FWIW...I want to encourage everyone who completes an IM under EN guidance to participate in the post race podcast series the the coaches do. I am guessing some people are a little timid towards being in a live recording like that, which is probably why there are only a small portion of the total racers that end up participating, but, it is a valuable learning experience.
I THOUGHT I knew the ins and outs of our race execution detail, but, I learned a few things doing my CdA podcast with Rich that I have probably heard and forgotten along the way, and I wanted to pass them along here.
1. Don't look at your average power on the bike during the race. Only worry about what you are doing at the moment, and "stay in your box" on that. This make sense, but I had that display (avg power) up on my Garmin and was trying to manage that average at times during the ride...and that is actually kind of stupid. Makes sense...not sure how/why I missed that when doing my RRs and prepping for the race.
2. Re: walking the aid stations. I did this during the race, and it works great. It is amazing how knowing you get to walk for a few steps can keep you running between the aid stations. However, there are 2 details that I missed and that I picked up in doing the podcast with coach Rich: A. Run through the aid station to the last person offering what you want (water, Powerade, etc) and walk from there. This way you aren't walking IN the aid station, but out the back of it. This keeps you from walking all the way through the aid station which is really walking too much. B. Walk for 30 steps. This is a finite number that you can count and you know when you walking privileges are over so you don't walk too long. Just 30 steps, and the 30th is your acceleration step back into running.
As I said, I thought I had picked up all of our little race strategy details...but there are always things to be learning. So, hope these details help someone. And, PARTICIPATE IN THE POST RACE PODCAST BECAUSE IT IS A GREAT LEARNING EXPERIENCE.
Oh yeah...mske sure you know your splits, and don't forgot to put in a great plug for EN at the end when coach asks, "anything else you want to add?"...I completely dropped the ball on this! Dang! EN Rawks!
Thanks to the participation of your teammates I was able to record 9 RR podcasts for IMCDA last week. Most importantly, the podcasts covered a wide range of race times, execution successes, failures, etc. Lots of learning points for everyone.
Comments
I THOUGHT I knew the ins and outs of our race execution detail, but, I learned a few things doing my CdA podcast with Rich that I have probably heard and forgotten along the way, and I wanted to pass them along here.
1. Don't look at your average power on the bike during the race. Only worry about what you are doing at the moment, and "stay in your box" on that. This make sense, but I had that display (avg power) up on my Garmin and was trying to manage that average at times during the ride...and that is actually kind of stupid. Makes sense...not sure how/why I missed that when doing my RRs and prepping for the race.
2. Re: walking the aid stations. I did this during the race, and it works great. It is amazing how knowing you get to walk for a few steps can keep you running between the aid stations. However, there are 2 details that I missed and that I picked up in doing the podcast with coach Rich:
A. Run through the aid station to the last person offering what you want (water, Powerade, etc) and walk from there. This way you aren't walking IN the aid station, but out the back of it. This keeps you from walking all the way through the aid station which is really walking too much.
B. Walk for 30 steps. This is a finite number that you can count and you know when you walking privileges are over so you don't walk too long. Just 30 steps, and the 30th is your acceleration step back into running.
As I said, I thought I had picked up all of our little race strategy details...but there are always things to be learning. So, hope these details help someone. And, PARTICIPATE IN THE POST RACE PODCAST BECAUSE IT IS A GREAT LEARNING EXPERIENCE.
Oh yeah...mske sure you know your splits, and don't forgot to put in a great plug for EN at the end when coach asks, "anything else you want to add?"...I completely dropped the ball on this! Dang! EN Rawks!
Thanks for taking the time to share your experience with the Haus!
Sub 11 is no problem for you with a bit improved execution on the bike and an overall faster course (IMFL?)
Thanks to the participation of your teammates I was able to record 9 RR podcasts for IMCDA last week. Most importantly, the podcasts covered a wide range of race times, execution successes, failures, etc. Lots of learning points for everyone.