The Triathlon WA Board are delighted to announce that the SunSmart IRONMAN 70.3 Busselton,...Read More
Surviving the Run Course
Well done on all that months and months of training! It’s the Busselton 70.3 and it’s an amazing race in a picturesque location… And now
it’s time to Run and bring it home…
So now you are off the Bike and running in to Transition, here are some tips to remember during the half marathon:-
Transition, go smooth and don’t rush it.
There is so much going on when you get off the bike, be calm, focused and don’t rush it this could result in you forgetting your gels, hat, sunscreen or even forget where your bike was racked. It is more important to be comfortable than fast through this stage as you still have a long way to go. Try practicing transition as home or even ‘running’ through it in your mind, this will allow a smoother transition and something to focus on in the last km’s of the bike.
Understanding Pace and Intensity
When you get out on the run course, you’re all excited, there is the Club Alley, where everyone is cheering and urging you on. Use this area to get motivation, not speed. Try to keep your heart rate low and control you’re pace using your GPS watch (if you have one) or simply by knowing the rhythm you expect to run at. It’s important to let the run come to you, don’t overstride and lets not go out a get the Strava record or hit a 5km PB on the first lap. If you feel good in subsequent laps use this area to increase the pace a little, if not enjoy it and take a small mental break.
Know How to Use Technology
Learning how to use your heart rate monitor or your run pacing for than a bling GPS watch is key over this longer distance. Ensure you know how to use the data appropriately as it can give provide valuable feedback into being able to compare perceived effort levels to actual effort levels. This should allow you to maintain your goal pace when needed and if feeling good allow you to go beyond – this is called racing!
Racing a triathlon is all about mental toughness no matter the distance, its lots of fun at the start where spectators are gathered around going crazy, but it gets lonely out the northern end of the run course where all you can see is the salt bush. Here it’s easier to set short term goals such as; focusing on step rate, stride or some technical aspect that takes your minds focus somewhere constructive, or breaking the race into smaller portions by getting the next aid station or km marker at goal pace. Remember towards the end it is a race, if you find you are in ‘the zone’…run with it!
Have a plan to use your aid stations. Some people use them as both a goal to get there and have a small walking break – even the pros often use this technique - but it’s not a buffet! Keep it simple, hydrate, and fuel often, and use some ice or water to keep cool.
Good luck, have fun and smile for the camera.