-------------------------------------------------------------------
See full article and race report: Running Des Moines Marathon with Dean Karnazes. For more, see Photos or RunTri.com Site Map.
Dean Karnazes Endurance 50/50 Des Moines Marathon
-------------------------------------------------------------------
See full article and race report: Running Des Moines Marathon with Dean Karnazes. For more, see Photos or RunTri.com Site Map.
Chicago Triathlon Bike Course Tips
RunTri.com Racing Coverage | Exclusive Chicago Triathlon Coverage
You’ve been riding a bike since you were little more than a toddler. It’s easy. Once you got the hang of riding without training wheels, the only thing standing between you and finishing the bike portion of a triathlon was endurance, really.
And you’ve been training for months to build that endurance to complete the sprint (20k, 12.4 mile) or Olympic distance (40k, 24.8 mile) bike leg of the Chicago Triathlon. So you’re ready, right?
Maybe not. Sure, you probably can ride the course and finish in a reasonable time. But in my experience there are at least five mistakes that can make your bike ride tougher, slower and more unpleasant than necessary. The good news is they are mistakes that can be avoided. Here’s how.
Mistake #1: Starting too Fast
There’s a certain excitement the moment you hop on your bike to begin the cycling portion of the triathlon. The Chicago course starts with an uphill ramp of a few hundred yards that deposits riders on Lake Shore Drive. When you get to the crest at the bridge over the Chicago River, prepare to take advantage of the downhill to pick up some speed. But don’t let that speed trick you.
Mistake: Suddenly you’ll be at high speed, and others around you will be, too. It’s tempting to try to hammer right away, to maintain that speed, or at least to keep up with others. You’ll feel great, with energy to spare. Why not show how fast you can go?
Bad idea at the start. Others will give in to temptation and ride faster than they should as you all round the bend at Oak St. Beach barely a mile into the race. They might burn out early in the bike, and pay for it later on the ride, and certainly on the run. It happens all the time. Don’t try to keep up if it’s faster than you’re used to.
Solution: What you want is a balanced ride, one that leaves you nearly as strong at the end as you were from the start. People will be passing you over and over. Let them. Ride your own race, don’t try to beat others. Some of those who pass you will be walking while you are running. Race smart especially in the first miles. Ride at a level that you can sustain for the distance, and you’ll be better off for the whole race.
Mistake #2: Failure to Let the Course Work for You
The Chicago Triathlon bike course on Lake Shore Drive is simple, but also a little deceptive. Not quite flat, it features several overpasses that take you slightly uphill, then downhill. If you want to ride a little faster, you can use this course to your advantage without expending much extra energy.
The Mistake: Many riders reach these overpasses – mainly between Belmont and Lawrence — and glide down the other side. They see the downhill as a free ride, time to take a break, time to stop pedaling (and they may need that break if they made mistake #1). But when they do, they slow down and lose a valuable opportunity to let gravity do more to increase their speed.
The Solution: For you, the downhill can be a great opportunity to gain speed and time. The trick: once you get near the crest of the overpass, shift to a bigger (harder) gear, and get out of the saddle. Start riding downhill aggressively and quickly. Do not glide; instead pedal firmly and quickly.
With several overpasses in the race, you can gain some real speed and time with little extra effort. Gravity can give you the boost, your power can take you faster and farther with greater momentum.
Mistake #3: Inadequate Nutrition/Hydration
It’s possible to err on both sides when it comes to nutrition and hydration in a triathlon. Some consume too little, many consume too much. It’s important to find a balance, not only for the ride, but more importantly, to give your body what it needs for the run.
Mistake: Many people carry two or three water bottles on their bike, others don’t bring a thing. With nutrition, it’s hard to make sense about how much is needed, so some triathletes just bring more. Powerbars, Fig Newtons, I’ve even seen sandwiches. But others skip nutrition entirely.
