For Inside Triathlon

Perfect Pacing for Long Course

© 2006 by Joe Friel and Doug Bush

You have planned and completed the perfectly periodiuzed training plan, finalized the ideal race day nutrition, spent a ton of money on the latest high tech bike and run equipment, but on long course race day you make a bonehead mistake. You start too fast because “it felt easy” and next thing you know your stomach shuts down and you limp to the finish.

Welcome to the club! And it’s a big one. Most athletes don’t put nearly enough thought into how to pace long course events. Even fewer ever rehearse a pacing plan. Many who have had great performances at sprint- and international-distance races struggle at longer events for the simple reason that they go out hard. Most newcomers to long course racing simply aren’t patient enough.

For long course triathlons it is vital to have a good race day pacing plan that is challenging yet obtainable. It also must be rehearsed many times in training—every aspect of it. Athletes who have a plan often get caught up in the excitement of the race or get passed by another athlete and abandon their original plan and start at a pace that can’t be maintained. This happens all too often. In fact, if you aren’t being passed early on each leg of the race then you’re going too hard.

Swim

We have all heard the old adage, “The race can’t be won on the swim, but it can be lost there.” Based on what you know about your training pace, seed yourself in a realistic position for the start. It is not a good idea to be at the front of the wave if you know that you are going to finish in the middle. Once the gun sounds don’t panic and sprint. Instead start the first 500 yards at moderate effort. Starting at a moderate pace and building intensity will produce a much faster, and more enjoyable, swim than going out fast and fading.

Concentrate on long smooth strokes with a small kick and most importantly find a good person to draft as this can save some effort for the bike and run. Drafting is a skill that should be practiced with some friends during training as it does take a bit of practice to master. In the last 200 to 300 yards of the swim think about what you will need to do in transition and increase the kicking to help prepare the legs for the run to the bike.

Bike

            Just like the swim it is imperative to maintain an even pace or better yet have a slightly increased effort for the second half of the bike. Perceived exertion, power meters and heart rate monitors are all excellent tools for helping monitor how you’re doing. A power meter will give accurate, real-time feedback of your output and is the best method of establishing a realistic, attainable pace. Typically, speed is the least effective method for monitoring intensity as factors such as wind and terrain can greatly influence it and not provide a realistic view of what’s really happening.

Segmenting the bike into thirds breaks it up into manageable chunks. Rather than looking at the ride as 56 or 112 miles, thinking of three equal segments helps maintain focus. Try to stay in the aerobars as much as possible and get out of the saddle briefly every 30 minutes or so to stretch the back and leg muscles.

Bike First Third

This is the single most important segment of the race. Resist the temptation to start hammering right out of T1. Get settled in and start out easy to give the stomach a chance to settle down from the swim. After 10 to 15 minutes begin your nutrition and hydration plan. Establish a relaxed breathing pattern and don’t worry about what other riders are doing. Chances are good that they are riding too hard and you’ll reel them back in eventually. Passing them later will be your reward for being patient now.

Middle Third

Often the middle of the bike is when many athletes lose focus and time. Now is the time to increase intensity just a bit as compared to the first third of the bike segment. It is good to get out of the saddle on short climbs to stretch a bit, but don’t try to muscle up every climb. Spin and use the bike’s gears. Continue to maintain the nutritional plan and resist the urge to push the pace to the max.

Last Third

In general, attempt to maintain the same zones as the second third of the bike. If you were patient early on, maintaining intensity through this last section won’t be difficult as you will be looking forward to getting off the bike. At the beginning of this third do an assessment of how you are feeling and adjust your pace a bit as necessary. If you are starting to feel fatigued back off slightly, but if you are feeling good try to lift your pace a just a bit. For the last few miles stand occasionally to stretch muscles and mentally prepare for T2 and the run.

Run

            If pacing during the bike was good the first few miles of the run should feel smooth and relatively easy. Heart rate may be elevated for the first mile or two. Just hold back a bit and listen to your breathing to get pacing right immediately out of T2. It is important to recover from the bike during these opening miles. Hold back more than you think you should during the first half of the run as later on you will need this energy.

One strategy that can help during the run is to focus on running from aid station to aid station rather than thinking of running the whole distance. Focusing on running the next mile is much more manageable than thinking about running 12 or 25 more. For the majority of the run use the following guidelines for exertion, but during the last few miles you will have to dig deep and tap that little bit of effort you saved earlier in the day.

 The last few miles of half or full Ironman will be tough no matter how well pace was managed throughout the day. Practicing patience and constantly monitoring your effort can ensure that your day ends in the best possible manner. Remember: Patience is the key.

 Joe Friel is the author of The Triathlete’s Training Bible and the founder and president of Ultrafit Associates coaching group. Doug Bush is a coach, exercise physiologist and member of Ultrafit. More about Doug and Joe may be found at www.endurancefactor.com and www.ultrafit.com.