𝐑𝐚𝐜𝐞𝐬 𝐚𝐧𝐝 𝐄𝐯𝐞𝐧𝐭𝐬 – 𝐑𝐞𝐚𝐝𝐲, 𝐬𝐞𝐭, 𝐠𝐨!
You’ve trained, you’ve tapered, and the event is just about here.
Using power, what’s important?
⌚ Your watch setup, so that you don’t get distracted during the event
🪫 Your equipment, so that it’s fully charged
⚡ Your warm-up, so that you’re primed for the event
𝐖𝐚𝐭𝐜𝐡 𝐬𝐞𝐭𝐮𝐩
I’ve arrived at a ‘less is more’ philosophy.
It took a few years, but gradually, I’ve come to trust power (and power metrics) and chosen the few metrics I want showing on my watch.
I’d recommend setting up your watch to:
✅ auto-lap every mile or kilometre (your preference) to reset lap average power
✅ show lap and 3s average power (or real-time power if 3s average isn’t an option)
✅ include last lap power if you have it, so that you don’t need to glance down every auto-lap
Resist the temptation to include elapsed time, time of day, pace or heart rate, as these may distract you from maintaining your power target.
𝐂𝐡𝐚𝐫𝐠𝐞 𝐲𝐨𝐮𝐫 𝐞𝐪𝐮𝐢𝐩𝐦𝐞𝐧𝐭
A simple reminder – to avoid flat batteries part-way through the event.
𝐖𝐚𝐫𝐦-𝐮𝐩 / 𝐩𝐫𝐢𝐦𝐢𝐧𝐠
Your warm-up should include mobilisation and dynamic stretching and 5-10 minutes of jogging – no different than if you were using pace or heart rate.
Then run some short intervals at just below Threshold Power, just above Threshold Power and finish with some strides or short sprints. This will prime your different energy systems – with power, you can ensure your intervals are at the correct intensities.
Ideally, prime the day before the event and during the 1-2 hours before your start time, so that you don’t start the event feeling sluggish.
𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?
