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.

 Nutrition:

• 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.

 Training:

• 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.