race smart
Now all you have to do is use all that invaluable training and experience and execute your predetermined and oft-debated plan, right? Easier said than done me-thinks but here are some tips that I’ve found useful over all the different distances and disciplines but especially the Ironman. Remember, you will be excited, highly motivated, full of energy and as keen as a keen thing. But be patient as it’s going to be a long day which will undoubtedly have its ups and downs. Race your own race. Don’t get carried away in all the excitement and end up racing other athletes with completely different goals (and abilities!) – stick to your own plan and make haste slowly:
Swim:
Analyse the course and identify where the ‘pinch points’ are likely to occur and keep away from them
Keep your stroke long and relaxed with a low turnover.
Try and draft off someone else’s feet – it is allowed and will save you loads of energy!
Do not go anaerobic as you will pay dearly for it later on! Two minutes gained here will cost you 20 minutes on the run.
Calm down. And breathe. You can’t win the race in the swim but you can lose it.
Transition 1:
Don’t spend too long in T1 – it’s not a rest stop but do make sure you’re in the right gear and have all the necessities with you.
Bike:
Never go over 85% of your maximum heart rate – use your HRM as a speedometer.
If you can get on with them do use TT bars and get into an aero position whenever possible cycling at a steady cadence of 90-100+rpm.
Having said that if you feel you lose confidence or the ability to put power into the cranks when using TT bars then don’t use them. It’s much more important you’re comfortable and powerful on the bike.
Refuel every 15-20 minutes. On the longer distance eat and drink everything you get given!
You may need to stop for a pee…or worse – better to unload than to be dehydrated.
For shorter distances go as fast as you feel comfortable but for the longer distances do pace yourself.
Stay focused on the task in hand.
Transition 2:
In and out. Don’t hang around looking for tea and sympathy!
Run:
In all distances the run is the final but toughest part of the race. Accept this and mentally prepare beforehand for the pain you are going to face.
In the first third of the distance take on liquid and nutrition. Personally, I try and take as many gels as I feel comfortable doing so.
Ideally, resign yourself to never walking. We all say we ran a marathon not we ran, jogged, walked and stumbled through one.
If worse comes to worst do accept this and run/jog/walk for a time until the energy (hopefully) returns. Re-fuelling works wonders in these scenarios.
Race smart rather than (always) race hard!
