70.3 & IRONMAN Pacing

So you have planned and executed your periodisation training plan, finalised the ideal race day nutrition, spent a ton of money on the latest high tech bike and run equipment, but on long course race day you make the classic mistake.

You start too fast because “it felt easy” and next thing you know your stomach shuts down and you limp to the finish. Well welcome to the club! And it’s a big one.

70.3 and IRONMAN distances are a great accomplishment for any triathlete. The pace, intensity, and distance combine for a challenge that will put your body and mind to the test. In most cases you cant walk away from a race (especially an IRONMAN) and say “I had a great bike, but an awful run” one is directly related to the other, it’s all about the pacing. With some smart preparation and planning, you can reach your goals. If you pace the swim and bike right, you’ll set yourself up for a better run and a stronger finish.

Most age-groupers make the mistake of comparing their performance with other racers or a goal time instead of looking more closely at how they used their fitness throughout the race. So going into your next race, set a reasonably challenging goal that is based on the actual training you did, not the training you had hoped to do. Use recent field tests, time trials or practice races in order to clarify your realistic current fitness and then follow the tips below to smartly pace your race.

Firstly we start with the head, more specifically Mindset

As we all know, race day makes no promises and when you are competing in three different disciplines within one race, a lot can happen. From small issues like leaky goggles to bigger problems like a flat tyre or bad weather, you have to be ready to adapt. Instead of expecting a perfect race, be flexible and overcome these obstacles as they arise. Be prepared by bringing an extra pair of goggles and know how to fix a flat tyre. You cannot control the weather, other competitors, or just plain bad luck, but what you can control is how prepared you are, how you react to those challenges placed upon you, both mentally and physically, and critically your attitude.

Next up, Get in a Good Warm-Up

A good warm-up is essential, especially in unfavorable race conditions. Complete a 15 to 20 minute easy paced run and throw in 5 to 10, 30 second strides to get your legs turning over. Time this so you end with about 30 minutes until your start time, which will allow you to pull on your wetsuit and get down to the water.

If you are allowed to get into the water prior to the swim, do so, unless it’s too cold. You do not want to freeze while standing on the beach waiting for your wave. If you are not allowed in the water prior to the start, or the conditions don’t warrant it, get down to the water and splash some on your face, dip your goggles in, and get a feel for what that first plunge will feel like.

Swim

We have all heard the old adage, “The race can’t be won on the swim, but it can be lost there.” It’s true! Don’t worry about time. Yes I know I just stated not to worry about time but Triathletes can make the mistake of gauging swim success based on time, but courses are almost always short or long, so there is no sense in getting overly excited or dejected due to seemingly random buoy placement.

Instead, base success on a smart start position, minimal contact and controlled anxiety, skilled sighting and maintaining good technique from start to finish. Unless you swam competitively, the swim is typically the most difficult leg. To help alleviate your anxiety, start out conservatively and expect some contact in the first 200 meters or so. Just go with it and swim easy until the pack spreads out and you can find your own space. Think long strokes, breathe easy, and take it one buoy at a time. Sighting is key, especially if there are few buoys marking your path. Look up often and stay on course. When you finally close in on the last five minutes or so, pick up the pace, get the leg kick going to bring the blood back into them and start thinking about your transition to T1.

Transition 1

You are racing so don’t just walk to T1. Strip down the top of your wetsuit as you are running to the transition area to save time. Practicing your transitions ahead of time will help you know exactly what order you will put on your shoes, helmet, sunglasses, etc. I sprint into and out of transition even if everyone else is jogging or walking. This is a great way to make up some time. I have had races come down to seconds and have won because of my faster transitions

Bike

First things first, commit to the effort you’d decided on before the race. Use a recent field test like a 20-minute “max effort” time trial, and then use a percentage of that effort to help guide you.

Break the distance into thirds, it’s easier to focus and stay in the moment and easier to manage the distance in smaller chunks than the total.

The first third; This is the single most important segment of the race. Resist the temptation to start hammering right out of T1. Get settled in and start out easy to give the stomach a chance to settle down from the swim. After 10 to 15 minutes begin your nutrition and hydration plan. Establish a relaxed breathing pattern and don’t worry about what other riders are doing. Chances are good that they are riding too hard and you’ll reel them back in eventually. Passing them later will be your reward for being patient now.

The middle third;

Often the middle of the bike is when many athletes lose focus and time. Now is the time to increase intensity just a bit compared to the first third of the bike segment. It is good to get out of the saddle on short climbs to stretch a bit, but don’t try to muscle up every climb. Spin and use the bike’s gears. Continue to maintain the nutritional plan and resist the urge to push the pace to the max

The final third; In general, attempt to maintain the same zones as the second third of the bike. If you were patient early on, maintaining intensity through this last section won’t be difficult as you will be looking forward to getting off the bike. At the beginning of this third do an assessment of how you are feeling and adjust your pace a bit as necessary. If you are starting to feel fatigued back off slightly, but if you are feeling good try to lift your pace a just a bit.

Over the last 5–10 minutes, back off a gear or two to allow your heart rate to settle down, and your legs to freshen up for the run. This is another reason not to be chasing a bike leg time or mph goal. You might achieve that minor goal but then most likely pay for it during the run.

Remember though, Stay in your bubble! Stay present and focused on what you need to do, keep your thoughts highly relevant and don’t give in to the temptation to ride the pace of anyone zooming by you. Every now and then, peek out of your bubble at that athlete in the funny looking tri suit as they huff and puff to beat you up that climb, you will see them again on the run as you glide past them.

Transition 2

This should be your fastest transition of the day. Dismount as quickly and safely as you can and then simply take off your helmet and shoes, pull your running shoes on and, if you have a bib belt grab it and put it on as you run out of transition. Remember that every second counts.

Run

Running off the bike is not the same as just running. Your training should include what are known as brick workouts so you will know what your legs feel like trying to run after having ridden the bike segment.

On race day, do not go out too fast. It’s far better to start off a little slower and save some energy and leg turnover for the last mile of the run.

Plan to run swiftly and efficiently between aid stations and then take a 30- to 45-second brisk walk break that you divide into thirds:

First 10–15 seconds: Enjoy your hard work since the last aid station.

Middle 10–15 seconds: Get down some calories and fluids while your breathing and heart rate are settling down.

Last 10–15 seconds: Commit to a productive form focus, such as a quick cadence or forward lean from the ankles and get the competitive juices flowing.

During the tough final miles, having some mantras ready can help you mentally get through the miles. Give the run everything you have in the last mile and leave it all out on the course. Lastly enjoy the finishers chute, smile for the photos and savour hearing “You are an IRONMAN”

#Training #RaceDay