T2 question

@ said:

Hi all

What are your thoughts about cadence prior to T2? I currently am at
about 95/min during the bike portion. I have read one study online
about this, that stated an increase of 20% in cadence would improve the
run time. This was a small (N=20) study.
I have also heard that one should slow bike cadence down to a running
cadence prior to T2
Thanks for the input.

Onne

I'm an age-grouper, an OLD age-grouper. At the end of a 30-mile ride the
fellow that I had been following for the last 7 or 8 miles began to
dawdle, so I thought. Showing my posterior, I picked up the pace in the
last mile, sprinting into T2. Nice day, in the 80's, I'm pretty good
sized and sweat like a pig, so... Guess who's hanging onto a sign about
3/4's of a mile into the 6.5 mile run. That's right, ME. Left hamstring
had seized up and I'm in a panic about DNF'ing. Luckily I managed to
walk it out and grab some electrolytes at the 1-mile aide station. But
there is no doubt that the sprint, with no spindown brought on the
cramping. FWIW...

Why don't you do some brick sessions, (bike/run). Find out what works best
for you. Time them accurately over the same distance/conditions and when you
are rested and ready. Use a HR monitor, try the sections at differing HR's
after finding how you are best suited for the T2. Get the feeling for your
best pace/HR so you can maximise your run.
I have just found out after 6 months that my club do organised short course
cycle/runs every 4 weeks and print off results indicating personal bests and
history.
Kent
"@ cantri.ca" <""onne \"@ cantri.ca"> wrote in message
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Quoted message said:

Hi all

What are your thoughts about cadence prior to T2? I currently am at
about 95/min during the bike portion. I have read one study online
about this, that stated an increase of 20% in cadence would improve the
run time. This was a small (N=20) study.
I have also heard that one should slow bike cadence down to a running
cadence prior to T2
Thanks for the input.

Onne

Check these out:

Effect of cycling cadence on subsequent 3 km running performance in well
trained triathletes... including commentary by Vleck V.

Source
British Journal of Sports Medicine. 37(2):154-9, 2003 Apr. (34 ref)

Abbreviated Source
BR J SPORTS MED. 37(2):154-9, 2003 Apr. (34 ref)

Abstract
OBJECTIVES: To investigate the effect of three cycling cadences on a
subsequent 3000 m track running performance in well trained triathletes.
METHODS: Nine triathletes completed a maximal cycling test, three cycle-run
succession sessions (20 minutes of cycling + a 3000 m run) in random order,
and one isolated run (3000 m). During the cycling bout of the cycle-run
sessions, subjects had to maintain for 20 minutes one of the three cycling
cadences corresponding to 60, 80, and 100 rpm. The metabolic intensity
during these cycling bouts corresponded approximately to the cycling
competition intensity of our subjects during a sprint triathlon (> 80%
VO(2)max). RESULTS: A significant effect of the prior cycling exercise was
found on middle distance running performance without any cadence effect
(625.7 (40.1), 630.0 (44.8), 637.7 (57.9), and 583.0 (28.3) seconds for the
60 rpm run, 80 rpm run, 100 rpm run, and isolated run respectively).
However, during the first 500 m of the run, stride rate and running velocity
were significantly higher after cycling at 80 or 100 rpm than at 60 rpm
(p<0.05). Furthermore, the choice of 60 rpm was associated with a higher
fraction of VO(2)max sustained during running compared with the other
conditions (p<0.05). CONCLUSIONS: The results confirm the alteration in
running performance completed after the cycling event compared with the
isolated run. However, no significant effect of the cadence was observed
within the range usually used by triathletes.

The acute effects of prior cycling cadence on running performance and
kinematics.

Source
Medicine and Science in Sports and Exercise. 34(9):1518-22, 2002 Sep. (19
ref)

Abbreviated Source
MED SCI SPORTS EXERC. 34(9):1518-22, 2002 Sep. (19 ref)

Abstract
PURPOSE: To determine if cycling cadence affects subsequent running speed
through changes in stride frequency. METHODS: Thirteen male triathletes
completed three sessions of testing on separate days. During the first
session (control condition), the participants completed a 30-min cycling
bout of high intensity at their preferred cadence, immediately followed by a
3200-m run at race effort. During the second and third sessions (fast
condition and slow condition), the participants repeated the protocol but
with a cycling cadence 20% faster or 20% slower than the control condition.
RESULTS: After cycling at a fast cadence, the 3200-m run time averaged
nearly a min faster than after cycling at a slow cadence. Running stride
frequency after cycling at a fast cadence was significantly greater than
after cycling at a normal or slow cadence. Stride length did not differ
between conditions. Joint kinematics at foot strike, mid-stance, toe-off,
and mid-swing were not different between conditions. CONCLUSION: Increased
cycling cadence immediately before running increased stride frequency and,
as a result, increased speed.

Influence of cycling cadence on subsequent running performance in
triathletes.

Source
Medicine and Science in Sports and Exercise. 34(3):530-6, 2002 Mar. (30 ref)

Abbreviated Source
MED SCI SPORTS EXERC. 34(3):530-6, 2002 Mar. (30 ref)

Abstract
PURPOSE: The purpose of this study was to investigate the influence of
different cycling cadences on metabolic and kinematic parameters during
subsequent running. METHODS: Eight triathletes performed two incremental
tests (running and cycling) to determine maximal oxygen uptake (VO2max) and
ventilatory threshold (VT) values, a cycling test to assess the
energetically optimal cadence (EOC), three cycle-run succession sessions
(C-R, 30-min cycle + 15-min run), and one 45-min isolated run (IR). EOC,
C-R, and IR sessions were realized at an intensity corresponding to VT + 5%.
During the cycling bouts of C-R sessions, subjects had to maintain one of
the three pedaling cadences corresponding to the EOC (72.5 +/- 4.6 rpm), the
freely chosen cadence (FCC; 81.2 +/- 7.2 rpm), and the theoretical
mechanical optimal cadence (MOC, 90 rpm; Neptune and Hull, 1999). RESULTS:
Oxygen uptake (VO2) increased during the 30-min cycling only at MOC (+12.0%)
and FCC (+10.4%). During the running periods of C-R sessions, VO2, minute
ventilation, and stride-rate values were significantly higher than during
the IR session (respectively, +11.7%, +15.7%, and +7.2%). Furthermore, a
significant effect of cycling cadence was found on VO2 variability during
the 15-min subsequent run only for MOC (+4.1%) and FCC (+3.6%). CONCLUSION:
The highest cycling cadences (MOC, FCC) contribute to an increase in energy
cost during cycling and the appearance of a VO2 slow component during
subsequent running, whereas cycling at EOC leads to a stability in energy
cost of locomotion with exercise duration. Several hypotheses are proposed
to explain these results such as changes in fiber recruitment or hemodynamic
modifications during prolonged exercise.

"@ cantri.ca" <""onne \"@ cantri.ca"> wrote in message
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Quoted message said:

Hi all

What are your thoughts about cadence prior to T2? I currently am at
about 95/min during the bike portion. I have read one study online
about this, that stated an increase of 20% in cadence would improve the
run time. This was a small (N=20) study.
I have also heard that one should slow bike cadence down to a running
cadence prior to T2
Thanks for the input.

Onne