Race Day Pacing

After my recent IRONMAN 70.3 race in Raleigh, I realized that I really need to work on my pacing and overall energy output. My swim needs work in general, so I won’t address that here. My bike split was fast; my goal was to average 19 miles per hour, and I actually averaged 19.43 miles per hour.  However,  I suffered on my run, averaging 11:35/mile, which is no where near the 8:41/mile pace that I had planned for. I was too out of energy for the run, and just focused on surviving the heat. Anyhow, the article below is a good explanation on how to develop your race pace.

It takes a while to develop a sense of how to pace yourself for a long race. Beginners have a lot of trouble pacing, often because they elide the feeling of freshness with the idea that they need to increase the intensity. It takes time to build awareness around how much energy you have and where you should allocate it.

Unlike a power lifter who, in a maximal effort, can afford to use all his energy at one time due to the brevity of the lift, an endurance athlete needs to efficiently disperse his/her energy throughout the long event to have an optimal race day. Think of all your race energy contained in a tube of toothpaste. Your job is to force out all the toothpaste over the course of the entire race. You can choose to squeeze the tube really hard at the beginning of a race or up a hill, but then you have less toothpaste in the tube to last you for the rest of the race. For beginners, usually the best way to approach a race is to try and distribute their energy, that toothpaste, evenly, or start conservatively and build as the race goes along. Doing this can help prevent a substantial slow down toward the end of your race. – Jon Fecik

Originally from: https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-Lab/2017/May/22/Three-Beginner-Triathlon-Mistakes-to-Avoid