Post Race Analysis And How To Work Out How To Improve Next Time

IronMate Post Race Analysis

Look on the positive you can learn more from a negative race than when everything goes well?
7 times out of 10 you have the answer but have not the experience to ask yourself the right question?

Did you think about the competiton in small easy bite size chunks then go through the whole rehearsal into one? If you did

not mentally rehearse through your mind, check out the course, know what to expect you will always under perform on race


Did you arrive on time?
Arriving too early and getting cold or nervous can have just the same impact as arriving late rushing and speeding yourself

up. You may not relalise you start off way too fast and slow down.

Did something go wrong, you had a puncture or could not pump up your tyres for ages at the race start? Did this add to

affecting your race day performance?

Did you try hard all day and not get the performance you were looking for?
Go hard is not the same as pacing yourself to a great performance?

Did you rest up enough?
Reduce your training -Volume for short distances & intensity for longer races) or just carrying on as normal?

Having a few weeks away vacation holiday then getting back into training for 1>2 weeks can have a negative impact.

Did you tackle this longer event like you would a half distance?

Did nerves get the better of you?
Being nervous is good but you need to control the nervous energy.

Did you have even a small confrontation with a loved one travelling to event in the car park or in transition? You may not

be controlling your days energy levels?

Were the conditions ideal for your body type (Do you prefer Hot Cold or Ideal conditions to perform?

Are you comparing your performance with others you often finish ahead of?

Good news is age and experience make up for youthful enthusiasm.
But you must pace yourself.

If you do not train in level 1 & 2 you are unlikely to success in events lasting longer than 90 minutes.

If you tend to hit the hills hard in running and cycling you will not succeed on a flat course even if you are going into a

head wind and away in a tailwind.

Eating your last main meal less than 13 hours before race start is another reason for a poor performance on race day.

Not having a good enough breakfast will always always result in under performing.

Did you waste energy at the exhibition – Standing around time on your feet?
This would make your back hamstrings tight and cause you to under perform on race day. Tight back = Tight hamstrings –no

power on bike – Running awark causes unusual aches and pains and even blisters!! (you may never normally get blisters)

How good what racing nutrition?
When we get tired we forget to eat and drink.
Athletes who under perform often have most of their gels and drinks left after the race.

Did you under estimate the number of calories you needed to keep going?
Could you have had more calories without digestive upset?

Race pace training is paramount to race day.

The last 4 weeks are vital to be consistent however putting the hammer down will cause you to have a very flat un motivated


If you are new to sport and you have had time off due to sickness holiday work commitments?
Then you would have lost sport specific endurance even if you kept fit exercising.

Heavy periods or at certain times of the month you are likely to have less endurance and less energy.
Don’t forget that women have won achieved world records & won National International Olympic titles during every stage of

the monthly cycle.
Learn how you can best over come your performance
If unsure look at the easy to follow guide on the link below
For one to One advice on nutrition ask
What to eat when each month.

Don’t forget that recovery after sport takes longer for each discipline for non competitive single sport specialists.
Olympians taking up another sport will have a great rate of recovery than age group triathletes.
Swimming - Full recovery 1>4 days
Cycling – Full recovery 2>5 days
Running – Full recovery 3>5 days after your legs are no longer sore or at the very least 4 >6 days per hours of racing

You may also need to multiple the above a factor depending on the number of total hours you competed.
Triathlon – 2 days for every hour you race
(Jonathan Brownlee 3rd on the Olympic Triathlon trains easy for a week after an Olympic distance triathlon)
Cycling 1>3 days per hour of racing before you recover and get the benefit before improving