Goal Race Pace

Know your goal pace and train for it:

If you have a race coming up and you know what time you want to do in each leg, training is your opportunity to prepare for that. For short course athletes that will be in the intervals sessions like track or on the trainer. For long course athletes that will be in your long sessions. 

If you know you want to swim 1:20 pace, ride 39km/hr and run 4min/km in your race then use your training sessions to develop a) your body’s ability to withstand those targets for longer periods and b) to gain confidence you can do those targets and take that confidence into race day. 

Always train to meet or exceed the demands of competition! Oh and if you want to get better at transitions you should train those too.