Conquering the Run Course of Triathlon: Tips & Strategies

It’s race week for Ironman North Carolina 70.3! Whether you’re doing IMNC or not, Coach Chris Newport covers key aspects of the triathlon run, offering valuable insights on T2, pacing, fueling, run form and more to get you fully prepared.

Transition (T2)

Whatever race you do, know where your spot is in transition! Since IMNC is a point to point race (i.e. two transition areas), it can be a little more tricky. Ironman North Carolina’s transition area is located in a large parking lot with a slight downward slope, so be careful running in your bike shoes (or just in general). Be sure to remember where your transition spot is, since it’s difficult to find in a seas of white bags!

Hydration & Fueling on the Run

Consistent fueling is essential during the run to avoid cramping. While many people prefer not to carry anything, that’s fine, so long as you can still be consistent with your intake. There are 6 aid stations on the course, so be sure you know what’s available. Bring whatever you need to rely on (a certain sports drink, gel, food or electrolyte mix). For my heavy sweaters who have done sweat testing/hydration consultations with us, I will often have them make a concentrated solution, which allows them to drink their own beverage, then supplement with water from the aid stations.

All our athletes (whether they are 1 on 1 coached athletes or Team athletes, have access to our Essential Guide to Fueling & Hydration for Triathlon). You can get a short, free version of it here.

Just a reminder: nothing new on race day!

Pacing & Form on the Run

First, know your course if you can in order to form a strategy. I often employ a descending strategy with athletes, although going for a consistent pace is fine too! One way or the other, most people go out way too fast. You’re excited to be off the bike, so I get that!

Maintaining good form is not only beneficial for your performance but also for your lung function. Many athletes tend to hunch over during the run, which can compress the diaphragm and restrict breathing. By keeping your chest high and shoulder blades “tucked into your back pockets,” you can promote better lung expansion and improve your endurance.

Forward Progress!

Mental toughness plays a pivotal role in a triathlon. It’s about moving forward, even if it means walking at times. Choosing landmarks, like trees or aid stations, and setting them as mini goals can help you maintain progress.

Finally, don’t forget to celebrate your achievement as you cross the finish line. Be sure to smile for the photograhers! A good picture at the finish line not only makes for a great memory but also a testament to your hard work and dedication. Way to go!

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