Solution: I can make it this simple – carry one bottle on your bike, and carry 100 calories of nutrition for every 30 minutes you think you’ll be on the bike. You can get a fresh bottle at the Lawrence Ave turnarounds (every 6 or 12 miles). You won’t need more. For nutrition, the 100 calorie equation could mean half a powerbar or a GU or other 100 calorie gel every 30 minutes. Simple. You’ll be well hydrated with extra calories to help you finish the bike and run well after that.
Mistake #4: Poor Form
Poor pedaling form makes cycling, and completing the triathlon harder than it needs to be.
Mistake: We learn from an early age that you get a bike up to speed by pushing on the pedals – push, push, push. And most people at the Chicago Triathlon will still be employing that style. It makes you feel strong, a firm thrust downward translating to speed. But it puts extra stress on the legs and your energy reserves that will ultimately slow you down.
Solution: Lance Armstrong and all good cyclists, find extra speed by pedaling in circles. After pushing the pedal down, don’t stop there. Pull the pedal around using your hamstrings. Both legs working together generate more power and speed. And both legs are less tired in the end. That will help you run better when you get there.
Mistake #5: Riding Illegally
No one intends to ride illegally, especially in the Chicago Triathlon. The problem is so many riders and many people don’t know the rules, or how they apply to them. The most common rule I see broken is blocking.
Mistake: The road can be congested, and people cluster up, taking up the entire lane. The right side is to be reserved for passing. Problem is, everyone’s passing everyone else and someone is always blocking the passing lane, thinking they are the fastest one there. Not only is it unsportsmanlike, it can also get them penalized or disqualified.
Solution: Remember, there will always be a faster rider than you out there. Guaranteed. Pass the person in front of you (call out ‘passing on your right’, and thank them as you go by), and then pull out of the passing lane. Someone else will zoom past, and be grateful you didn’t block their path. It’s a fairer race that way.
Be the Solution
So there you have it. Some mistakes that may undoubtedly occur on race day. But you’re better than that. You’ll be implementing the solutions. And you’ll get to the finish line faster as a result.
You’ve been riding a bike since you were little more than a toddler. It’s easy. Once you got the hang of riding without training wheels, the only thing standing between you and finishing the bike portion of a triathlon was endurance, really.
And you’ve been training for months to build that endurance to complete the sprint (20k, 12.4 mile) or Olympic distance (40k, 24.8 mile) bike leg of the Chicago Triathlon. So you’re ready, right?
Maybe not. Sure, you probably can ride the course and finish in a reasonable time. But in my experience there are at least five mistakes that can make your bike ride tougher, slower and more unpleasant than necessary. The good news is they are mistakes that can be avoided. Here’s how.
Mistake #1: Starting too Fast
There’s a certain excitement the moment you hop on your bike to begin the cycling portion of the triathlon. The Chicago course starts with an uphill ramp of a few hundred yards that deposits riders on Lake Shore Drive. When you get to the crest at the bridge over the Chicago River, prepare to take advantage of the downhill to pick up some speed. But don’t let that speed trick you.
Mistake: Suddenly you’ll be at high speed, and others around you will be, too. It’s tempting to try to hammer right away, to maintain that speed, or at least to keep up with others. You’ll feel great, with energy to spare. Why not show how fast you can go?
Bad idea at the start. Others will give in to temptation and ride faster than they should as you all round the bend at Oak St. Beach barely a mile into the race. They might burn out early in the bike, and pay for it later on the ride, and certainly on the run. It happens all the time. Don’t try to keep up if it’s faster than you’re used to.
Solution: What you want is a balanced ride, one that leaves you nearly as strong at the end as you were from the start. People will be passing you over and over. Let them. Ride your own race, don’t try to beat others. Some of those who pass you will be walking while you are running. Race smart especially in the first miles. Ride at a level that you can sustain for the distance, and you’ll be better off for the whole race.
Mistake #2: Failure to Let the Course Work for You
The Chicago Triathlon bike course on Lake Shore Drive is simple, but also a little deceptive. Not quite flat, it features several overpasses that take you slightly uphill, then downhill. If you want to ride a little faster, you can use this course to your advantage without expending much extra energy.
