Triathlon Magazine Canada - - FEATURES - KM

Prac­tic­ing your nu­tri­tion strat­egy seems ob­vi­ous, but it is of­ten ig­nored dur­ing long train­ing runs as you don’t re­ally need much for two to three hours of ac­tiv­ity. But, if the run is af­ter 5+ hours of swimming and bik­ing, this changes things dra­mat­i­cally. You need to train your gut to ac­cept, process and ab­sorb the fuel you put into it. You also need to test, with fre­quency, whether the plan you have on paper is ac­tu­ally go­ing to work. When you ar­rive at the start line there should be ab­so­lutely no ques­tion that your gut will tol­er­ate what you are putting into it. Fo­cus on tak­ing in small amounts fre­quently so your gut doesn’t have to deal with too much at any given time and so your blood sugar stays as level as pos­si­ble.

Tran­si­tion work­outs lead­ing into a long race don’t need to be overly com­pli­cated. Run­ning off the bike is best done on your long ride days so you can ex­pe­ri­ence what it will feel like to run af­ter a big day in the sad­dle. Fif­teen to 20 min­utes at your goal race pace is usu­ally enough for your body to make the switch from bik­ing to run­ning. On a few oc­ca­sions you can in­clude a longer run of 45 to 60 min­utes so you feel men­tally ready to go, but any­thing longer than that is un­nec­es­sary and can lead to longer re­cov­ery times. Per­haps one of the most im­por­tant skills to de­velop is your abil­ity to cope men­tally with the chal­lenge of the marathon af­ter swimming and bik­ing. There are sev­eral strate­gies you can in­cor­po­rate. The first is to ac­tu­ally get through the train­ing with con­sis­tency. The tougher you are in train­ing, the more con­fi­dence you will have that you can be tough when it counts. The sec­ond strat­egy is to break the long runs up into smaller, more man­age­able chunks. Fo­cus­ing on smaller time, or dis­tance, intervals is eas­ier to han­dle men­tally.

Fi­nally, it’s im­por­tant to fo­cus on what you’re think­ing about dur­ing long runs. The in­ter­nal dia­logue you have with your­self can dra­mat­i­cally af­fect the qual­ity of a train­ing ses­sion. Eval­u­ate whether the dia­logue is help­ing or hurt­ing your abil­ity to stay fo­cused and keep go­ing. Neg­a­tive thought pat­terns are of­ten coun­ter­pro­duc­tive. Un­der­stand­ing, and hav­ing a strong sense of why you are do­ing what you are do­ing, is very pow­er­ful. You need to use pos­i­tive lan­guage that will help you achieve your goals, not lead to their un­do­ing. The more you do this in train­ing, the more nat­u­ral it will be­come in the race.

Jasper Blake won Iron­man Canada in 2006 and is the head coach of B78 Coach­ing.

IF THEY’RE FAST enough for Lionel San­ders, who has been rip­ping up the Iron­man 70.3 scene this year in his Gorun 4s, they are prob­a­bly fast enough for vir­tu­ally any triath­lete. Speed is one thing for a light­weight speed­ster like San­ders, but the Gorun 4 also man­ages to pro­vide an im­pres­sive amount of cush­ion­ing and sup­port, mak­ing this an ex­cel­lent op­tion for al­most any triath­lete for train­ing and rac­ing.

De­signed to pro­mote a mid­foot strike, the Gorun 4 still has lots of cush­ion­ing and im­pact pro­tec­tion for those who might land on their heels. The Re­s­alyte Mid­sole pro­vides an im­pres­sive amount of cush­ion­ing with­out adding much weight – the first thing you’ll no­tice as you start out in the Gorun 4 is just how light the shoes feel (a size 9 weighs just 7.8 oz.), and how com­fort­able the ride is in them. You can even re­move the cus­tom in­sole “for an even more min­i­mal feel,” al­though we cer­tainly didn’t feel that was nec­es­sary – it’s plenty light as is and the in­sole adds even more cush­ion­ing and com­fort.

Ev­ery­thing about the Gorun 4 seems to be geared to help­ing you run faster. The 4-mm heel drop is enough to help you move onto your toes eas­ily, while what Skechers calls M-strike tech­nol­ogy re­ally does a great job of push­ing you to­wards a mid-foot land­ing. Even if you don’t end up there, you still have a great feel­ing of mov­ing for­ward on each step. There’s not likely enough sup­port ei­ther in the arch or heel for a heavy prona­tor to be able to use this shoe, but if you’re fairly even you’ll have no prob­lems.

Com­fort is en­hanced thanks to the wide toe box, but it’s the up­per that re­ally makes this shoe as com­fort­able as it is. The one-piece up­per, made with ex­tremely soft, breath­able ma­te­rial, is both sup­port­ive and ex­tremely com­fort­able, while the flat-knit seams en­sure you won’t run into any is­sues if you choose to wear the Gorun 4 with­out any socks. We’re happy to re­port that our re­viewer, who is con­sid­er­ably heav­ier and slower than Lionel San­ders, found the Gorun 4 to be an ex­cel­lent op­tion for triath­letes traini ng for v i r t ua l ly a ny


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