- For any of you Trainiacs who have been messaging lately
going through your first race
and you're like, oh I crushed the swim
crushed the bike
and then faded on the run.
We have been working on five big things basically
that are behind the scenes that we haven't shared
and I figured
that blow up, pooping your pants at the finish line.
(upbeat music)
Morning Trainiacs.
Just did an hour and five minute bike.
Did something like, nine times through
two minutes on at my FTP
and then three minutes easy spin.
And then did a 2.8K run.
428 pace like that race pace kinda run.
And our AC has been out since four days ago.
So, this is how I cool down.
(upbeat music)
Better, for any of you Trainiacs
who have been messaging lately
going through your first race
and they're like, oh I crushed the swim.
I crushed the bike.
And then faded on the run.
I've got a pistol of a video prepared for you.
Let's go downtown for dinner
and then we'll do that video.
- Right now for dinner?
- And do a Facebook live.
- Petey, get out of there!
- Petey can't come.
(upbeat music)
Hi Trainiacs, I promised you a pistol of a video.
You're gonna get a pistol of a video
right after Miculla.
So I came up with five different ways
that you can insure that you're not gonna have
a disastrous triathlon.
And often cases, that tends to happen
towards the run, towards the end of the run.
So it's setting up your whole race
to be strong at the start
which is easy because you haven't done anything.
Strong on the bike
which tends to be fairly easy for most people.
Not a lot of people say that the bike
is their worst discipline.
But then also still be strong on the run.
And if anything, finish that run with enough pop
to not necessarily crush it
like, sprint across that finish line
because if you can sprint across the finish line
you didn't go hard enough earlier in the run.
But, to go across that finish line
feeling still in control of the race.
The first tip is to pace the bike
and just last week, I will link to a video up there
that I did about how to figure out
the pacing that you should have for a bike.
And this applies to people whether you've got a power meter
or whether you don't even have clip in pedals
and you're just going by how your body feels.
Essentially, you want to pace the bike a lot easier
than you think you should.
But leading up to the race you can do a couple
of test workouts here and there
to get a baseline for how your bike should feel
during the middle of the race.
And essentially basically like, how much you need
to back yourself away
from absolutely smashing it.
Because absolutely smashing that bike
is gonna set you up for the run smashing you.
Uh, sharp today.
Now, the next trick, tip, tidbit
piece of advice that I've got
for not having a disastrous race
is to do what I call over distances.
And I've talked a little about that before.
Those don't go in the fridge.
Now, doing over distances in your training
is particularly in the bike
where let's say you're doing a sprint
it's being able to do a bike workout
that is longer than the 20K that you would do
in your race.
And you do over distances in say, sprints Olympics
and all the way to half Iron Man.
The idea behind this is that if you can do a distance
in your training
that is longer that the actual distance
that you're gonna be going in the race
then by the time you get to the race
the bike portion of the race
or the run portion of the race
isn't gonna seem daunting as far as the distance goes.
It might just be the pacing
or the day, or stacking a swim, a bike, a run
everything together.
So for a sprint, let's say with each discipline
you might want to do all the way up to a 1,500 meter swim
to 2,000 meters bike.
Anywhere from 30-40K.
And run certainly up to 10K.
Olympic, those numbers would be more like
2,500 meters, 60-70K on the bike
and up to a 15K run.
In a half Iron Man, we're talking more like
3,000 meter swim, 120-130K bike
and a 25K run.
Once you get into full Iron Mans
you don't necessarily want to be pumping
massive, massive distances like that.
Except perhaps on the bike
as a bit of a cheat to build your endurance.
But we'll talk about that another day.
And the third little tidbit to make sure
that you don't have a disastrous triathlon
is to dial in your nutrition.
You should be looking at the nutrition plan
as basically a fourth discipline.
Swim, bike, run, eat.
You have to dial in your nutrition
leading into a race.
It should be part of your training.
You should be getting to the race
knowing what electrolyte drink
is gonna be in your bottle
or if it's just water, or if it's coconut water.
Or if it's coke.
You don't know.
Or, if you can eat gels or chews or bars on your ride
or even on your run.
And you should be getting used to eating
and drinking while you're on the bike
and while you're on the run
so that by the time you get to the race
you know exactly every five minutes
I've got to take sip of a certain type of drink.
Every 30 minutes, I've got to eat
a certain type of nutritional product.
I've done a complete video on it
which again, I will link to.
Bam, there.
Which lays out a 24 hour nutrition plan
from the day before the race
going all the way through the race.
And that will help you out.
Now the fourth thing is to do finish fast runs.
What you want to learn how to do
and train your body how to do
is to be able to do the fastest part of your runs
on the back half of each run.
So if you're doing a 10K run
you want the 5K at the end
to be faster than the 5K at the start.
And what this is going to train your body how to do
is to accept that your legs might be tired
but they still have to know how to turn over.
In my first three or four years
if you looked at every single one of my 10K races
my triathlons, my half marathons
it was just like, come out of the gates hot
and fall down.
And if you look at what happened to me in Campeche
same sort of thing.
I came out of the gates hot
at a 403 per kilometer pace
and just did nothing but crash from then on in.
That's not how you want to plan your race.
And that wasn't my plan.
My plan was to actually go really easy
and get faster
because you can always speed up if you're feeling fresh
but if you go and smash your self
you're never gonna be able to speed up.
And then it's just a matter of holding on
and hoping for dear life
that you're gonna be able to finish.
So as you're doing your training
doing all of your long runs in such a way
that whether it's 10K, 15K, 20K, 25K
then the last third of it
you're picking up the pace.
And this is gonna train your body
to not die basically.
To not crash in the last half of the race.
