How to get a new PB at 70.3 Bangsaen?
Inspire . Knowledge . Race Review
How to get a new PB at 70.3 Bangsaen?
Take care you body and mind
It’s finally race week here for IRONMAN 70.3 Bangsaen. Your diet, nutrition , physical and mental conditions are vital and should be checked and monitored regularly.
Big volume training day to validate your fitness should be avoided 10-14 days prior to race day.
Have something familiar for your meal 1-2 days pre race. Make it light for dinner on Saturday. Race day breakfast should be some food that rich in Carbohydrate and protein also easy to absorb to body’s energy system.
Allow yourself some quiet time for 30-60 minutes per day and use it for re-evaluating your race day strategy and your plan B in case of some issues happen during the race.
Divide your race into small parts
Yes, it is good to have a personal goal time. But you just cannot keep thinking about that goal time for the whole race.
With many small parts and goals in every part. When you can succeed in each part. Not only it brings you a confidence boost but it also becomes easier to achieve your goal time.
Let’s say if your goal time for 70.3 race is under 6 hours. It could become 45 minutes for 1.9 km swim, 3 hours for 90 km bike and 2.10 hours for half marathon and 5 minutes for T1 & T2.
What is your average pace for 45 minutes 1.9 km swim ? How many minutes you need at half point of the swim in order to get your target time? Those are all important numbers that you must know.
For 90 km bike you can cut the distance into 3 part 30 km each. To achieve 3 hour 90 km bike, you should finish each part under 1 hour or to make it simple you should have average speed of 30 kph in every part.
A 2.10 hours half marathon will give you 6.09 min/km average pace. At the half way point (10.5 km) you should run under 1.04 hrs. In each 5km you must finish it under 31 minutes to achieve your goal time.
As you can see, by dividing or cutting your goal time into pieces could help you achieve your total goal time easier and more effective.
Familiarize yourself with race course and transition
It is absolutely much better when you know and familiar with all the race course and transition flow. By keeping your focus only for moving yourself through many different terrains and pace management will give you a better result than racing with some worries about directions.
Of course, you can save time in transition area by memorizing all the transition’s flow; swim in, bike out, bike in, run out and finish line.
Good forms before hard effort
You are about to race long distance triathlon which consists of 1.9 km swim , 90 km bike and 21.1 km run. This race pattern would bring you at least 5-7 hours of continuous exercise.
What would happen if you put your best effort in the first 1km of swimming or in the first 45 km of bike ride? Can you imagine running in race pace in the last 5-10 km of this race?
Keep in mind that your efficiency during swim, bike and run with a good refueling plan would give you a better race. Also, it will helps you save your energy for the last part of the race when everyone start walking and you are still running strong.
Race day is your special day. Be present and focus on your goal in each part. Be prepare to solve problems which could arise as the distance getting longer.
Your race on this Sunday is a great and noble act. Whether you knew it or not, you already gave inspirations to thousands of people to look after themselves for a better life through the sport of triathlon.
Wish you have a great race.
TC-triathlon
Inspire - Knowledge - Race review
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