FLAT LAPS IN CAIRNS
A two to four lap run course along the Cairns foreshore. This run course is DEAD flat… which sounds like a good thing for fast racing, and it can be, but don’t underestimate the effect the lack of variation in terrain can have on the mechanical and musculoskeletal loading throughout the course of the run.
Consider building some subtle variation in your run pacing strategy to mix up the loading… This will help break up the run. The majority of the run course is well supported which can really help but there are a few more isolated places that will benefit those who like to get into their own rhythm.
Stick to your pacing strategy and don’t let the heart rate spike too high, too early. Stay cool – make use of water and ice from the aid stations from the outset and throughout. The heat and humidity can and will take a toll on RPE and possibly pace for those not well acquainted to racing in hot/humid conditions. Race smart, be pragmatic and discuss a plan to adjust your fluid, sodium and caloric intake with your Coach for this event
In the IRONMAN, set yourself for the final 60-90mins of the race, for the 70.3 it is about being strong for the final 30-45mins – that is where a lot of time can be lost or ‘gained’ (not lost)
As always – enjoy the day and be YOUR best