Endurance events can be challenging for your body but also the mind. Today, some of my triathletes were talking about being nervous doing all 3 events especially the run. The newbie triathletes first race is next weekend. They don’t want to be last in the race but the training they have been doing they won’t be last. I push their endurance on each workout to be ready. They had done a few triples but they have doubt. They have done the work! Now they need to present throughout the race. This one thing you learn from doing marathons.
Here is how to present on race day:
1. First break the race into 5 parts: swim/1st transition/bike/2nd transition/run
2. In swim, in the beginning work on getting your rhythm. Look up in sky to get your breathing under control for a couple stokes, next lengthen the stoke, think about the pull for another 10 stokes or first buoy. Now pick up pace to next buoy. Pick up pace to 70-75% effort to swim finish.
3. 1st transition: Running to it, start striping wetsuit down to waist & remove goggles. Get out of wetsuit. Get ready for the bike: sunglasses on, socks on, shoes on, helmet on and clipped. Now run to bike mount line.
4. Bike: Get to comfortable pace on the bike for 5 miles. Now pick it up for next 5 miles that you can maintain. Last 2-3 miles: spin legs and stretch legs.
5. 2nd Transition: Dismount bike run to your transition area. Un-clip bike helmet, remove shoes, put running shoes on and number racebelt on. Grab water & hat for run.
6. Run Let legs transition to the run before getting into comfortable pace.
Be present with your breathing and perceived exertion. Do meditations which visualizes the race.
Enjoy the scenery for bike and run. Enjoy the spectators. Don’t think ahead, think now.
For Half Ironman and Ironman distances break down the bike and run into smaller pieces of 10 miles for the bike and 5 miles for the run. Don’t think ahead.