Pace training: Think fast

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, November 12, 2008]

Yes, you need to train your legs, but it's really your brain that dictates your pace.
By Matt Fitzgerald

If you're like most runners, you discovered the importance of pacing the hard way. You started too fast in your very first run or race, and ended up staggering and wheezing through the second half. But you learned your lesson and held back on your next attempt, allowing you to make it to the finish without the urge to vomit. Eventually, however, you may face a new dilemma: You become so good at running conservatively that you finish feeling too comfortable.

Perfecting your pacing--trying to run a certain distance in the shortest amount of time possible without falling apart--is a tricky art. That's because even when we watch the clock, we run largely by feel: We decide whether to speed up, slow down, or hold steady based on how much discomfort we think we can handle.

Until recently, exercise science gave little attention to this mental side of pacing. If you petered out midway through a run, most experts would say your body temperature got too high or there was too much lactate (a fatigue-producing chemical) circulating in your blood. But Ross Tucker, Ph.D., an exercise physiologist at the University of Cape Town, South Africa, and a growing group of exercise scientists believe there is a more complex system at work. Their research shows that your brain reads what's going on in your organs, tissues, and cells while you're running, and then uses that information to get into the right rhythm at the start of a run and then fine-tune your pace as you go. Learning how these internal sensors work is the key to becoming a better pacer and stronger runner.


The Science of Pacing

Exercise scientists were turned on to the idea that your brain controls pace by a German researcher. In 1996, H.V. Ulmer theorized that when you perform a task, your brain focuses on the endpoint (a finish line; when the treadmill clock hits 30 minutes), and it works backward from there, calculating how hard you can push yourself and still complete your workout. Several years ago, Tucker and his colleagues, including renowned exercise physiologist Timothy Noakes, Ph.D., started conducting experiments on Ulmer's theory, which they now call "anticipatory regulation," meaning your brain anticipates when you're going to be done running and regulates your pace accordingly. "The brain controls exercise performance to protect the body from reaching a failure point or a potentially harmful level," Tucker says.

How does your brain know this limit? "The brain receives signals from the body and interprets these signals in the context of the exercise bout," Tucker says. So your brain reads the exercise intensity and checks in with all the various systems in your body (Do you have enough fuel? Are you well-hydrated? What's your body temperature?) to determine if you can keep up that pace and still finish. "Then the brain changes the degree of muscle activation to slow the athlete down or allow him to speed up," Tucker says

In one of Tucker's studies, two groups of cyclists completed time trials in hot and cold temperatures. It wasn't surprising that those exercising in the heat had slower times. However, those in the hot group dropped their pace without realizing it within five minutes of starting--well before their core body temperature rose to a high level. "The fact that they slowed down so early suggests that the pacing decision is made by the brain well before any physiological factor forces the athlete to reduce his speed," says Craig Kain, Ph.D., a sports psychologist and lecturer in the department of kinesiology at California State University in Long Beach. "So you're not slowing down because you're hot; you're slowing down in anticipation of becoming hot."

Although the anticipatory regulation process is designed to prevent you from hurting yourself, sometimes the brain can be overprotective and slow you down before it's necessary. How can you prevent your brain from hitting the brakes prematurely? "We've done research on this, and it seems like the best way your brain learns is from experience," says Carl Foster, Ph.D., professor of exercise and sport science at the University of Wisconsin - La Crosse. "The more you experience fatigue, the more your brain becomes tuned in to your true limits. Mimicking a race experience--by running race pace--at least three or four times during your training will make your brain become familiar with what your body can handle."

Kain offers another strategy: negative-split training. "Running the second half of your workouts faster than the first half will train you to override your mind when it tries to slow you down during the second half of a run," he says.

These training techniques will help both your body and mind get used to the effort needed to do any workout or race at your perfect pace.

For more information on pacing and for sample race-pace workouts, see runnersworld.com/pacing.

Feel Better

Feelings of fatigue are often just in your head. Your body usually has the reserves to push on. Tell that to yourself when your mind tries to slow you down.

Think It Through

You can train to run a certain pace, but it also takes brainpower. Sports psychologist and lecturer Craig Kain, Ph.D., recommends breaking up the distance.

Tell Yourself: "Hold Back!"

"During the first part [first mile of a 5-K, first two of a 10-K, etc.], restrain yourself to counter the adrenaline that could pull you out too fast," Kain says.

Stay Focused

"During the middle miles, you need to concentrate," says Kain. "Your mind will try to slow you down because it thinks you should conserve energy. Being aware of this helps you fight that urge."