The Mistake: Many riders reach these overpasses – mainly between Belmont and Lawrence — and glide down the other side. They see the downhill as a free ride, time to take a break, time to stop pedaling (and they may need that break if they made mistake #1). But when they do, they slow down and lose a valuable opportunity to let gravity do more to increase their speed.
The Solution: For you, the downhill can be a great opportunity to gain speed and time. The trick: once you get near the crest of the overpass, shift to a bigger (harder) gear, and get out of the saddle. Start riding downhill aggressively and quickly. Do not glide; instead pedal firmly and quickly.
With several overpasses in the race, you can gain some real speed and time with little extra effort. Gravity can give you the boost, your power can take you faster and farther with greater momentum.
Mistake #3: Inadequate Nutrition/Hydration
It’s possible to err on both sides when it comes to nutrition and hydration in a triathlon. Some consume too little, many consume too much. It’s important to find a balance, not only for the ride, but more importantly, to give your body what it needs for the run.
Mistake: Many people carry two or three water bottles on their bike, others don’t bring a thing. With nutrition, it’s hard to make sense about how much is needed, so some triathletes just bring more. Powerbars, Fig Newtons, I’ve even seen sandwiches. But others skip nutrition entirely.
Solution: I can make it this simple – carry one bottle on your bike, and carry 100 calories of nutrition for every 30 minutes you think you’ll be on the bike. You can get a fresh bottle at the Lawrence Ave turnarounds (every 6 or 12 miles). You won’t need more. For nutrition, the 100 calorie equation could mean half a powerbar or a GU or other 100 calorie gel every 30 minutes. Simple. You’ll be well hydrated with extra calories to help you finish the bike and run well after that.
Mistake #4: Poor Form
Poor pedaling form makes cycling, and completing the triathlon harder than it needs to be.
Mistake: We learn from an early age that you get a bike up to speed by pushing on the pedals – push, push, push. And most people at the Chicago Triathlon will still be employing that style. It makes you feel strong, a firm thrust downward translating to speed. But it puts extra stress on the legs and your energy reserves that will ultimately slow you down.
Solution: Lance Armstrong and all good cyclists, find extra speed by pedaling in circles. After pushing the pedal down, don’t stop there. Pull the pedal around using your hamstrings. Both legs working together generate more power and speed. And both legs are less tired in the end. That will help you run better when you get there.
Mistake #5: Riding Illegally
No one intends to ride illegally, especially in the Chicago Triathlon. The problem is so many riders and many people don’t know the rules, or how they apply to them. The most common rule I see broken is blocking.
Mistake: The road can be congested, and people cluster up, taking up the entire lane. The right side is to be reserved for passing. Problem is, everyone’s passing everyone else and someone is always blocking the passing lane, thinking they are the fastest one there. Not only is it unsportsmanlike, it can also get them penalized or disqualified.
Solution: Remember, there will always be a faster rider than you out there. Guaranteed. Pass the person in front of you (call out ‘passing on your right’, and thank them as you go by), and then pull out of the passing lane. Someone else will zoom past, and be grateful you didn’t block their path. It’s a fairer race that way.
Be the Solution
So there you have it. Some mistakes that may undoubtedly occur on race day. But you’re better than that. You’ll be implementing the solutions. And you’ll get to the finish line faster as a result.
Boston Marathon: How to Run It Faster, Fast, or Slow
RunTri Racing Coverage || By Raymond Britt, RaceBoston.com
Qualifying for the Boston Marathon was the reason I decided to become a serious runner in 1995. I qualified by 32 seconds that year, and looked forward to a thrilling experience in my Boston debut in 1996.
One thing I know for sure after all those years: Boston is unpredictable, and I have the personal data to prove it. See below. Good Luck on your journey to Boston.
In this piece, I'll share mile-by-mile splits for seven of my Boston Marathons. Spanning from a 2:54 finish time to 3:41, and commentary below, illustrate how to run Boston fast, slow, or how to handle it when injured.
I finished that 1996 race, and while it was not pretty, it was the first of a wide variety of experiences on the Boston Marathon course. Depending on the year, I have run my PR on the course, have run aching and slow, or have started blazing and ended up finishing barely able to walk.
