2019-06-01_220_Triathlon

KOUT VISIO

TRAINING

100 / /June 2019

TIMDON

is a multipleITU

worldchampionand

3 x Olympian.Now

oneofthefastest

Ironmansin theworld,

he’sheretoanswerall

yourracingquestions

and concerns.

s

omesaythatpacingisanart,but

inIronmanit’smorea skill...and

a bloodytoughoneatthat!Yet

theseareskillsyoucanlearn

fromviayourtrainingandshorterraces,or

evenracescenario-typebricksessions.So,

if you’repracticalaboutit,youcannailit!

STARTINGYOURPACINGSTRATEGY

If you’redoinganIronmanandyou’re

worriedaboutthecorrectpacing,I’m

guessingyoudon’tjustwanttofinishthe

race,butalsohavea goaltimeandposition

inmind.That’sthekeyand the start of

yourpacingstrategy.

ANALYSEYOURDATA

Withyourcoach,orif you’reself-coached

withsomeofthedatayou’llhavegained

fromconsistenttraining,you’llbeableto

makea prettygoodguesstimateforyour

swim,bikeandrunspeeds,pacesandHR

or power. There are also great websites out

there(suchasBestBikeSplitand

Windsock)thatcanhelppredictyourbike

timeandthatyoucanaddintotheequation.

WITHPACINGCOMESFUELLING

Withpacingalsocomesfuelling,andthis

canaffectyourpacebadlyif youdon’tstick

toyourpre-determinedfuel/hydration

planforthebikeandrun.It goeswithout

sayingthatyoushouldn’ttryanynew

productsforthefirsttimeintherace,no

matterhowgoodsomeonesaystheyare!

Sticktowhatyou’vetriedandtested,and

alsotothesameschedule,thatyou’vetried

intraining;onceyounailthatyoucanthen

thinkaboutthepacingof the race.

BECONSERVATIVE

InIronman,it’salwaysbettertobemore

conservativewithyourpacingassomething

canalwaysgowrong.It’sa longdaysokeep

someenergyleftforthelast30-40km of

the bike and 10-15km of the run.

HOW TO PACE YOUR

FIRST IRONMAN

Howdoyoupaceyourrace?I’mdoingmyfirstIronman

laterthissummer,andamworried I’m going to mess it

up from the off!Marian Mahoney