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Implementation
Whether you’re competing in a 5K road race or in a triathlon, the first rule of most competition is to not start too fast. That would push your body to burn more sugar, running the risk of depleting your glycogen stores early, which would cause your fat burning to diminish too. Starting some races at a comfortable pace, perhaps just slightly faster than your average speed for the race, is the most practical solution. It may take discipline to avoid getting caught up with the pack—most of whom will go out too hard. But don’t worry; you’ll pass them later in the race. This may not always work in events such as cycling and is more of a reason to warm up well. For some events, like ultramarathons, going slower for the first part of the race works even better. You’ll build your speed throughout and finish very strong.
Another important component of competition is learning how to relax. The start of any event can leave you anxious and gripped with tension. Just think about standing there waiting for the start. Your heart rate is high, you’re tense, and your breathing is fast and shallow. While some of this energy is important for the race, too much of it is an overstatement by the mind and an unnecessary drain of energy.
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Question: I always have difficulty falling asleep the night before a triathlon. In fact, it’s the same whether it’s a full Ironman or sprint race. I am lucky to get three solid hours of sleep. I am waking up constantly, or tossing and turning. What strategies or tips can you recommend for a good night’s sleep?
Answer: This is not unusual, as pre-race tension can keep you awake long after you’ve gotten into bed. In addition to dealing with stress better, sticking to your usual routine can be very helpful. This means keeping the same eating habits and other daily activities, and avoiding getting caught up in the many pre-race festivities—these are for all the non-competitors but not for you. These activities are where you’ll find many other stressed competitors. An easy walk after dinner may be very helpful in relaxing, and a hot tub or shower right before getting into bed can help with falling asleep.
From the moments before the race starts, focus on your breathing and relaxation. If you’re successful at this, your form will be better, your muscles more balanced, you’ll have a lower heart rate, and your overall performance can improve—all from being more efficient. Perhaps you require a physical focus on race day; write the word breathe or relax on your hand or arm where you can easily see it.
Another successful and important strategy is to avoid high peaks in your heart rate during the event. This can only be done if you’re using a heart-rate monitor, unless you’re very experienced or well in sync with your body. The heart rate normally increases when you are ascending a hill or speeding up, sometimes dramatically. For example, you may be riding along on the road with an average heart rate of 150, when suddenly you begin to climb a steep grade. Your heart rate might climb to 170, 180, or to its maximum level if you’re on the right grade. In a shorter event, this poses less of a problem. But in longer races it can have devastating effects on your energy, using up too much sugar and glycogen. If this is done too early in a long event—even one lasting only an hour or two—you may risk running out of fuel later in the race. That doesn’t mean you should let the pack out of your sight or slow to a crawl at every hill. If you’ve built enough aerobic speed, you’ll be able to ascend hills at a good pace without the heart rate rising to maximum levels. In some events, such as running or a triathlon, you’ll allow the athletes near you to get ahead, only to catch them soon afterward by having used less energy to get to that same point. However, in some long events, like an Ironman-distance triathlon, riding at your maximum aerobic heart rate and never higher during the bike portion is essential to maintain sufficient energy and still have enough left for an effective marathon.
For runners, in particular, a potential loss of energy during a race comes from overstriding. For some reason, as fatigue increases, many athletes want to reach out with their legs, as if they’ll go farther with the same energy. Instead, as you stride longer your body uses more energy, indicated by a higher heart rate. The best recommendation is to allow your stride length to be governed by your brain and the body’s energy levels rather than by your image of what you should look like.
Another common problem encountered by competitors during or just prior to an event is last-minute experimentation. Some athletes even decide to change their routine right in the middle of a race. For example, knowing which “energy” drinks are provided on the course is important, especially if you don’t tolerate that particular product. But the most important issue during a race is hydration. Consider the fact that by the end of a long endurance event, most athletes are dehydrated to the point where it adversely affects performance. So the simple action of drinking water is vital for a good race.
