To finish our series on how to manage each segment in medium and long distance triathlons, we will delve into the last stage as if we were in a real triathlon. In this article we will focus on the running race, the last, but critical segment that can define success in these competitions. If you have not yet read the previous ones, you have them in our section tips.
Put yourself in a situation, you have already swum your 1900m or 3800m, controlling the pace at all times, without excessive efforts at the beginning of the swim that would weigh us down muscularly in the final meters. You go out and make a perfect transition in T1 (How to do it would be for another post), you have taken the bike and you have pedaled with a perfect “pacing” for the 90 or 180km and you have already put on your shoes in T2. Now you face 21 or 42kms with accumulated fatigue and controlling your pace to be as efficient as possible is key. You need to give it your all but with control, here are our tips.
Set a target pace
Before the race, it is crucial to have a target pace set. This involves calculating the average pace per kilometer or mile that you want to maintain throughout the race. Take into account your current ability, terrain and weather conditions. A target pace from the beginning will help you prevent the adrenaline of starting the last segment from making you start too fast and exhaust yourself early.
Divide the race into small objectives
Break the run into smaller, more manageable segments. This makes it easier to control your pace and helps you focus on short-term goals. For example, in an Ironman, you can divide the race into 4 sections of approximately 10km. Consider reaching the first objective and evaluate how you feel.
Use a potentiometer to control the power
A powerful tool for managing pace is the use of a potentiometer. This device measures the power you generate when running and helps you maintain a constant and sustainable pace. The potentiometers can calculate what power you should take for your target final time and control it in real time, which is especially useful in mountainous terrain or with strong winds. If the profile becomes more difficult or the wind blows stronger, you can forget about the rhythm, since to maintain it you will have to exert more power and you run the risk of fainting. Just focus on developing the power you had in your initial plan.
En 365Rider you have the Stryd running power meter, check it out.
Listen to your body
Despite having a pacing plan, it is essential to listen to your body during the race. If you feel like you're pushing the pace too much or depleting your energy reserves, consider adjusting your speed. Pace management also involves knowing when to speed up and when to maintain a steady pace. Learn to recognize your body's signals and adjust accordingly. For each mini goal you set, you can evaluate yourself, choose to slow down, hold on, or even increase it. The plan must be flexible.
Practice in training
Pace management is a skill that is perfected with practice. In your training, work on maintaining your target pace and practice dividing the race into segments. Use your power meter in training to become familiar with its use and learn to interpret power data. And above all, know yourself, interpret your body's signals and adapt to what it says.
In conclusion, managing the pace in the running race of an Ironman or Half Ironman is essential for a great final time. A solid pacing plan, dividing the race into segments, using a power meter, and listening to your body are key elements to maintaining a proper pace and reaching the finish line successfully. Prepare, train and execute your pacing strategy to reach your goals in these endurance competitions. Good luck on your next race!
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