**RACE DAY TIPS FROM MY COACH** Don’t do anything new during the race. Try to get in between 60-80 carbs, 200-300 calories, and drink around 750 ml per hour. (if that is what you have been practicing that is) Swim reminders If the water is choppy then shorten up your stroke… You might also want to shorten your stroke to start off till you find some space. Make sure you line up towards the front if not in the front. Bike reminders First 10-15 miles… • DO NOT GO OUT TOO FAST! • Remember that you have a long day in front of you. • Stay on the plan and don’t worry if people are passing you right now. • YOU will pass them later on in the race Next 40-45 miles… • Build into the next 40-45 miles as it looks like this will be where the majority of your climbing will be. • Make sure that you have the right gearing going into the climb. Next 40-45 miles… • This is where you can build up your speed. y This is where you can start to pass people. Last 5-10 miles… • Drop a gear and spin your legs out so that you can feel good going into the run Run reminders Take the first 3 miles out :15-:30 slower than your goal pass. (Think about it this way if you can go 15-18 miles at goal pace instead of blowing up around mile 15 and your pace is 13:00-14:00 min miles that extra 1:30 in the first 3 miles are no big deal!) If you start walking try to just walk through the aid stations. If you have to walk more than that pick points and walk to there then start running and then pick another point to run to. Here are the things that I want you to think about during each loop. Each loop is a little of a 10k. I think that will be the easiest way to think about the run. 1st loop • For the first loop try to think about not going to fast as I said above if you start out a little slower than build into the run. • Make sure that you are stopping at each aid station. 2nd loop • Start to think about your form at this point. • Stay as relaxed as possible and think about your breathing make sure that you are breathing deep. 3rd loop • Find something to help you get through this loop. • This is where you need to draw on all the training that you have done over the last 6 months. • All the hardships that you have gone through during your training. 4th loop • Just about a 10k left. • Think about how good it will be to finish. • Keep taking each step and enjoy the fact that you will be one of only .0001% of the population to finish an Ironman! Remember that the day is fluid and you might have to make changes as you go. Have fun with the day! You have put in a ton of hard work and are ready to do this. The main goal is to make it through the day and negative split each piece of the race. I want you to build a list of positives and your strengths before the start of the race for each discipline. Use this list during the race to build on if you get in a rough spot. Try to stay as positive as you can during the race.
Posted on: Thu, 20 Jun 2013 06:16:13 +0000
Trending Topics
Recently Viewed Topics
© 2015