- Morning Trainiacs, this is it.
This is the final workout
before I go to Half Ironman Puerto Rico.
I don't know about timing, but you might see this
after I've raced Half Ironman Puerto Rico,
so hopefully it went well if that's the case.
Now I get a lot of questions from Team Trainiac members
about how do I figure out what race pace is.
I'll explain today specifically figuring
out your run race pace.
Before we get into the montage that is so inspiring
and just dramatic a.f., check out what I've got
lined up here to knock down this morning.
I got four bottles of fluids,
one Coke for right at the end of the bike,
trying out a couple of cramp fixes similar to pickle juice,
one gel, two packages of blocks, one bar.
.com/triathlonnutritionguide
and that is going to allow you to download for free
a calculator that I use so that I know
that that is the exact amount of calories
that I need to take during this workout.
Alright, let's do this.
.com/triathlonnutritionguide,
and that is going to allow you to download
for free a calculator that I use
so that I know that that is the exact amount
of calories that I need to take during this workout.
Alright, let's go to war.
[Upbeat Music]
[Rhythmic Electronic Music]
Oh man, super duper encouraged by that workout, Trainiacs.
I think I owe it to the mom jean bib shorts.
Those look good, right?
In the effort of saving you
from making these videos super long,
I'm posting these workouts on Instagram.
Go follow me there.
I haven't had a workout like that, that went that well
and was that tough since Half Ironman Worlds prep to that.
We are rolling.
Alright, let me do the use, pretty myself up,
and we'll be back in a few seconds.
Pumped, pumped, Trainiacs!
Please go up; I know you want to.
Alright, Trainiacs, let's talk about how in your training,
you can figure out what your run pace
should be for your race.
Now, if you've already done a race, great;
you should have a decent idea of kind of a range.
In that case, I would skip forward a little bit
to when I start talking about how
to actually really start dialing in your training.
You want to come up, too, I know.
Come on buddy.
Now, I know what you're looking for is a hard and fast rule
of, alright, let's say I go do a 5k race,
what is the percentage
of that 5k running race pace that I should do
for a Sprint, an Olympic, a Half Ironman, an Ironman?
There is no rule for that, and I'll explain why.
I tried to come up for a guideline for that,
but you're gonna see why there is no real rule.
Now, let's say you do that 5k running race,
take that pace, and for a Sprint race, you're going anywhere
from five to 45 seconds slower per kilometer
when you're in a Sprint race.
So you can see that that range is huge,
and it depends on how many brick runs you've done,
how many triathlons you've done,
how much training you've done coming into it,
how much volume you've done coming into it,
are you strong on the bike.
There is a huge range,
so I'm gonna give you these guidelines,
but then I'm going to talk about how
to actually start getting it down to within seconds.
For an Olympic, somewhere in between 10 and 50 seconds
slower per kilometer than that 5k running race.
70.3, somewhere in between 15 and 70 seconds
slower per kilometer than that 5k running race.
And Ironman, anywhere between 40 and one minute 45
slower per running race.
And I've come up with that based off of my experience,
based off the experience that I see
other Trainiacs going through,
all the way up to what, say Lucy Charles does.
Because we can look at what pro athletes do
for a 5k race versus what they do
for a Half Ironman and an Ironman.
What starts getting a little bit more useful
is when you say, alright, how much of a perceived exertion
on a scale of 0 to 10 should you go for each race.
For a Sprint, somewhere around a nine out of 10,
an Olympic, probably somewhere around an eight out of 10,
Half Ironman about a six more like a seven,
Full Ironman about a five or six.
But everyone wants to know a number.
What is the number that I need to get.
And I'm sorry to break it to you,
the only way to figure that out,
training, training, more training.
And here's how you do it; you do two different types
of workouts in the training leading up to your race.
The first one is your race simulation day,
and what you're doing in this race simulation day
is you are building up a consistently
longer and longer bike,
building up to an over distance bike.
I've talked about the over distances that you
should be going around 35k for a Sprint,
somewhere around 60-70k for an Olympic distance,
somewhere around 100-110k for a Half Ironman,
somewhere around a five and a half hour ride for an Ironman.
As you start building up the distance,
you also start building up the proportion of that bike
that is spent at or above race pace.
So what you're looking to do is go longer and longer
and go faster and faster for a longer proportion of it.
And you put that race pace effort or better
at the end of the ride cause what you're looking
to do is get your legs with a fair bit of fatigue
that is fairly similar to what you're going to do in a race.
Then, you do a run after,
and this is where you start dialing in the run pace.
What you do is you take a look at your pace
after that run is over.
If you fade, if you cramp, if you can't continue on,
it's probably too fast.
If you come back and you're like,
"well, that's maybe a five out of 10 kind of difficulty,"
maybe you can go a little bit harder the next time.
And what you do is you keep doing these workouts,
and you keep getting closer, and closer, and closer
to what a good pace is.
The second type of workout that you
should do is a long run simulation day.
And what you're doing again is building up that long run
longer and longer, and I'll link to a video at the end
where I'll explain how long that long run should be.
But what you do with that long run
is you make the end of that long run,
starting with about 10% of the end of the long run
all the way to about 60% at the end of the long run
a little bit faster than the pace
that you think you want to go in the race.
And what's gonna happen is as you get
a bigger and bigger proportion of that long run
slightly above your race pace,
you're going to find if you can sustain that
to the end of a long run.
If you get to the end of that long run,
and you're completely fading,
well, it's probably a little bit too fast.
If you get to the end of that long run,
and it feels like eight out of 10 kind of difficulty,
you're good.
If you get to the end of the long run,
and you're only at five, six out of 10 difficulty,
you probably could have gone a little bit faster.
And it's through these workouts
and only through these workouts
that we can really start dialing
in what our target race pace should be.
So I'm gonna end it right there
because we could go on and on
about how we could take that pace
match it up to some heart rate variables
and some heart rate caps
and maybe even using running power,
but that starts getting a little bit too complicated.
What we're looking to do is just kind of get you
in a ballpark of how fast you should go on your race.
This is going to be really close to what you end up doing
as long as you do things properly in the build up,
in the taper, and on race day.
So with all that said, if you aren't already subscribed,
hit the subscribe button below.
If you are subscribed, and you want to see how long
to make those long runs,
take a look at this video up here
where I talk about how long those long runs should be
and then down here, how long the bikes should be.
You guys just have the life.
Alright, later Trainiacs.