Today's episode topic is about what data you need to stick to on race day. Because whatever distance you’re doing, whether it’s a Sprint, Olympic, 70.3 or full Ironman distance triathlon, each race requires its own pacing strategy
If you want to get the most out of yourself in your race, you need to understand what your pace capability you are able to hold as an athlete at each distance.
This is one of the most forgotten yet important parts of having a good race!
Timestamp:
00:00 - Introduction
01:00 - Gratitude
02:02 - When are you too old to be competitive?
05:14 - The 3 factors to a good sprint
07:03 - Work/Life/Training balance for the age grouper
10:45 - Why more pressure on yourself is good
12:30 - Jakob Ingebrigtsen’s winning race strategy
14:07 - Keeping lactate under control
17:10 - Don’t make your first km the fastest
19:07 - The best pacing strategy for a triathlon
22:11 - Swim Pacing
25:55 - In the sprint it’s okay to burn a match
27:53 - Bike Pacing
31:10 - Knowing what’s possible for you
32:20 - Sprint distance: how much power can you hold?
35:10 - Why triathlon pacing is different to other sports
36:45 - Understanding the difference in your experience vs ability
41:09 - What power you can hold based on your age/experience
43:15 - No one is above 80% FTP unless they’re a pro
45:50 - Run Pacing: What can you expect to run after the bike?
49:30 - Using your 10km PB to predict your half marathon
54:14 - How to predict your marathon time
57:40 - The running goal you should be aiming for
58:30 - If you understand this then you will race as good as you ever have
The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.
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