|
To PTS Home >
As I mentioned earlier, an IM race day is a long day. Some people refer to it as a “long day of training” as most athletes have different perceptions of what “racing” is – and this can really hurt you on a 10+ hour day. I recommend that my athletes think of the swim as the warm up, the bike and first part of the run as the build and the last half of the run as the race. An effective pacing plan will get you to the latter part of the marathon to test yourself – a poor plan will only leave with a lot of questions (and plenty of time to think about them).
The Warm-Up
I can hear it now – “But it’s a freakin’ IRONMAN! I don’t need to warm up!!!” I am not talking about 30 minutes of drills before the start, but I am talking about:
- continuing your usual pre-race routine (stretching, etc)
- reviewing key elements of your race plan
- getting your body “warmed up” by putting it through some light swimming
The Swim - The Warm Up
Your pace for the swim should be dependent upon your form – if you aren’t relaxed and smooth, then you are going too hard! Find your swim groove and get in it. Find some nice feet and settle into your pace. Your Motto: Only swim as fast as you can maintain good form. Bike - Warm-up to Build
The bike portion of the IM encapsulates your whole day. It is the longest leg, and the most envigorating/challenging. Focus in on your race, ride your pace and ignore the other athletes riding around you. Your goal is to ride a 30-mile warm-up, a 60-mile steady piece and a 22-mile build. Veer from a conservative ride plan and you can kiss your race plan goodbye! Your Motto: Be patient and ride your race!
Up to Mile 30: Still Warming Up
Forget the other racers ripping by you now. Chances are you will see them again before day (if not the bike leg) is done. Your pace should be easy (allowing your HR to settle), and you are finding your rhythm and beginning your nutrition strategy. These should be very easy miles.
Mile 30 – Mile 90: Steady
Things should be much calmer now. You have found your “pack” for the day. Keep the nutrition plan on target (yes, this is most important) – especially through the special needs section. Your pace will pick up a bike (ONLY a bit), and so the effort will be in the easy-moderate range as you settle into your goal IM pace.
Mile 90 – Mile 112: Build
Make no mistake about it – you are working here. Continued nutrition is key as you fuel up for the run effort (when you can’t eat as much). Your pace is moderate-hard (you might not be going any faster, just working harder to maintain the same pace) and you should be making a move on most of the field if you have paced yourself accordingly. You will be tired and ornery – maintain your focus (remember The Zone!) and work your bike to the transition.
Run - Build to Finish
You will start the run feeling really funky. Remember that you have been here before in training; focus on getting your legs up to race speed over the first half of the run. The goal of your run is go get in a groove that will bring you the halfway point (somewhere around mile 18) and then work towards the finish line. Your Motto: Be patient and ready to deal with your inner demons!
Up to Mile 18: The Build Continues…
Find that rhythm and get into The Run Zone by focusing on the approaching aid stations and getting there on schedule. Keep the nutrition up as long as possible; solid nutrition now in the run means a solid run later! These miles should start under goal pace for 1-3, then dialed into goal pace from 3-18.
Mile 18 to Finish
You are entering The Zone here. People you waved and said HI to on lap one only get a ‘thumbs up’ or a nod, if that. Your body is on autopilot and you are on a mission to get to the finish line. Continue your nutrition. Focus on maintaining good form and your pace. You are moving aid station to aid station, preparing for that final run down the finish chute!
Conclusions
Pace yourself well and you will be able to race your day. No pace = No Race. Deciding to jump on a faster wheel in a group ride is one thing. Heading off with a faster group on race day is another. Remember how you have trained for the last few months, for that is how you will race (no new tricks on race day!). And most important of all: Remember to be thankful that you can do this race in the first place!
IM 101 | IM 102 | IM 103 | IM 104 | IM 105
All of my training articles are also available at Endurance Nation. As a member of Endurance Nation you'll gain open access to over 25 training plans, affordable group coaching solutions, 400+ articles, and join a vibrant community of smart and supportive endurance athletes. Please visit Endurance Nation to learn more.
Close Window |