training volume), as well as recommend training paces. Daniels combined these two factors into one number, a VDOT value. He found that running performance followed very predictable patterns, based on VO2 max (essential maximum cardio capability) and running economy. Going backwards to forward (running to swimming), the best resources I've found for testing & planning are:Ī lot of research has been performed on runners, from recreational to elite runners, by a coach named Jack Daniels. Fortunately a testing facility isn't required… you can do fitness tests by yourself. This isn't a guess based on a different length triathlon you did two years ago, but is a quantitative value on where your fitness is today, based on recent fitness testing. To create a good plan, you first need to understand your current fitness level. how much harder should you have pushed, and why? Have you ever ridden too hard, and found yourself walking a substantial part of the run leg? I believe mistakes only become failures if we fail to learn from them… and the following is what I've learned, researched, and implemented to help create realistic and achievable race pacing to allow me to race up to the edge of my capabilities… without going over (or at least too far). Have you ever gotten to the end of race, and thought you should have pushed some or all of it harder? If so.
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