Racing the way you Train

Sometimes it takes a long time (or in my case a very, very long time) to master the idea of "race pace." But it has finally started to sink in and with it my times and overall finishes have improved!

Let me describe for you my typical triathlon, marathon or bike race experience: Out fast with the leaders, start feeling a little sluggish mid way through the event, rally to regain form for a little while, hanging on but fading into the finish. Now let me describe my normal training experience (swiming, biking or running no difference really). Warm up, chatting with fellow athletes, a few intervals of speed followed by some recovery, then an increasing effort to the end. Notice a difference? Yeah I finally did too. I train the exact opposite way from how I race!

It took the help of my triathlon coach, Tony Troccoli, to finally drove the message home for me. You can't ask you body to train a certain way then demand it to race in a totally different manner. It is a recipe for failure. He planned my workouts with the overall theme of building speed. Then it was simply a matter of executing the plan come race day.

Lets take a look at the swim. I so often see swimmers either never warming up or just getting in the water a few seconds before their wave start. Then the horn goes off and they are being fished out within 200 yards of shore or doing the breast stroke gasping for air. The race should reflect how you train: a few hundred yards of warm-up stroke followed by as many as ten hard efforts with equal recoveries in between before the race. Then at the start, no need for the fastest 100 you have ever swam, start out smooth and build into it, you will be amazed at the number of athletes you will pass!

The bike and run are very similar. You just can't come out of the water and hammer the bike! You need to transiton the muscles, reserve the power and slowly increase the effort. Again as you progress along the course the riders who are fading (and you are passing!) will far out number those who pass you.
I find I am always very eager when it comes to the run portion of a tri. I want to get off that bike and start moving up the ladder! This part of the "train as you race" theory has been the hardest for me. First few miles go at about 75%, then ramp it up to 85% with the finishing miles at top end. Boy do I now see all those other athletes who are cramping and slowing done to a shuffle (like I used to!) as I am building up momentum, it really re-enforces my pacing strategy.

So take some time before your next race and map out a negative pacing strategy, with your trainignstyle in mind. When race day arrives, remain calm and excute the plan. I think you will be pleased with the results!