1996, Injured and Slow: My First Boston, the year I sprained my ankle in the airport, of all places, preparing to board the plane to fly to Boston (don't ask how). I met with race doctors the day before the race, who advised me not to run. But I had to. So I went to the start line, determined to run slowly and carefully, sure to keep my foot and ankle always facing forward. As the Centennial edition of the race, the field was packed with 39,000 runners, so it was fairly impossible to run fast anyway. The splits you'll see on the spreadsheet were fairly steady, and not a bad example of how to run a 3:40ish Boston, based on the terrain.
1997 Faster, But Injured: I was determined to perform better in 1997, despite an overtraining injury that left my ilio-tibial band in pain after longer distances. I started out fast, trying to build momentum, but the pain kicked in at about the same time as the hills did. I remember running miles 21-24 almost stiff-legged, but seeing the finish line helped me speed up again.
1998 Faster: I ran the 1998 race within one minute of my marathon PR at the time, and it was possible to say I lost that one minute in a very slow first mile. Otherwise, it was a textbook way, for me, to run a 3:11 on the course. Note that miles 2 through 9 were steady. That became a pattern in my better races. And I was able to keep times on the hilly miles under 8 minutes/mile.
1999, Repeat: 1999 very closely mirrored my 1998 race, attempting to find an advantage by conserving energy with a slower start, but running the last half in almost the same time as 1998. I was disappointed, though. I wanted to run faster.
2001 Fast and Slow: I was becoming a better runner and triathlete in 2001, with a new 3:05 PR from Chicago 2000, under my belt. I wanted to do that well on the Boston course. I blazed the first half in 1:25, and if you want to run a 1:25 first half, my times are the way to do it. Unfortunately, I left nothing for the second half, and blew up immediately when the hills started. See a 9:31 Heartbreak Hill mile to know I walked the whole thing, slowly and panting for air. This is not the way to run Boston.
2002 PR: I had run a 2:59 in Milwaukee 2001, so I was a better marathoner, but I could not afford to make the same mistakes I made in Boston 2001. So I studied those mistakes and had basically one rule for 2002 -- do not start out too fast. I ran conservatively, and hit the 13.1 mile marker slower than I had in any recent marathon. But I was also fresh, and fast at that point, ready to attack the hills, especially Heartbreak Hill. I was the only race that I've experienced relatively breezy 6:30ish miles near the finish. But I had to work for it every second. Mantra: The Only Thing You Need Now is to Want It Bad Enough.
2003 Doomed: You'll note in 2003 I tried to repeat the recipe from 2002, and did it according to plan in the first few miles. The problem was, by 10k I knew I was doomed. I was having trouble breathing (asthma and allergies), and had lost my inhaler earlier, somewhere on the course. I had to slow down to survive, and I knew by the 13.1 mile mark in Wellesley that it would be a mighty struggle to finish. Not a fun way to run a 3:06. But I'll take a 3:06 in Boston any day.
The Other Years? I ran in 2000 after nearly two days without sleep while negotiating a large business deal; time didn't matter. By 2004, I kind of lost interest in tracking mile-by-mile splits, as I felt I knew the course pretty well. I ran a 3:02 in 2005, and a 3:09 in 2006, each time eight days after completing Ironman Arizona. In 2007, I ran under 4 hours, stopping often to shoot photos throughout the entire race.
No matter how your day goes in Boston, it will be special when you cross the finish line.
Questions? Feel free to email me. Good luck in Boston.
-------------------------------------------------------------
Also see
- Boston Marathon 2008: What to Expect
- Boston Marathon 2008: Photos
For more, return to the home page: RaceBoston.com
Qualifying for the Boston Marathon was the reason I decided to become a serious runner in 1995. I qualified by 32 seconds that year, and looked forward to a thrilling experience in my Boston debut in 1996.
One thing I know for sure after all those years: Boston is unpredictable, and I have the personal data to prove it. See below. Good Luck on your journey to Boston.
