A Different Approach to the Long Distance Race Taper

    Posted on 30 September 2014 | No Comments »


    Over the last 28 years, I have experimented with many race taper suggestions and programs. What I have learned is that there is definitely no 100% guaranteed way to ensure your legs are not flat come race day with the taper.

    The normal theories center around significant reduction in mileage and incorporating some shorter sprints or “pick ups” to keep the legs from getting the sluggish feeling from just slow short very easy running or biking.   Everyone is different to his or her own approach but the following is a tapering strategy to consider for your racing that I have used year after year.   I advise practicing this taper strategy for a less important race just to see if it works for you.

    race taper

    This tapering approach is specific to ultra distance triathlons, running or cycling races (not short races).    The key is not to drop the overall volume more than 25-30% than your normal high volume weeks (So a 25 hour training week will drop in the 18 range).  Also, the speed or hill workouts will be reduced to very short but harder efforts (ex:  hill repeats drop 50-60% in volume but increase intensity 10%).   Also, train right up to the day before the event – no day off just to stay fresh and remove the nervous energy.   Consider a 30-minute swim, 20-30 minute run and/or 45-minute bike for an ultra distance triathlon.

    I have found for ultra distance events the long tape has a detrimental effect early on in a multi day event.  My legs feel ok but a bit flat for the first day but then just don’t have the same snap on the following couple days until they get back in the groove.    Taking into account long travel, time changes, stress, etc. will have an effect as well in addition to abnormally long taper.

    The challenge is with a long taper, the body has the risk of going into a recovery state and that “flat” feeling.   For those of you who have done events lasting many days, the middle days you will get into your groove and if your race strategy is dialed in, your legs will be in full gear when it counts most – the last 25% of total time in the event.     Your race success is determined by how you perform when it’s the worst, the last 25% of the event.

    Normally, my taper is just one week, event for a 10-day event.   Weeks of tapering just don’t work for many athletes competing in multi day events.   Sleep is the most important but watch dropping your training volume too much the last week.   Also, incorporate daily mindfulness into your last week of taper to calm the mind a bit.

    Tapering is not an exact science for any athlete, but get into a routine that works based upon your event importance and length.

    taper-time

    Over-Pack for Your Final Key Race of the Year – No DNF

    Posted on 16 September 2014 | No Comments »

    Fall has arrived and for most athletes this is the time for the final big race of the season.  All of the training and focus will be dialed in for these events. One thing that can change during the cooler months is unpredictable weather that can cause unforeseen circumstances and DNF’s when un-prepared for these ultra endurance events.

    wintercycling

    Personally, I have seen weather temperatures that were not even close to normal in many events for the months of September and October:

    1. Normal hot days and warm nights in Mexico plummet – shocking temperatures dipping into the low 40’s at night and rain.
    2. Pouring rain, driving wind and temperatures 20-30 degrees below normal in Southern Europe
    3. Freezing temperatures and rain – 32F at night for races in the eastern part of the US.
    4. Multi – Day events – temperatures dropping significantly as the seasons are changing from summer to fall.
    5. Way to many DNF’s from athletes capable of finishing but unprepared to deal with the extreme rain and cold for hours and hours.

    For you key event of the year, I always recommend over packing your race gear.  Weather may become a factor, but with some simple preparation with your packing, you will have a greater chance to get to the finish line. For example, last year many ultra triathletes were competing in Italy from 10-30 days, and several of the DNF’s were based upon not having the right clothing, and swim gear for the changing conditions. When the race started, the temperatures were sunny and warm and by the 3rd week we all faced 10 hours of rain and cold per day and dropping water temperatures each morning for the swim.  We all watched as the athletes continued to drop out of the race, as they were un-prepared for the weather.

    Cold, wet weather will crush your energy if your core temperature drops, and will get worse as you slow down while creating less energy. Staying warm is imperative during those hours when your pace is significantly reduced as the result of fatigue.

    running-in-cold-weather

    Mandatory items to take even though you don’t think they will be needed:

    1. Booties to wear over cycling shoes – make sure you test them and they are easy to get on with wet conditions
    2. Winter riding jacket and pants
    3. Cold weather gloves
    4. Waterproof jacket
    5. A neoprene swim cap and booties
    6. Cycling cap (could include a winter weather cap)
    7. Multiple running Jackets for cold weather and rain
    8. Running gloves and warm hat
    9. Wool anything is good
    10.  Warm Compression sleeves, legs, arms and several vests

    Over-prepare when packing for your final big event of the season and no DNF because of the weather!

