How To Pace Your Next Triathlon Race Properly


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Today's episode topic is about what data you need to stick to on race day. Because whatever distance you’re doing, whether it’s a Sprint, Olympic, 70.3 or full Ironman distance triathlon, each race requires its own pacing strategy

If you want to get the most out of yourself in your race, you need to understand what your pace capability you are able to hold as an athlete at each distance.

This is one of the most forgotten yet important parts of having a good race!


00:00 - Introduction

01:00 - Gratitude

02:02 - When are you too old to be competitive?

05:14 - The 3 factors to a good sprint

07:03 - Work/Life/Training balance for the age grouper

10:45 - Why more pressure on yourself is good

12:30 - Jakob Ingebrigtsen’s winning race strategy

14:07 - Keeping lactate under control

17:10 - Don’t make your first km the fastest

19:07 - The best pacing strategy for a triathlon

22:11 - Swim Pacing

25:55 - In the sprint it’s okay to burn a match

27:53 - Bike Pacing

31:10 - Knowing what’s possible for you

32:20 - Sprint distance: how much power can you hold?

35:10 - Why triathlon pacing is different to other sports

36:45 - Understanding the difference in your experience vs ability

41:09 - What power you can hold based on your age/experience

43:15 - No one is above 80% FTP unless they’re a pro

45:50 - Run Pacing: What can you expect to run after the bike?

49:30 - Using your 10km PB to predict your half marathon

54:14 - How to predict your marathon time

57:40 - The running goal you should be aiming for

58:30 - If you understand this then you will race as good as you ever have

The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly.

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Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.

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