Metasport Sprint Triathlon 2016 tips

By Coach Michael Hopefully you have prepared well for Sunday’s event and have benefitted from last weeks race simulation to practice putting it all together including the 4th discipline – transitions. Let’s take a look at the course – which is at the ECP http://www.metasprintseries.com/race-info/distance-and-course/ Swim Familiar “M” shaped course, same as the aquathon with the only difference on the ECP is the current. You will need to adjust to the current on the day – Coach Scott and I will discuss this at the race site before the race. One beach exit at the half way point of the swim before the exit to transition (this could be a 200 to 400m run depending on where your bike is parked. Transition Perfecting the Transition. - Every triathlon involves several events, but those who try this race agree that the transition between each segment is the Fourth Event. You fail on this transition phase and you lose valuable time clock in the race - This is especially important for a sprint like Sundays race At the same time, succeeding in mastering and perfecting this stage shaves off a lot of time in your race. When running in duathlon, you get to practice in an actual race, this important phase to the smallest detail. Set up before the race and keep it simple – this is a short race and transition can be a make or break to your overall place – a fast transition may make up 5 to 10 places. Tips –
  1. Be minimalist, transition area is big so suggest mark your spot with a brightly coloured towel and practice sighting and memorizing it from the swim in entrance.
  2. Elastic laces and No socks, Vaseline your feet and put inside your shoes before the race to minimalize friction and blisters. In any case you should have practiced running with no socks prior to this race.
  3. Continuous movement, have your cycle shoes clipped in, steer the bike with the saddle as this allows you to run faster (requires practice as we discussed in recent weeks) and out of T2, aside from a brief pause to get your running shoes on, you are moving as you put your cap and sunglasses on. Don’t eat or drink in transition!
  4. Race fuel strategy – this is a short race and you have more than enough stored in your muscles – you will perform better on an empty stomach, light or no breakfast (one banana if you think you need it.) pre race electrolyte and one 750ml drink bottle with 2 to 3 electrolyte tablets in the bottle.
Bike 3-loop course with 4 corners per loop, it will be just over 18 km in total. Bike course is Flat with 12 turns during the bike leg, The road surface is fast and narrow in parts, acceleration is important and that’s why we pratic sprints during the TT sets. Recommended wheel depth  303 or 404 (or equivalent) are a Make sure you are in the correct starting gear (big chain ring and 21 to 23 cogs (easy gear) at the rear. Shoes clipped in. Because of corners and congestion, Bike handling and gear selection and shifting are important in optimizing this course. We cover this on our rides however I will run a course skills session 4pm this coming Saturday if you would like to brush up. Choose your safe moment to drink as the course is congested, be quick about it. Be polite but firm (without startling people by shouting) if you need to move people to the left to overtake – remember there will be many newer riders on the course to make your intentions clear. The wind will freshen throughout the morning and will likely give you a headwind/crosswind in the stretch as you leave angsana on the outbound journey. This is where the strength work we have done on the hills will count and mental toughness and you endure this 4 to 5 min stretch. Last 2 mins of the ride, spin an easier gear to freshen the legs in readiness for running cadence, remove feet from shoes (requires practice) and dismount before the dismount line. Recall that mental picture of where your bike rack as you enter transition. Run By the time you reach the third segment, you will experience the challenge of bike-run transition. This is the time when it is hard to run since by this time your body is already glycogen-depleted thus making your legs unresponsive or heavy. This is the time when there is no more ‘fuel’ in your body to make you run fast. Another thing is hydration may be setting in that it is already making a toll on you. Lastly, the adjustment you need to do from biking to running takes time for your neuromuscular coordination to catch up. You want to run but your legs still has its mode to cycle. As mentioned earlier, be snappy with your transition, continuous movement, work your legs into the run by starting with higher cadence and lengthen your stride as the muscles remember what to do. Get up to your race pace and hold until the 2.5km market and then build, bring it home strong over the last 2.5km. Note - You will never outrun your Strength and Bricks are the Ultimate Strength Workout. As triathlon training usually entails you to do brick workout, we practice bricks regularly at TriEdge and this can be the perfect real-race workout for you also. ​ Conclusion Bring it home with a smile, congratulate yourself and join in to cheer your teammates home Hope to see you at training soon Best wishes for a great race - Coach Michael

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