    Do the Math For Your Race

    Posted on 19 August 2014 | No Comments »

    Recently, I met Billy Beane, General Manager of the Oakland A’s – famous for the movie Moneyball, staring Brad Pitt. I highly recommend reading the book or seeing the movie as it illustrates how math and statistics can change an entire sport.    Evaluating players and competing in the high salaries space of baseball within a small market to remain competitive by the use of mathematics is the premise of the movie. So what does this have to do with your next race?

    do the math in your race

    As endurance athletes we all love looking at the numbers. Split times, transition times, elevation gains, temperature, power ratio, average speed, RPM’s, turnover on the run, etc. It’s science and driven a lot by the math. What numbers will be the most impactful to overall race performance.

    I am not suggesting that you over-analyze every potential mathematical equation and statistic for you pre-race preparation; however it’s important to look at the numbers with respect to your race plan.

    Have you looked at the numbers of what average pace you need at all the various disciplines including factors that will increase time such as sleep, walking, time off your bike, etc? Over the years, I have used the numbers from a broad level to assist with long races lasting multiple days.

    Top 8 Ideas’

    1. Use a GPS watch to make sure you hold you pace whenever your tired running, what’s the impact if you have to walk at a slower pace or your cycling average pace.
    2. Determine a plan with sleep included for a long event then determine what average pace you need to maintain either biking or running.
    3. Add in a “hedge factor” – things not always go according to plan.  Add time to the equation.
    4. What pace do you need to maintain if you’re struggling to meet the cut-off times and more important if your behind how much faster do you need to go to make the cutoff.   Plan it in advance so it’s not a panic situation and especially if you are using a crew.
    5. Plan you calories with the “hedge factor” – what and the exact amount will you eat/drink during times when you are way down
    6. Create 3 Race Plans for a long event – A, B, C.  Each one broken in detail of paces, times, etc. based on various performance targets.
    7. Use the free tools online for pace calculations for all the various distances if you not an excel/math wiz.
    8. Always have a plan to get to the finish line and the worst-case scenario of pacing times, splits and laminate it to ensure you and your crew know the exact numbers.

    We can never plan for every potential hurdle during a long race; however by outlining in writing with the numbers you will have a guide to keep you on pace especially when the focus is just to get to the finish line. Use a simple 8X11 sheet and laminate the various race plans.

    Remember:  “Not finishing is not an option.” Happy calculating.

    DecaManUSA Triathlon update

    Posted on 04 August 2014 | No Comments »

     If you are interested in additional information and updates, please email me at tricfp@aol.com

     

    Top 7 Tips on Getting Sponsors for your Racing Passion

    Posted on 25 July 2014 | No Comments »

    Would it not be nice to have an established process in place to get sponsors to help support your racing passion? I hear these questions so often.

    tips on getting sponsors

    The most important thing to consider when beginning the process to secure sponsors is to develop a comprehensive plan with a timeline. As athlete’s it’s imperative to think on the other side of the relationship. What will you offer to the sponsor?  So many athletes just assume that they can call, send an email with their bio attached and get sponsors. The results are normally poor and they give up and complain they can’t get sponsors.

    The athlete must consider the following 7 tips to effectively develop a plan to attain a comprehensive list of sponsors:

    1.  A comprehensive but summarized racing and career background (this is your media kit). Not just a simple word document. This is your PR sponsorship summary, includes video, pictures and words of your story.

    2.  Value Proposition – Clearly stated what value will provide to the sponsor, including your locations of racing, how you will become a champion of their product to all your tribe of passionate athlete followers. It’s more than a testimonial letter and video (a good start) but you must clearly define what you will do for them in a concise plan.

    3.  Your Brand – Do you have a brand, what comes up when you type your name in Google.  If not start today to develop your brand. It’s not bragging or ego it’s about connecting with your community and what role you have in giving back to your community.

    4.  Elevator speech – Short and to the point, this is your sales pitch for phone calls and face-to-face meetings.   Write it out, practice it (2 minutes maximum) and must include your value proposition. Video yourself and this tool can be used along with your PR sponsorship summary.

    5.  Develop a CRM (Customer Relationship Management System) and project management system to track everything and to ensure accountability.

    6.  Develop a comprehensive list of target sponsors by industry. These should not just be a list of endurance sports related companies only. Move into other industries.

    7.  Outsource the sponsorship arena to an outside consultant – I help many athletes!

    Sponsorship partners can be instrumental in saving money on products, entry fees, travel, etc. However, if you don’t have a comprehensive plan with persistence and determination then expect very little response other than some free energy supplements in the mail. Start your plan today to get sponsors to cover your entry fees to expensive races, crew funding, products, flights, etc.

     

    If you need assistance please feel free to email me as we have consulted and executed plans for athletes in all the multi sport disciplines, wayne@chiefgoalsofficer.com.

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