This section is adapted from the book, Triathlon Training in Four Hours a Week: From Beginner to Finish Line in Just Six Weeks, by Eric HarrPreparationDirections to the event: I cannot tell you how many times I tried to find my way to a triathlon only to get there minutes after t...
after wet rides. Check your brake pads for wear and embedded debris. Keep moving parts cleaned and lubed, and make sure your tyres are properly inflated. Your winter checklistSafe brake Winter road grit clings to brake pads, so give yours a good look
Ready, steady… goStart slow. You will feel lousy before the marathon because of tapering, then when you start you’ll suddenly feel wonderful. Your body hasn't really changed so don’t revise your target pace because you feel good at mile five, or 10 or 15. You
of any marathon situation - for RW magazine subscribers:In the week before the marathonIn the final two daysOn race-day - before, during and after the raceRace-day checklistsGo well!We'll be right there behind you!
mental checklist and tick things off as you complete them. Whatever your routine, warming up the same way each time will help you relax, and also occupy your time during that final nervous hour or so before the race.Dont relax too much, though. A
for a half-marathon; sub 38 minutes for 10K.Sub-3:15 Eventual standard: sub-1:30 for a half-marathon; sub 40 minutes for 10K.Sub-3:30 Eventual standard: sub-1:37 for a half-marathon; sub 43 minutes for 10K.Sub-3:45 Eventual standard: sub-1:45 for a
with your head means not going out too fast; running with your heart means seeing what you have left towards the end."Make a list - and check it twice Even if you're not normally a list-maker, having a pre-race checklist is a tangible, foolproof way
, and constantly riffling through a checklist of how their body is coping. Examples might be: unclenching hands and fingers; monitoring footstrike and stride pattern; firing up the glutes properly; ensuring that the arms are swinging forwards and backwards
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strategy takes on increasing importance. Training ChecklistYour mileage this week should be about half to two thirds the amount you ran during your highest mileage week.Almost all running should be slow (one and a half to two minutes slower than marathon
