Avoid the dreaded bonk: How to pace your race so you don’t blow up

Patience and pacing is not as sexy as the aerodynamic steed you are perched upon during your race. But, to execute a strong performance from start to finish, they are two components of racing  that are arguably more impactful on your final result than your bike choice.

Even in shorter distances, pacing is everything. If you start too fast, burn through your energy reserves, or mismanage effort levels, you risk “blowing up,” hitting a wall, and struggling through the rest of the race.

Negative split for a positive outcome

Whether you’re racing a sprint, Olympic, 70.3, or full Ironman, the key to a strong finish is smart pacing. An important part of training is learning how to control your effort, avoid the dreaded bonk, and finish strong.

Negative splitting means starting conservatively and finishing stronger. Instead of going all-out early in the race, hold back at the start and build intensity throughout. This way you will avoid early fatigue and have energy left when others are fading. Aim for a consistent effort rather than going out faster because you feel good in those early miles. In longer races, your best effort should come in the final miles.

Don’t overcook in the water

A good strategy for the swim is to start controlled, settle into a rhythm, and finish strong.

Many athletes go out too hard in the swim, thinking they need to put some time in the bank early to avoid the bike cut-off. Others go out too hard in their effort to be competitive without appreciating how it will affect their bike split.  Spikes in heart rate and moments of panic can drain your energy before the race even really starts.

Start off steady. The first 200 metres should feel comfortable, not all-out. Find your rhythm, breathe calmly and regularly, draft when possible, and hold a moderate pace to conserve energy. If you have any reserves near the end, finish strong by picking up the pace in the last 300 to 500 metres, gradually increasing effort without going anaerobic.

If you’re new to open water racing, practice swimming at race effort in training so it feels natural on race day.

Don’t lose the race on the bike

Start the bike riding steady, in control, and fuelling early.

The bike is where many triathletes go too hard and pay for it later. Pushing too much here means a miserable run. Dial in a smart pacing and nutrition strategy from the beginning. Avoid the early adrenaline rush and instead take it easy for the first 10 to 20 kilometres for the longer distances. For the sprint and Olympic the bike will be solid from start to finish. Still, you want to have some parameters. Hold a controlled effort and aim for no higher than 85 to 90 per cent of maximum effort in a sprint, 70 to 80 per cent in an Olympic or 70.3, and 65 to 75 per cent in a full Ironman. A power metre or heart rate monitor can be helpful to keep effort in check and alert you to when you are pushing too hard too early in the game.

Survive to thrive on the run

Ease into the first few kilometres by focusing on rhythm, and fuelling often.

The run is where pacing mistakes on the bike come back to haunt you. If you overcooked the bike, your legs will feel like lead bricks. Start slower than feels right. The first mile should be the slowest in a long race. Find your stride and settle into a steady, sustainable rhythm. Don’t chase other athletes too early. Aim to negative split the run, which means running the first half slower than the second half. It may be that this strategy lands you more with an even split, but it also help prevent a full blow up.

Even if you feel amazing at the start of the run, slow down. You should feel slightly reserved in the early miles. You will be able to capitalize on that reserve energy when you need it most as you get deeper into the run.

Fuelling to avoid the gruelling

Fuel early and often. Don’t wait until you’re hungry or tired.

Before the race even starts, your fuelling strategy should be in action. At the swim start stay hydrated and fuel well before entering the water. On the bike, aim to eat small amounts every 30 to 45 minutes, comprised mostly of simple carbohydrates and plenty of sodium. The same goes for the run, though your tummy at this point may protest. Stay committed to taking regular sips of water and electrolytes while getting in as many carb calories as possible, ideally every 30 to 45 minutes.

Skipping your scheduled fuelling and hydration intervals can leave you suddenly exhausted. It can also pile GI issues on top of pacing issues, leaving you struggling towards the finish line. Eat and drink before you think you need to!

Don’t lose your s*#t

Stick to your plan. Ignore others who are going out too fast and resist the urge to “put time in the bank.” Don’t misjudge feeling good early in the race with the opportunity to pick up the pace. Trust your race plan and use mental strategies to stay focused and technological tools to stay on task, like having your watch beep at you every 30 minutes to prompt you to eat or drink.

You put in the work (hopefully), and carefully crafted a race plan. It’s time to trust yourself, the process and most of all, remember to smile with every mile.