Without improving fitness or spending money on gear, there are a number of areas where we can gain "free speed" on race day. I thought I would list some here and we could have a discussion on how each of us tries to gain this free speed.
Speaking in generalities:
This is just a starting point for the "Free Speed" discussion. I am sure there are a lot more. I'd like to hear "Free" things that you can do easily. I am sure there are many others that we could all apply that I am not thinking of.
If you can gain 15 seconds from each of the above in an Olympic tri, that might be 2 min off your PB. Could add up to 10 min over an Ironmans. Slap on race wheels and your 20 min quicker :-)
Thoughts? Please post.
Speaking in generalities:
- Get 8 hours of sleep whenever possible. More is better.
- Don't waste a extra microsecond in transition. 1 min extra transition is 10 seconds per mile in an Olympic tri. Practice transitions like they are the most important of the three sports in your final week before the "A" race.
- Better technique in all three sports. Pick one technical aspect in each sport that you let lapse in training and remind yourself about it every minute with keywords.
- Draft every stroke of the swim. Never push fresh water
- Stay in aero position at all costs on the bike
- Wear clean aero clothing, and don't carry a grocery store worth of supplies on the bike
- Do not brake on downhills while running
- Better race day pacing in all sports. You only have so many matches in your matchbox, so use them well.
- Eat and drink on downhills on the bike
- If things don't go to plan, stay calm. Good things happen when you stay in focus (like Natasha Badmann)
This is just a starting point for the "Free Speed" discussion. I am sure there are a lot more. I'd like to hear "Free" things that you can do easily. I am sure there are many others that we could all apply that I am not thinking of.
If you can gain 15 seconds from each of the above in an Olympic tri, that might be 2 min off your PB. Could add up to 10 min over an Ironmans. Slap on race wheels and your 20 min quicker :-)
Thoughts? Please post.