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Strategy for pacing yourself during a tri
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 2007-04-18 6:44 AM |
Veteran  256   Hooksett, New Hampshire |  Subject: Strategy for pacing yourself during a triWhat would be a good strategy for pacing yourself so that you can keep your energy up throughout the event? I'm doing a sprint tri. 1/3 mile swim, 12 mile bike, 3 mile run. The bike portion will be hilly (New England terrain) and the run will be partially along the edge of the lake. I don't think there are many significant hills to deal with. Do I go easy on the swim so that I have enough energy for the bike? Do I ride hard during the bike leg so that I have a head start on people who have a chance to gain on me just in case I lose steam during the run. I would say that the bike will be my strongest portion as far as my strength and stamina go. |
| 2007-04-18 6:56 AM in reply to: #765927 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Strategy for pacing yourself during a tri |
| 2007-04-18 6:58 AM in reply to: #765927 |
Veteran 256 Hooksett, New Hampshire | Subject: RE: Strategy for pacing yourself during a tri Thanks!! |
| 2007-04-18 7:00 AM in reply to: #765927 |
 Expert 647 Sarnia, Ontario | Subject: RE: Strategy for pacing yourself during a tri This is where a heart rate monitor comes in handy. Stay in Z2-Z3 during the race, allowing your effort and HR to increase as you get closer to the end. If you don't have a HRM then I would suggest starting each leg of the race by going 5-10 minutes easy, then find up your effort to your comfortable race pace, and once you have only 5km to go on the run let it all out! I hope you have fun! |
| 2007-04-18 7:19 AM in reply to: #765927 |
Veteran 136 Flower Mound, Texas | Subject: RE: Strategy for pacing yourself during a tri "The best pace is a suicide pace, and today is a good day to die." - Prefontaine  |
| 2007-04-18 7:45 AM in reply to: #765946 |
Champion 7036 Sarasota, FL | Subject: RE: Strategy for pacing yourself during a tri KRCSWO - 2007-04-18 8:00 AM This is where a heart rate monitor comes in handy. Stay in Z2-Z3 during the race, allowing your effort and HR to increase as you get closer to the end. x2 Works well for me. For sprints I force myself to start slow on the swim to avoid going anaerobic and to keep my HR under control. I just steadily build my pace as I get into the swim. On the bike I use my HR monitor to stay in Z3 and resist the temptation to go faster. On the run I'll try to stay in Z3 for the first couple of miles so I can (hopefully) let loose for the last mile or so. Mark |
| 2007-04-18 9:10 AM in reply to: #765927 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Strategy for pacing yourself during a tri Mike's article is excellent and I have followed his pacing advice for all my races - I would highly recommend reading it. I would avoid using a HRM as a tachometer in a sprint race though; although I always race with my HRM, I don't look at HR until after the race unless I'm going over OD. Your HR while racing is probably going to differ a great deal from training (added stress of racing both raises your HR and allows you to push harder than you normally would) so until you have an idea of how you are going to respond to racing, you may be better served to just race and look over the numbers after. Shane |
| 2007-04-18 9:53 AM in reply to: #765940 |
Iron Donkey 38643 , Wisconsin | Subject: RE: Strategy for pacing yourself during a tri Bear: Do you have the doc for racing a full IM, and if so, will you attach that one as well? Thank you in advance. Edited by 1stTimeTri 2007-04-18 9:53 AM |
| 2007-04-18 9:59 AM in reply to: #765927 |
Veteran 256 Hooksett, New Hampshire | Subject: RE: Strategy for pacing yourself during a tri |
| 2007-04-18 10:05 AM in reply to: #765927 |
| over a barrier | Subject: RE: Strategy for pacing yourself during a tri You can try my strategy b*lls to the wall and blow up...its fun - not effective. |
| 2007-04-18 10:07 AM in reply to: #766265 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Strategy for pacing yourself during a tri 1stTimeTri - 2007-04-18 9:53 AM Bear: Do you have the doc for racing a full IM, and if so, will you attach that one as well? Thank you in advance. No I don't. He has one for an Olympic and a HIM (http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1158), but I haven't seen one for the IM. Maybe PM him and ask. |
| 2007-04-18 10:49 AM in reply to: #766282 |
| Iron Donkey 38643 , Wisconsin | Subject: RE: Strategy for pacing yourself during a tri The link Bear provided is for Sprint Tri's. I suppose one can modify the information slightly so it applies to a full IM; however, they are quite different in application due to the length of time of a full IM and how much/how many gels/gu, etc. one would need and at what point. |
| 2007-04-18 11:56 AM in reply to: #765927 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Strategy for pacing yourself during a tri From Gordo's website - some good advice for a first timer there. http://www.coachgordo.com/gtips/race_strategy/pacing_your_first_iro... Shane |
| 2007-04-18 12:32 PM in reply to: #766547 |
| Iron Donkey 38643 , Wisconsin | Subject: RE: Strategy for pacing yourself during a tri Very good resource. Thank you, Shane! |
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