Pack a punch through pacing.
“Most triathletes have plenty of passion and competitiveness on race day—that stuff’s naturally there,” Lovato says. “But we need to work on harnessing that spirit a bit through proper pacing, so that we can beat people at the end of the run, rather than being left in the dust after going out too hard, too soon.” Lovato advocates progressive run training, meaning you clock a faster pace at the end of a run than at the start. He suggests making your long run progressive every other week in training, based on three potential platforms:
1. Negative split: Simply put, the last half of the run is faster than the first half.
2. Steady build: Split a 12-mile run, for example, into four progressive 3-mile blocks—easy, moderate, hard, very hard.
3. Blocks within the long run: Try 3×2 miles, 4×10 minutes, or at times even longer intervals. The goal is to make each block faster than the previous, but to run them all at realistic progressive paces.
Interested in training with Lovato? Check out Race Quest Travel’s Costa Rica Camp in February 2014, where he will again serve as head coach (Race-quest.com).