Breaking it Down
by Cherie Gruenfeld - IM Age Group Champion
As triathletes, we tend to divide our races into the three disciplines (swim/bike/run) and the two transitions (T1 and T2). That's fine for shorter distant races. Ironman, however, is a very different animal, and requires a different perspective. I suggest that a better strategy is to break the "King of Triathlons" down a little finer than that, because there are several points in the race that can be critical to our success and yet we tend to just lump them in with the swim, bike and run. Specifically, I'm referring to: A. the last few minutes of the swim (preparing for the bike)
B. the first few minutes of the bike
C. the last few minutes of the bike (preparing for the run)
D. the first few minutes of the run We all know that you need to get settled into the bike and the run quickly. But what is the best way to go about that? Let's break it down:
A. The last few minutes of the swim:
Although it's generally good advice to "Stay in the moment," I contend that, shortly before the end of the swim, your time would be well spent starting the mental switch from being a swimmer to becoming a biker. If you've been kicking big, slow it down. Let the big muscles rest a bit with a two-beat kick. Start visualizing T1 and see yourself going through the motions of getting out of the water, shedding the swim gear and donning the bike gear, in detail. In this visualization, make sure to see yourself as calm. This will not only get you mentally prepared for a quick and efficient T1 but will keep you on an even keel when you get caught in the crowd frenetics that begin right in the finishing chute of the swim.
B. The first few minutes of the bike:
The important thought to carry out of T1 is that no one's race is won or lost in the first five minutes of the bike leg, regardless of what that guy hammering out of transition thinks. 112 miles makes for a long time in the saddle whether you’re a pro or a first-timer. So the objective is to settle into an efficient pedal stroke and, as quickly as possible, bring your heart-rate down to the zone in which you'll spend the day. As soon as you're there, go ahead and top-off the fuel tanks, adjusting for what you've lost during the 2.4 mile swim. You'll find yourself calm, well-fed and riding efficiently. Relax onto the aero bars and you've set yourself up for a rock solid second leg of your race.
C. The last few minutes of the bike:When we see our computers turn over to 105, 106…, there's not a one of us who isn't ready, mentally and physically, to be done with the bike. If this were a Saturday ride with the group, you'd be all set to roll up to Starbucks, cozy up to a double latte and brag about hammering the big hills while resting your trashed legs. But this is no Saturday ride with the guys and you've got a marathon to run. So when you get close to T2, start preparing. Stop eating and drinking for just those last few miles. You don't want any Gatorade sloshing around in your belly as you start running and you'll start refueling again as soon as you get settled into the run. It's time to get the trashed legs ready for their next task, so ratchet it down a notch and spin, giving your legs some much-needed relief. Stand and stretch out your back and your glutes. Your body has been in the aero or sitting position for many, many hours, so wake it up with as much moving around as is reasonable considering you're still on two wheels. If you watch your competition zoom on ahead to T2 as you spin and stretch, don't worry: Sticking to your preparation plan will serve you very well and they'll wish they'd followed suit as you pass them in Mile One of the run looking strong and steady.
D. The first few minutes of the run:
Even with all that brick training, your legs will likely feel like bricks. But because of all that brick training, you know that you can get settled in and run well. That first mile is all mind game. The body wants more time to get going while the mind wants it to start running well right now. As an old Gatorade ad used to tell us: "Take your body where your mind wants to go." Don't let yourself think about the 26.2 miles ahead. Your short term goal is getting to the first mile marker, as though it were a separate stage of the race, and being in the groove when you reach it. That's also where the crowds usually are. Use them. Run well right now as they cheer you on.
Incorporate these suggestions into your overall game plan and I believe you'll be setting yourself up for a breakthrough race.
Good luck. Cherie Gruenfeld - IM Age Group Champion
The Master Amino Acid Pattern (MAP) Newsletter offers strategies and tips for increasing athletic performance, training more effectively, extending muscle endurance, overcoming injury, achieving optimal nutrition, and more. Delivered every two weeks.
Articles from Cherie:
Key Workouts for a Successful Ironman Race Part I - Part II - Key Workouts for a Successful Ironman Race - Analyzing the Last Season to Have a Better Next Season - Setting the 2006 Calendar - Breaking it Down - Something for Nothing - Work + Recovery = Peak Performance - Getting Back in the Game - To Race or Not to Race? - Kona Moments - PERIODIZATION Ð MAKE IT WORK FOR YOU - New Age Group Record at IM Arizona - Critical Success Factors for a Great Ironman - The Ironman Run: It's a Mind Game - Remain a Competitive Racer - What's This Race All About - To Every Workout There is a Purpose -
My 2008 Resolutions
-
Looking Forward to the Future
-
How About the Kids? -
Other Kids
-
Become An Ironman
-
Beware the Pitfalls
To have racing success
Back to the Future
Buffalo Springs Lake 70.3
Circling the Drain
Lessons From Beijing
From the Desk Of Cherie Gruenfeld
Ironman – Now That You've Committed
It's All About the Run
Order MAP
| 
