While we all aim to set PBs with every race, training super hard so we can go faster my philosophy is that most triathletes should learn how to race better. Sure, if you get quicker that will be a nice bonus but there is also no point training tirelessly to get fitter, if you can’t put it together on race day.
That is why this week I was pleased to work with a relatively new client to the sport who set their sights on improving their race performance between the first West Lakes race and Moana. The cornerstone of this was their race review. Post Moana they were able to show in their review great progress in all facets of the sport.
Their West Lakes race review highlighted they struggled with- anxiety in the swim, bike handling, run pacing and transitions like most beginners. But instead of simply accepting their limitations they did something about it. They took part in the Beginners Day, embraced the opportunities of group training and worked to train in a manner that allowed them to learn the skills they needed to execute a better race at Moana. The key feedback in their Moana review was,
- While they were a little anxious pre-race, they controlled the controllables and come race morning focused on the excitement of the race rather than the what ifs!
- This can be further improved by growing their experience bank by racing and training in as many new locations as possible and also focusing on better managing their own expectation related pressure.
- They conducted a better pre-race warm up, especially in the swim, and felt ready to go.
- Their start was still a little cautious, which is something to work on, but they are now aware of it and have opportunities to improve.
- They usually get anxious in the swim and have to stop and breaststroke for a while. While it happened again, they were able to get back on track almost automatically, quietening the mind and refocusing on what was required.
- Training open water with the Lakers has helped a lot here.
- They usually swim solo, but in this race, they were able to pick up a draft for a large part of the swim and feel the gains from it.
- Their transition practice paid off, running with their bike and mounting was much quicker, and going without socks on the brought about a much slicker time,
- They struggled with their wetsuit so this is something they can practice every time they finish an open water swim. Just like we do with the juniors every Monday, who race ashore when the swim is done and try to get your suit off as quickly as possible.
- They had doubts about riding a TT bike on the Moana course, but their practice paid off and they found they were actually better than many of those around them.
- They can still improve drinking while riding which slowed them down quite a bit.
- T2 was slick with a nice dismount and running with the bike was fast.
- Putting on socks for the run clearly cost them some time.
- The run was solid.
- but this was probably the area where they could improve more moving forward by learning to race closer to the red line. In training they have shown what is possible, the next step is to transfer this to race day.
- We will have an opportunities (the Saturday before Murray Bridge where we will have a Park run and ride session to test things out) but otherwise they need to dial in race pace work for all three legs in training.
So now they can look forward to Murray Bridge, confident in their ability to execute a race, but ready for some new challenges, – fresh water, current, new bike and run course, different weather conditions. We have set new goals for Muray Bridge and are working hard in training to make sure they can execute the best race possible.
So, while we want to train to get fit, we also train to become a better racer. Once you can execute a great race over and over regardless of conditions, distance, or course, then you can focus more on the training and working out how to find that last 10% we spoke of last week.
Happy training and please feel free to contact me if you have any triathlon training, coaching and racing related thoughts or questions.
Nigel