Subsequent data and anecdotal evidence has grown over the years and a recent battle between two 40-something athletes, a 3-time Olympian in cycling and a gold medalist in marathon (John Howard and Frank Shorter respectively). The battlefield was the Desert Princess Duathlon in Palm Desert, CA (10K/62K/10K), leveling the playing field by eliminating the swim.
Shorter's splits: first 10K: 31:33 bike split: 1:42:14 second 10K: 34:01
Howard's splits: first 10K: 35:00 bike split: 1:30:51 second 10K: 43:30
Shorter caught Howard at the last half mile on the final 10K and ended up winning the race by 1min. 13sec.
I have made my decision - what's yours?
This "battle" was highlighted in an article in July 2014 Triathlete Magazine. The necklace in the picture is available from
https://www.etsy.com for $26.
400yds. done as 50free/25back/25breastroke
6 x 100yds. first 3 freestyle at 80% and last 3 backstroke at 80%
12 x 50yds. done as 3 sets of 4x50yds.
round #1 freestyle at 90%
round #2 IMO 25kick/25swim
round #3 backstroke at 90%
24 x 25yds. done as 4 sets of 6x25yds.
round #1 freestyle max effort
round #2 kick easy
round #3 backstroke max effort
round #4 choice easy