Before I get into the dropping some thoughts (that I said I would discuss a month ago) on execution, I wanted to send my best wishes out to those from the crew that will be racing this weekend at the Toyota US Open, Longhorn Ironman 70.3 and San Jose Rock & Roll Marathon.
EXECUTION - "Execute You Must"
Over the course of the year we had a lot of athletes from the group have terrific races, produce a number of PB's that of course resulting in some impressive podium places and age group wins. Not only do these performances come from hard, smart training but from execution in training AND importantly execution on race day! To have these great performances there are a number of different levels of execution that take place ...
1) The Training Plan ... not only does this mean perform the sessions you have planned but it also means knowing (by intuition or technology) when NOT to do a particular session!
2) The Recovery ... this means session to session and day to day on a continuous basis so that you can execute the training plan
3) SPECIFIC Training Sessions ... these are sessions that involve "race pace" work, specific sessions that may include some some continuous swim-bike-run sessions or runs off the bike and importantly training on the race course (if possible) OR doing sessions on terrain that mimics the course you will be racing on.
4) Pre Race ... the last 10 days before a key race is when you should put yourself in the position to really freshen up. Be sure to do enough training to stay sharpen, but get extra rest, massage, and take any extra down time you have to go through your race mentally. As race day gets close those are the days you should do your best to relax and have a calm mind.
5) Race Day ... First off, be sure you have a realistic race plan that is derived not only from races in years past, but especially from the specific / simulation training done in the lead up. One of the hardest things to do once the guns goes is keeping emotions, adrenalin, and the extra caffeine ;) in check. Whether you race by perceived exertion, heart rate, power, or a combination of all three, be absolutely sure you stick to whats best for you AND be flexible on race day so that you can adapt and race as needed.
Hopefully after the weekend we can talk about more great execution and terrific performances!
Therefore, next up we'll have race updates from the weekend and I'll try to get some thoughts on honest post race evaluation.
Until then ... DL
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