And then finally, the last little tidbit
to make sure that you don't have a disastrous triathlon
is to learn how to pace your run.
I haven't ever done a video on this
and I'm sure I'll do one eventually
to figure out, actually I should do one fairly soon.
To figure out how you should pace your run.
What your running pace should be.
And this is particularly coming off the bike
and just dialing in how fast you need to be going.
Don't do what I did in Campeche
and look at your watch and be like
oh, I'm 30 seconds faster per kilometer.
I'm still gonna be fine, I know what I'm doing.
I'm feeling good, no.
No, I didn't feel good.
What you want to do in your run
is you want to learn how to get off that bike
know what your pace is
and even though everyone around you in transition
is going, "You feel great! You look great!
"You're looking good, you're doing great.
"You're almost there!"
Turning that off and saying you know what
I have a race plan, I know that my pace per mile
per kilometer has to be a certain amount.
And going no faster than that.
And what you want to do in the first little bit
sprint distance races aside
because you just go like a son-of-a-bitch
in a sprint distance race.
You want to be easing in to a fast pace
over the first third of a race.
And by the time you get through that first third
of the run portion of the race
you should be up to basically a steady
race kind of pace
where it's feeling hard
but it still feels like you could pick it up
but you're holding yourself back from picking it up.
And ideally, what happens is you get to the last third
of the run race
and you haven't cooked yourself so much
so then, if you're still feeling good
and you still feel like you can pick it up.
You've nailed your nutrition, you haven't cooked yourself
on the bike.
You're still with a lot of energy
and a lot of gas in the tank
then you pick it up.
And what happens, is because you've gone
and paced everything properly
you're gonna be able to flirt around with personal best
because that last third of the race
is gonna be where you're gonna chop down a bunch of time
and that's where you're gonna gain a ton of speed.
Remember throughout almost all of the triathlon distances
speed is not determined by who goes the fastest.
Maybe at the pro level.
It's typically determined by who slows down the least.
That's our goal.
And if you can avoid that blow up
and pooping your pants at the finish line
you're probably gonna be a lot faster.
Alright Trainiacs, there are your tips for the day.
But I'm doing a Facebook live
and I've realized that there have been a lot of things
that the videos over the last week
have been kinda lackluster.
That's because we got a lot going on
in behind the scenes that I haven't shared at all
that I'm gonna announce on Facebook live.
I'll tape it for you.
And you can get the little tidbits of it.
But yeah, just to being everyone up to speed.
These are big and cool announcements.
Hey, what's up Trainiacs.
Taren here.
We have been working on five big things basically
that are behind the scenes
that we haven't shared and I figured.
The first update as you might have seen in the vlog
is that we have this shirt.
Bam, right there.
Oh that worked out so well.
So first update is if you go to teespring.com/trisherpa
you can buy this, bam, Trainiac sherpa t-shirt there
for your favorite spouse race supporter.
So the second update is we are looking at building
a Tri-Taren kit.
This isn't the exact design of the Trainiac kit
that we're looking at.
But what I did, was I came up with a Pinterest board
that if enough people buy this Trainiac t-shirt
and there's clearly enough appetite from Trainiacs
to want a Trainiac kit.
We might do a triathlon Taren Trainiac kit.
This is kinda the inspiration.
They're really sharp kits
and the graphic designer that I work with
has made tons of like, fecking awesome kits.
The third update is
I've decided that the next big race, I haven't entered yet
but I am going to commit
to half Iron Man 70.3 in Austin.
It's gonna be Austin.
If you go to triathlontaren.com/austin
type in your email.
If you're thinking about going.
If you know you're going.
And we will get a Trainiac group together
and create some plans for when we're there.
I think it would be awesome.
Chris from the training.
Actually we'll do the almost last one is
not the big thing.
This office here, I think as of September 1st
it's gonna go away.
What we're looking at doing
is changing the company
so that Triathlon Taren is primarily
mostly, almost entirely
all we do.
To do that, the lower we can make our overhead
the less we need to take on
other client work
to cover the overhead.
And overhead includes office space.
And it's perhaps building a garage.
It's taking over some of the house
and actually making a proper Triathlon Taren studio
where we can do Facebook lives with like, group workouts
streaming live.
The last thing, the last update
that I'm so jacked up about
is that we're launching a Triathlon Taren podcast.
I've been talking about this
for about six months to a year.
We figured out exactly what we want to do.
It's gonna be Kim and I.
She'll come with the interview knowledge
and we have some freaking unbelievable guests.
We have five podcast guests lined up
that I kid you not
when I sent out the emails, I went
there is no way that they're gonna email back.
They're too big, they're too fancy.
I don't know if they're gonna be into it.
And I got emails back from people
that I got giggly from.
So if you want, I'll share through email
anyone who goes to triathlontaren.com/podcastinfo.
I'll share that because that's a little bit more private.
It's not out in the open.
If you go there, I'll keep you updated
on who the podcast guests are.
And then as the podcasts come out
because I'm not sure what the links will be
I will email you the first links
to those podcasts as they happen.
I am psyched, really psyched
about where the Trainiac community
Triathlon Taren, this whole thing is heading.
Like, I'm loving it so much.
That's partly why we're talking about giving up this office
so that we don't need to be as reliant
on other client work
that takes us away from doing Triathlon Taren.
This is the best thing that is happening
with this company, with Kim and I.
Mel is having an awesome time with it
so, yeah thank you all.
Okay, let's get.
We're vlogging this.
And I'm gonna shut this off right now.
Bear with me one second.
Just un memento.
That's it Trainiacs.
Thanks for sticking around.
I'm gonna get to the rest of this Facebook live.
Have a good day.
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