Tuesday, 19 February 2013

Middle distance Triathlon racing

My notes from a TVT session on middle distance racing (1.3mile swim, 56mile bike, 13.1 run):

Training Ethos:
  • It's a big step up from the Olympic distance, you can't blast it.
  • 'Train to race' don't 'Race to train'.
  • Leave you ego at the door; don't be that 'training session world champion'.
  • Always ride to run strong.
  • You've got to finish on race day.
  • Aim for a '30 minute window' on your target time e.g. 5:30-6hrs.
  • Pacing pays.
  • Planning & Practice make for a happy day.
  • Practice everything – drinking, feeding and the different types of food.
  • Don't try anything new on race day.
  • Find out what the 'race day feed station' will supply, then try them before hand.
  • Don't get hungry on the bike – if you do it's probably too late.
  • Eat every 20 minutes on the bike, set your sports watch to beep at intervals.
  • Eat complex carbohydrates on the bike, avoid simple sugars.
  • Kelloggs elevensies bars & malt-loaf are cheaper alternatives to sports bars.
  • Drink enough liquid and use electrolyte tablets.
  • Practice eating & drinking whilst running.
  • Digestion is reduced when running, experiment with food types.
  • Too many Energy Gels will mess with/cramp your stomach.
  • Eat within 30 minutes after training, ideally something with protein.
  • A Nesquik Milkshake with a banana is a good recovery drink.
  • Train to a plan – but don't worry about missed days.
  • Put your plan on the fridge door – make it a family affair.
  • Use your time well, focused training is better than just training.
  • Ride the race course before hand.
  • Train to HR, know your zones.
  • If you think you are going too fast on the bike, you probably are.
  • Practice everything! Even the shorts & top you will run in. 
Race Day:
  • Aim to run within 10-15% of your ½ marathon P.B.
  • Ride your bike to HR not speed … remember you're riding to run strong!
  • Know when and where the Aid Stations are.
  • Think through if / how you will pick up food & drink on the bike.
  • Time is well spent in Transition putting on the right kit for the conditions.  
  • Stuff goes wrong, that's racing.
  • Don't panic when you puncture. Stay calm, keep your HR down, you've got a 30 minute window for a finishing time.
  • Enjoy the race, savour the finish, book the next. 


Ed Goode said...

I can eat and walk like a pro!

Sean Green said...

so pleased your sense of humour is as english as ever! very funny as always :o)

Matthew said...

The athletes may have more or less the same physical build but triathlon gear requirements often vary, depending on personal preferences and specifications of the athlete.

triathlon gear online