We have done this exercise with a sprint
distance triathlon. The Cape Town
Triathlon gave us the opportunity to do the same exercise for an Olympic
distance triathlon. Unfortunately, Cape
Town and the ITU did not program well the competition; as a consequence, we
ended up with a short swimming course, in addition to an unchallenging bike. This
give the opportunity to calculate the “wet run index.” I will used the names of the same
competitors:
|
3
|
FRA
|
|
01:39:28
|
00:08:43
|
00:00:42
|
00:59:32
|
00:00:20
|
00:30:11
|
||
|
4
|
RSA
|
|
01:39:39
|
00:08:47
|
00:00:46
|
00:59:26
|
00:00:19
|
00:30:24
|
||
|
8
|
ESP
|
|
01:40:16
|
00:08:50
|
00:00:50
|
00:59:22
|
00:00:21
|
00:30:55
|
The wet run Olympic
distance index of Mario Mola does not correspond to the sprint distance “wet
run.” Vincent Luis’ wet run index as
well as Richard Murray’s wet run are more in accordance to what we expect. As it was said in previous post, one needs
special bike training to be able to have a good “wet run.” On several occasions Mario has not been able
to have the best wet run most likely due to some problems with the way he is
riding the bike; Mario is unable to have a good “wet run” when he is not
drafting or the bike course is too technical.
Improving his bike power would change Mario’s running form and speed running,
which is why is important to have a “wet run index.” It is easier to follow the improvements
taking into account the bike and run as one measure. Unfortunately, the measure should be using
power meters (bike) instead of speed to be more accurate.
14 mars 2015
People love formulas. I like them too; they
make me feel on control and I have parameters to measure in the future. Now that we have a World Series, Abu Dhabi,
we can extrapolate results to have a formula for a “wet run.” We have explained what a wet run is in
previous posts:
When I first heard this expression and
thought about running and what makes people run after finishing the bike and
swim in triathlon. The wet run is real;
it is just for intelligent triathletes. As we mentioned in this blog, there are
benchmarks that are needed in order to perform in triathlon. Swimming in 16:30 and biking a 5k on flat
surface in 6:45 is necessary to speak of “wet run.” This post comes after looking at the numbers
from Alistair Brownlee´s coach posted by Alfonso Andreu.
During this last race, the first five were on the podium as juniors
(Murray was gold medal in duathlon); all of them were born in 1989-1990:
|
1
|
ESP
|
|
00:52:32
|
00:09:03
|
00:00:27
|
00:28:21
|
00:00:36
|
00:14:03
|
||
|
2
|
FRA
|
|
00:52:45
|
00:09:06
|
00:00:31
|
00:28:23
|
00:00:23
|
00:14:19
|
||
|
3
|
RSA
|
|
00:52:50
|
00:09:12
|
00:00:33
|
00:28:14
|
00:00:22
|
00:14:26
|
||
|
4
|
POR
|
|
00:53:02
|
00:09:03
|
00:00:31
|
00:28:23
|
00:00:25
|
00:14:37
|
||
|
5
|
GBR
|
|
00:53:03
|
00:09:09
|
00:00:30
|
00:28:24
|
00:00:23
|
00:14:35
|
Most of them are unable to swim in 16:30 the 1,500 meters in a swimming
pool and/or unable to bike 6:45 on flat a surface, but they could do a
beautiful “wet run” during this competition.
Why? How? The race was sprint, the swimming was not that difficult
neither the bike. This allow us to
calculate the Team Oaxaca Index for “wet run.”
Because a “wet run” should take into consideration running after the
bike. This calculation gives a rough
idea of where we are.
Riding the bike at 42 k/hr. average over a flat surface in a peloton for
20k give us a good information:
100(28.21 +14.03) = 4224
This number will be assigned to Mola, 4224, in a sprint distance
triathlon. He can hardly lose a race if
the average for the bike is 42k/hr. because his “wet run” is the lowest.
Calculate your wet run for a sprint distance in a peloton so you do not lie to
yourself. If you have a number lowest
than Mola’s you are ready to win.
Let's see Crisanto Grajales’ “wet run.”
We have two races to compare. It
appears that the average power on the bike was the similar for the two races:
|
19
|
MEX
|
|
00:53:48
|
00:09:09
|
00:00:32
|
00:28:21
|
00:00:26
|
00:15:16
|
||
|
12
|
MEX
|
|
00:55:49
|
00:09:29
|
00:01:27
|
00:29:26
|
00:15:05
|
His race at Abu Dhabi had a 4337 index; at Mooloolaba had a 4413. His wet run index was higher at Mooloolaba
because of the bike course.
Mola during the Gold Coast World Championship had a low index when he
was a junior. His “wet run” in that occasion was 4415.
He has improved his “wet running” index by 191 to win as elite
athlete. He has improved that much in
little more than five years. 4% improvement in little more than five years.
Oops! Mola is the one that has improved
the most over the sprint course.
“Wet Run Index” should be calculated using biking power, but we still
are archaics by using speed instead of power to give results.
