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I wanted to wish everyone GOOD LUCK in this weekends race. Given that it's suppose to rain over the next couple day
s, it should cool the water down a little and get some of this pollen count down. As of today there is a 30% chance of isolated thunderstorms for Sunday so prepare for this possibility and get your game face on! ;)
I wanted to wish everyone GOOD LUCK in this weekends race. Given that it's suppose to rain over the next couple day
s, it should cool the water down a little and get some of this pollen count down. As of today there is a 30% chance of isolated thunderstorms for Sunday so prepare for this possibility and get your game face on! ;) Last Minute Tips
Remember to RELAX when starting out on the swim! I know there's a lot of pushing and shoving, but pick your line of swim
Remember to RELAX when starting out on the swim! I know there's a lot of pushing and shoving, but pick your line of swim
strategically and RELAX. Once you round the corner on the left you'll be glad you did. Most of the others will be out of breath. From here it's a straight shot to shore. So again, RELAX, keep your strokes long and turnover consistent. By now you will have found 1 or 2 people to draft off of, so bring it home!
Remember - to walk your transitions in the morning. The swim out to bike - bike out - bike in and run out. Most people never take the time to do this, but it really helps to reduce anxiety and speed up tra
nsitions. The bike rack area will look like a blurr when you run in from the swim, so practice the "direction you will take to your bike" from the swim and from the point at wich you dismount from the bike in - at least 3 times. This way - there will be no confusion.
Starting out on the bike - some of you may tend to get tight in the lower back or upper glutes. In anticipation of this, make you have given yourself a good b/f race stretch. IF you need to reach to your toes BEFORE getting on the bike or the cross the leg squat sort stretch - DO IT! the minute [30 sec/side] you take to do this will be time well spent!
Once your stomach is settled in the new biking position, take in some nutrition. It's probably going to be a little cool so don't forget to drink fluids. No hammering big heavey gears on the first part of the bike section. You will only tighten up more.
Also, when passing water stops be conscious of dropped water bottles. They can be slippery if you know what I mean.
Find your pace and be consistent. Your mantra from here until the end of the race is: "CONSISTENCY OF EFFORT".
When you are @ 3 - 4 mile out from the bike finish, take on some nutrition [fig newtons or whatever you eat as well as water]. This will make the first 2 miles of the run much more pleasant. I promise! You gotta be thinking about this.
When you are coming in on the bike and are @ 1/4 of a mile to the bike finish, switch to an easy gear and "spin" your way in. This will loosen up you legs and help prevent you from having "bike legs" on the first 500 meters of the run. [again] Because you practiced your transitions, you will know exactly where to mount your bike.
Run: when transitioning to the run it can be a little unsettling. You have laid out your run shoes, run cap, water belt, GU, etc. But if you feel frazzled there is another mantra that settles me down: "Slow is Smooth and Smooth is Fast". [It works every time] =)
OK, your on the Run.
Now is the time to reach down deep and pull those practice runs to the serface. Just like in practice, start out a little on the easy side and concentrate on keeping your stride long. This will force you to bring your knees up to stretch out the glutes. Your legs always follow your arms so REMEMBER - on the up hills, work your arms. "Glide" through the hills and lean forward and stride out on the down hills taking in air and deeper breaths to oxygenate the muscles for the next up and coming hill. Repeat this the entire way.
Now you are approaching the shady down hill where you come out to the lake.
OK - you can smell the barn and hear the crowd! Now.....I don't care what happened on the swim - the bike or for the last 6 miles....... From here on out, I want you to feel proud! I want you to become and personify the Olympic athlete that it lives in your spirit!
I want you to put your head down and run like you have never run in your life!
GO! GO!...GO! Lean forward and DO IT!
YOU'RE AWESOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Remember - to walk your transitions in the morning. The swim out to bike - bike out - bike in and run out. Most people never take the time to do this, but it really helps to reduce anxiety and speed up tra
nsitions. The bike rack area will look like a blurr when you run in from the swim, so practice the "direction you will take to your bike" from the swim and from the point at wich you dismount from the bike in - at least 3 times. This way - there will be no confusion. Starting out on the bike - some of you may tend to get tight in the lower back or upper glutes. In anticipation of this, make you have given yourself a good b/f race stretch. IF you need to reach to your toes BEFORE getting on the bike or the cross the leg squat sort stretch - DO IT! the minute [30 sec/side] you take to do this will be time well spent!
Once your stomach is settled in the new biking position, take in some nutrition. It's probably going to be a little cool so don't forget to drink fluids. No hammering big heavey gears on the first part of the bike section. You will only tighten up more.
Also, when passing water stops be conscious of dropped water bottles. They can be slippery if you know what I mean.
Find your pace and be consistent. Your mantra from here until the end of the race is: "CONSISTENCY OF EFFORT".
When you are @ 3 - 4 mile out from the bike finish, take on some nutrition [fig newtons or whatever you eat as well as water]. This will make the first 2 miles of the run much more pleasant. I promise! You gotta be thinking about this.
When you are coming in on the bike and are @ 1/4 of a mile to the bike finish, switch to an easy gear and "spin" your way in. This will loosen up you legs and help prevent you from having "bike legs" on the first 500 meters of the run. [again] Because you practiced your transitions, you will know exactly where to mount your bike.
Run: when transitioning to the run it can be a little unsettling. You have laid out your run shoes, run cap, water belt, GU, etc. But if you feel frazzled there is another mantra that settles me down: "Slow is Smooth and Smooth is Fast". [It works every time] =)
OK, your on the Run.
Now is the time to reach down deep and pull those practice runs to the serface. Just like in practice, start out a little on the easy side and concentrate on keeping your stride long. This will force you to bring your knees up to stretch out the glutes. Your legs always follow your arms so REMEMBER - on the up hills, work your arms. "Glide" through the hills and lean forward and stride out on the down hills taking in air and deeper breaths to oxygenate the muscles for the next up and coming hill. Repeat this the entire way.
Now you are approaching the shady down hill where you come out to the lake.
OK - you can smell the barn and hear the crowd! Now.....I don't care what happened on the swim - the bike or for the last 6 miles....... From here on out, I want you to feel proud! I want you to become and personify the Olympic athlete that it lives in your spirit!
I want you to put your head down and run like you have never run in your life!
GO! GO!...GO! Lean forward and DO IT!
YOU'RE AWESOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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