Follow Through

"If you've trained properly, you won't need to slow down until after the finish," says Kain. "And if you've kept a steady pace, you won't have the energy to drastically speed up--except for a kick across the finish line." Also, dismiss spectators who shout "you're almost there" when you're not. "If you hear that at mile 20 of a marathon, block that thought. Otherwise, your brain could tell you to pick up the pace--a recipe for bonking--or slow down and walk."


More half-marathon records have been set with even-paced efforts. But marathon records fall with negative splits.

7 Ironman Mistakes to Avoid

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, November 5, 2008]

By Mark Kleanthous

1. SWIM
Training - No open water swimming practise. This is underestimated even in a wetsuit. There are no turns to recover like there are in a swimming pool. Non-stop swimming and sighting with all that nervous energy will soon wear you down. If you do not experience this vital part in training you will be lacking everything in the first hour on the bike.

Racing - Going anaerobic for first 500m of the Ironman swim never to recover again. This will almost certainly ruin your whole Ironman triathlon!

2. BIKE
Training - Not enough Ironman pace training on the triathlon bars. Avoid hammering the shorter rides and going too slow on the longer sessions. Your key bike training should be solo at your Ironman bike effort - effort not speed. Group training makes the session go quicker but does not build up mental strength.
Racing - Letting your enthusiasm take over for the first 25-30 miles on the bike due to feeling fresh and strong. Failing to stick to your nutrition plan meaning you slow down at the end of the bike.

3. RUN
Training - Failing to practise a run/ walk strategy in training. Even the elite walk through feed stations (although they may have fast IM marathon splits). They have learnt to get straight back into Ironman pace without seizing up.

Racing - You must hold back in the early part of the marathon. Everyone starts off really fast - glad to get off the bike syndrome- and most slow down. If you go off too fast it is painful at the beginning, difficult later on and really tough at the end. Do not please the crowd too early - reward them with a strong finish. Do not feel you have to run out of transition. No one is interested in your first mile split.

4. THE LAST SUPPER
Training - practise race supper and breakfast. Your last 24 hours of eating prior to the race is very important. Do not think gorging yourself will help. Aim to eat your last main meal by 6pm before race morning so you can completely digest it. Book a restaurant earlier in the week so you have a guaranteed sitting. Have a light snack before bed time. Your body will then be able to eat and digest a substantial race breakfast. Make sure you avoid fibre and quick fix foods first thing in the morning like many cereal bars made with processed cereals that are high in sugar.

Racing - Drinking more plain water than a camel in the 5 days before the Ironman. This will remove important electrolytes and a lot of your strength on race day. Have water with food and a 4:1 carbohydrate to protein sports drink at other times.

5. RETAIL THERAPY
Must have gear last minute - "All the gear but no idea". Some people eat when they are stressed, others go shopping. Triathletes are no different, the big problem is buying something new that has not been tried and tested in your long sessions before the Ironman.

A new helmet, super fast drying clothing is only better when you are used to it. If you can afford it now you could probably have afforded it 5 months ago. Trying to squeeze performance in the last few weeks by buying new items of kit also takes up too much mental energy and can be more damaging than you think!

6. JACK ALL TRADES
Racing everything because "I am doing an Ironman" rather than being focused. To do well in the Ironman you need to be selective with your racing, short races do not mimic IM race pace and too many long races result in being unable to push yourself that little extra when it really counts on Ironman day. No time for racing for racing sake. The winners of the Ironman races hardly ever race shorter events, as these compromise training.

7. TIME TARGET AND TAPER
Training - Having a time target is adding extra pressure. So much can change on race day, the weather, mechanical problems, missing a drink at a feed station. Learn to train on feel, at a pace you can maintain easily for the whole distance. Estimating your time by doubling your half distance race time and adding an hour to predict your Ironman time is not recommended and is highly inaccurate.

Racing - The taper must be written down and referred to. Race week is so distracting you can easily lose your way in the last few days on unnecessary errors. No amount of training in race week will help in the Ironman, only "what you do NOT do" will improve your chances. Every extra 30 minutes of exercise in race week is depleting your energy levels rather than 30 minutes of rest to build you up.

(Mark Kleanthous is a founder member of the British Triathlon Association and Elite member of the Great Britain Triathlon Team and has represented the UK for the last 20 years. He has completed 29 Ironman Triathlons to date and now coaches both novice and international triathletes with is unique training programs.)