In this piece, I'll share mile-by-mile splits for seven of my Boston Marathons. Spanning from a 2:54 finish time to 3:41, and commentary below, illustrate how to run Boston fast, slow, or how to handle it when injured.
I finished that 1996 race, and while it was not pretty, it was the first of a wide variety of experiences on the Boston Marathon course. Depending on the year, I have run my PR on the course, have run aching and slow, or have started blazing and ended up finishing barely able to walk.
1996, Injured and Slow: My First Boston, the year I sprained my ankle in the airport, of all places, preparing to board the plane to fly to Boston (don't ask how). I met with race doctors the day before the race, who advised me not to run. But I had to. So I went to the start line, determined to run slowly and carefully, sure to keep my foot and ankle always facing forward. As the Centennial edition of the race, the field was packed with 39,000 runners, so it was fairly impossible to run fast anyway. The splits you'll see on the spreadsheet were fairly steady, and not a bad example of how to run a 3:40ish Boston, based on the terrain.
1997 Faster, But Injured: I was determined to perform better in 1997, despite an overtraining injury that left my ilio-tibial band in pain after longer distances. I started out fast, trying to build momentum, but the pain kicked in at about the same time as the hills did. I remember running miles 21-24 almost stiff-legged, but seeing the finish line helped me speed up again.
1998 Faster: I ran the 1998 race within one minute of my marathon PR at the time, and it was possible to say I lost that one minute in a very slow first mile. Otherwise, it was a textbook way, for me, to run a 3:11 on the course. Note that miles 2 through 9 were steady. That became a pattern in my better races. And I was able to keep times on the hilly miles under 8 minutes/mile.
1999, Repeat: 1999 very closely mirrored my 1998 race, attempting to find an advantage by conserving energy with a slower start, but running the last half in almost the same time as 1998. I was disappointed, though. I wanted to run faster.
2001 Fast and Slow: I was becoming a better runner and triathlete in 2001, with a new 3:05 PR from Chicago 2000, under my belt. I wanted to do that well on the Boston course. I blazed the first half in 1:25, and if you want to run a 1:25 first half, my times are the way to do it. Unfortunately, I left nothing for the second half, and blew up immediately when the hills started. See a 9:31 Heartbreak Hill mile to know I walked the whole thing, slowly and panting for air. This is not the way to run Boston.
2002 PR: I had run a 2:59 in Milwaukee 2001, so I was a better marathoner, but I could not afford to make the same mistakes I made in Boston 2001. So I studied those mistakes and had basically one rule for 2002 -- do not start out too fast. I ran conservatively, and hit the 13.1 mile marker slower than I had in any recent marathon. But I was also fresh, and fast at that point, ready to attack the hills, especially Heartbreak Hill. I was the only race that I've experienced relatively breezy 6:30ish miles near the finish. But I had to work for it every second. Mantra: The Only Thing You Need Now is to Want It Bad Enough.
2003 Doomed: You'll note in 2003 I tried to repeat the recipe from 2002, and did it according to plan in the first few miles. The problem was, by 10k I knew I was doomed. I was having trouble breathing (asthma and allergies), and had lost my inhaler earlier, somewhere on the course. I had to slow down to survive, and I knew by the 13.1 mile mark in Wellesley that it would be a mighty struggle to finish. Not a fun way to run a 3:06. But I'll take a 3:06 in Boston any day.
The Other Years? I ran in 2000 after nearly two days without sleep while negotiating a large business deal; time didn't matter. By 2004, I kind of lost interest in tracking mile-by-mile splits, as I felt I knew the course pretty well. I ran a 3:02 in 2005, and a 3:09 in 2006, each time eight days after completing Ironman Arizona. In 2007, I ran under 4 hours, stopping often to shoot photos throughout the entire race.
No matter how your day goes in Boston, it will be special when you cross the finish line.
Questions? Feel free to email me. Good luck in Boston.
-------------------------------------------------------------
Also see
- Boston Marathon 2008: What to Expect
- Boston Marathon 2008: Photos
For more, return to the home page: RaceBoston.com
Subscribe to:
Posts (Atom)
