Pacing & Nutrition

Pacing

Pacing is an important part of racing. You want to set a pace you can maintain for the whole time. A negative split time is even better, the second half faster then the first. Starting out too fast is a bad thing, this will cause you to fade towards the end. I found out the hard way. Last year I was racing someone on the bike portion. We went as hard as we could. I beat him on the bike and then paid for it on the run. I knew this guy was a much faster runner then me so I was ok when he passed me. It was my slowest 5k ever though. The next race I paced my self and cut 10 minutes off the run portion. My bike average was 1 mph slower. Through you're training rides you should figure out you average pace. Drafting off other riders is not allowed in triathlons. You need to keep 3 bike lengths back. If you are passing someone you have to make the pass pretty quick. They cannot try to prevent you from passing. They have to let you pass and drop back 3 bike lengths. They can then pass you back. This is one of the rules most triathletes get in trouble for.

Nutrition is sometimes called the 4th discipline. Once you start getting over an hour of exercise it is time to consider adding some nutrition. Since we are only going to be out there for 1h 15m this week, we should be fine. If you are going any longer or if you are going all out then you should consider adding some fuel. Gu, sport beans or Chomps are some of my favorites. I usually take one of these on the bike portion. I try to do this about 3 miles from the end so it has some time to settle in my stomach. You need to make sure and drink some water with these. If you have never tried some of these products before practice days are the time. Race day is not the day to try anything new. No new clothing, bikes, shoes or new foods. You will hear that again...

Setting goals

I am a firm believer in setting goals. These goals must be written down as well for them to take hold. I like to set major goals and also mini goals. I also think that as you are getting close to reaching a goal you need to set some new goals. Last year I decided to set some fitness goals.

swim 50 miles

bike 1000 miles

run 500 miles

I reached all these in about October. I was very happy to have met my goals for the year. So I upped the ante on the goals. I figured out how much I was training and then added that to my goals. It made it so I could attain them by the end of the year but it kept me motivated to get out and train.

My year end totals were

swim 83 miles

bike 1683 miles

Run 737 miles

I had never set these kinds of goals before. In the past we all make New Years resolutions to get in better shape. Last year I had hard numbers that I was trying to accomplish. I could just divide the number of weeks by the miles and have a number I needed to train for. I also added 2 weeks off in case of sickness or injury. This worked so well last year that I have decided to go the same route again this year. So for 2010 my goals are

Swim 200 miles

Bike 2000 miles

Run 800 miles

I know that having goals helps me. I keep track of my training on Daily Mile. I also keep a log book that I write in each day. This allows me to see how I am doing and how far I have gone so far this year. So write those goals down and look at them from time to time during the year.

Getting started

I have decided to create another blog that is strictly for my training. I am currently training for the 26.2 with Donna Marathon. I started running Sept 2008 and have been running ever since. I was trying to get in better shape. I was working out at the "Y" but I wasn't really serious about it. Then my friend told me about the training she was doing. It is Galloway method of running. You run a minute and walk a minute. She was training with a group and invited me to come out and give it a try. I went out the next Saturday morning and ran with the group. I struggled to complete the run but we did 6 miles that day. The following weekend They were starting a half marathon training group. So I decided to join. They slowly built up the miles and I finally ran a half marathon. My goal was to break 3 hours. This may not be a very fast time but I was very happy with how I did. 5 months previously I wasn't running at all. As the training was winding down some of our group members started talking about what they were going to do next. The Gate River Run was a month after the half marathon. I figured since I was already all trained up that would be a good next race. Some people were also talking about triathlons. I was still going to spinning classes and had started swimming a little bit. Then I found out they have different distances for triathlons. I decided that I would try some in the summer. I started training on my own and then found a beginners group. I trained with them all spring and ended up doing 4 triathlons. 3 sprint distance (400 yard swim, 10 mile bike, 3.1 mile run) and 1 Olympic distance ( .93 mile swim, 24.8 mile bile, 6.2 mile run) In August I started training for a full marathon that will take place February 21st.

What I learned

It has been a lot of fun and a lot of hard work doing all the training. I have lost weight but I have also gotten in much better shape physically. I have meet a lot of really good people. This has been a really good journey. I would recommend finding a group of people to train with. I would also suggest setting goals and writing them down. Sign up for races ahead of time. then you are committed and have a goal for your training.

Here is my schedule for the upcoming year

2010 Race schedule

February 21 26.2 with Donna (Marathon 26.2 miles)

March 13 Gate River Run 15k (9.3 miles)

May 22,23 Tour De Cure

June 12 BFAST #2 (Sprint Triathlon)

June 19 Jax Sprint Series #1 (Sprint Triathlon)

July 10 BFAST #3 (Sprint Triathlon)

July 19 Jax Sprint Series #2 (Sprint Triathlon)

August 7 Jax Sprint Series #3 (Sprint Triathlon)

August 29 Hot Triathlon (Olympic distance 1500 meter swim, 40 k bike, 10k Run)

October 30 Ironman Miami 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run)

November 25 Outback Classic Distance (13.1 miles)

December 31 Vystar Gator bowl 5k

It promises to be a busy year for training but I tried to pick my races in an order that I could ramp up my training as I go. I also left room in there for some 5k's that I will do with friends. Hope to see you out there.