Triathlon: Race Warmup and Pace

Posted on 04. Apr, 2009 by in Triathlon

Following a good warm up (this is based on the terrain of the race and the length of the competition):

  • Warm up
  • 30 minutes easy spining
  • 5 minute steady state
  • 4 minute tempo
  • 2 minute Muscle tension
  • 1 minute fast pedal
  • 1 minute power interval
  • 1 minute rest
  • 1 minute power interval
  • recover
  • here you may try a mini brick just to get the body dialed in to the transition (run for 10 to 12 minutes easy pace)

Race:

  • Know the terrain and the distances well
  • If you can do your warmup on the course that would be optimal
  • Begin the race by trying to ease into tempo pace (meaning tempo heart rate)
  • then push yourself past steady state and settle back into steady state
  • The feeling wil be simular to the warmup
  • From here try to sustain a steady state heart rate, and pace yourself so when you need an extra boost it is there. If you go too hard, too fast, then you run the risk of blowing up and putting yourself into recovery mode until you feel better.

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