I also laugh when I see Bus' 7:30 uphill easy runs.
I don't think I've run since Tuesday, it seems so far away now. I might make it to one of the three Copenhagen parkruns on Saturday morning. That will definitely be an easy easy easy run. Shame as it is flatter than Bushy.
I'm a bit worried about Iron hatching a plan at the airport.
The trouble with Strava CR's is when people walk to the beginning, run the segment as fast as possible and then go home. I lost a couple like that. As in cycling, the ones up hills are the most worthwhile.
That is the only way to take a CR. Easy spin or jog to it. Couple of metres run in and then hit it hard. Of course all my CRs or KOMs were part of hugely long runs or rides
I pissed of the other half when pacing her at Reading. Whistling and singing my round the second half.
Seren, I wasn't implying the swim is 1/3 bike duration.
The question was about the amount of time investment for relative gains i.e. a relative gain of 20 mins from 2-3 hours swim training vs a 60 minute relative gain from 6-9 hours bike training.
Putting it another way, if a mid packer is going to commit to 2-3 hours extra training a week I think there is almost as much chance they'll gain 20 mins overall by focussing their training on swimming. Im not saying they'll swim 20 mins quicker in the pool but if they focussed a portion on OW training, swimming straight, drafting, optimising their line, then factor the benefits of swimming with the faster pull the sum is greater than the parts.
What's not fully understood by many if the benefit on the bike. As far as im aware the draft zone is still 10m for age groupers. I thought its only the Pro's that now have 12m?
Putting that aside, if you just consider that being a better swimmer could mean their are 360 more people to pass you on the bike, that's 360 small pulls as riders overtake you, its up to 2 hours (360 x 20 seconds) legally in their draft zone as you drop back.
Another school of thought could be that if you leave the swimming as-is to tick over, the extra 2-3hrs a week on the bike will improve bike fitness such that the bike might be slightly quicker but one could find the bike takes less of a toll on the body. Therefore the run leg doesn't hurt as much and the race is finished significantly earlier due to not smashing out the bike (aka pacing). The swim is never going to impact the body that much compared to the bike. I agree with Barley and Mouse that there is an advantage in being out on the bike 20-30 minutes earlier on to a clearer course (potentially) and having the draft-assist, plus being able to start the nutrition a little earlier in the day.
I like to think with hindsight I could have done the Outlaw bike 15-30 minutes faster though I generally assume this would have added 1 hour to my run. That's the beauty of multisport .