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From: Paul Shields
Category: Coach
Date: 1/30/00
Time: 2:34:03 PM
Remote Name: 203.14.174.5
Chad,
Here are some short comments on race strategies for the longer track distances. They are in point form and very brief (it could be a book in itself). If you need further clarification then let me know.
- The longer track events from 1500m up to about 5000m are mostly about lactic acid management. Lactic acid builds during the event and training your ability to tolerate it and buffer it will come in handy.
- The first thing to understand is whether you are aiming for a PB(or a time), or alternatively whether you just want to win. Strategy will focus on achieving one of these and if you get both it is a bonus. Trying to get a win and a PB can get you into trouble.
- If you are going for a PB then the strategy is simple, ignore the other competitors, and just run an even paced race. Watch out for spoilers or being boxed in but basically just run your own race. The key is good pace judgement and not being influenced by pace variations from your fellow competitors.
- If you want to win and don't care too much about your time then the most important factor is understanding your strengths(and weaknesses) and the strengths (and weaknessess) of your competitors. There are four main strategies:-
- Strong pace throughout
- Fast finish
- Variation (or short bursts)
- Sustained surge
Each person will cope with each of these strategies differently. Find out what you are good at and what the others are bad at. The key is to do what you are good at and force your competitors to do what they are bad at. Here are some examples:
- If you have a fast finish then try and keep the pace slow and don't loose contact.
- If you like variation then overtake the even pacers and gradually slow the pace (repeat - or better still get others to do the same)
- If you can sustain a surge then break contact mid-race and keep the contact broken. If that doesn't work then slow down and wait for the final lap or two and try again to break the sprinters.
- etc
- Each race is different, make a plan before hand then try and stick with it, but have an alternative if things don't pan out.
- Don't set the pace early unless you are clearly better than the rest of the field.
- Try and stay with the pack for the final sprint. It may hurt you but you never know what others are feeling!
Regards
Paul