Big Workout Day

The BIG WORKOUT DAY is a staple of all Competitive Instinct Multisport athletes and is ideal for simulating race day conditions. Every race distance, from sprint to ironman, has various aspects that can dramatically increase race-day performance and execution.

The one thing to understand about racing is that there are no miracles on race day. If you train to ride your bicycle at 18 miles per hour, then don’t race at 20 mph. That can lead to disaster on the crux or any triathlon, the run. CI Athletes use this as an opportunity to put the multiple pieces of a race day together.

Triathlon is much more than the swim, bike and run. There is the adrenaline at the beginning of the swim, T-1, getting the biking legs underneath you, holding the aero position, T-2, loosening up in the opening miles of the run, then finishing strong. Those are just the “day of” aspects. Then throw in bike fit and an understanding of caloric intake and that is a lot to think about when entering a big race without preparation.

The Big Workout Day consists of all of these factors away from the stress of having to “be on.” Beginning the day with a swim really contributes to day in one way, testing the bike fit. The swim, more than anything will fatigue your arms, shoulders and core. If your bike fit is not dialed in or to aggressive, holding yourself for a duration will be of great difficulty. If you have that Uber-Fast, Blinged-Out ride, sitting up in the wind will defeat the purpose of it.

After a quick change and drive if needed, head out for a bike or a distance relatively in the neighborhood of what you will be racing (see race specific Big Day tips below). This is a great time to focus on pacing and nutrition. Going out to fast will cause you to slow near the end and leave you quite sluggish for the run, so starting out slower and building as you go is a great way to view any workout. Unlike the swim to bike, the transition to the run should be immediate (i.e.-no dilly dally’ing).

Once the bike is dropped off and you begin the run, the immediate focus should be on running form. If you are tight take the first few miles to loosen up at a pace that is slower than what you know you can run. For example, if you have trained to run at 9 minute mile pace and can do that all day, go out about 30 seconds slower until you build a rhythm. Once up to speed, put in a few short hard efforts to bring your heart rate up. This will train your body to have the strength to finish strong and pass people in the back end as others are fading.

More important than going out as hard as you can on the Big Day, is learning how your body will react to your pacing and your nutrition strategy. View this as your dress rehearsal for trying out your race day gear, pacing and nutrition strategy.