Is there a general rule for how a solo time trial might equate to a race?
For example, could you run the same pace for a full mile that you could sustain for a 1300-1400m time trial?
Or run the full mile and subtract 10 seconds?
Is there a general rule for how a solo time trial might equate to a race?
For example, could you run the same pace for a full mile that you could sustain for a 1300-1400m time trial?
Or run the full mile and subtract 10 seconds?
Some people are better time trials than real race because there is little stress and they can focus on even pace.
Run the whole thing. The last lap is the most important anyway.
10 seconds sends too much.
The point of a time trial is as a diagnostic for comparing future trials or races. It's a formative assessment, not a summative one.
So run three laps moderately hard, kick the final 400m. That's your first data point.
Next time out, try to go a little harder for the first three laps WITHOUT sacrificing your final lap.
So if you go:
TT#1: 75/75/75/65 = 4:50
When you do TT#2, you should try to go 74/74/74 and then 65 or (preferably) faster = 4:47 or faster.
If you put a gun to my head to try an formulate an equation, let's say optimal would be:
2 * (Lap 1 + Lap 4)
Just don't sandbag the middle two laps to try and "break" the formula.
hansolo wrote:
Is there a general rule for how a solo time trial might equate to a race?
For example, could you run the same pace for a full mile that you could sustain for a 1300-1400m time trial?
Or run the full mile and subtract 10 seconds?
Go to a track and run a damn mile. It is very simple, you just have to do it.
I ran a time trial for a mile, not 1500, not 1400, not 1600, a FULL MILE last year.
It took all of about 6 minutes of my time.
Wow, that was easy.
And I agree, save something for the last lap.
I did my time trial last year at age 34.
In my teens basically every 1500 I did I went out too hard.
I purposely went out conservatively last year at 6 minute pace and had a better last lap. I had something left.