Training for a Virtual Race
Jim Lubinski, TOWER 26 Head Triathlon Coach
More and more athletes are engaging in virtual athletic opportunities due to limitations and circumstances brought forth because of the recent coronavirus (COVID-19) outbreak.
Thanks to technology and the good ‘ol world wide web, online training opportunities are increasingly available. Athletes are Zwifting and Zooming on a daily basis. Races are turning towards virtual formats, allowing you to race from the comfort of your own home and train on actual race courses.
While we don’t have a crystal ball, we do predict this will be a trend that will continue for months to come, and likely beyond. Though we sincerely miss our regularly scheduled group training opportunities, high fiving our teammates, and toeing the line, virtual training and racing options offer many positives.
Alternatively, the virtual race environment presents challenges that must be addressed. Obviously external factors are drastically different. When an athlete physically attends a race, the energy and camaraderie is tangible. You can feed off the excitement of the day and fellow competitors while racing; tap into the support of the crowd. With virtual racing, you aren't exposed to this external motivation, so in order to achieve a successful remote race, the outcome begins with how you approach the training process. You must adequately prepare, engage in purposeful training, maintain focused efforts, and reach from within to achieve your greatest potential.
Here are a few key points on how to best prepare, properly train, and stay motivated for a successful virtual race:
#1 Stick to a schedule
Having a set schedule and reporting system helps you be accountable. Consult with your coach, follow a set training program, or formulate a personal week by week plan yourself. If you have workouts to complete and data to report, you will be better equipped and more dedicated in continuing your efforts, day in and day out. Check the box. Confidence will increase with each achievement.
#2 Stay committed
Staying motivated for daily training could be a major challenge for many athletes. For the most part, you are likely training solo. Recognize that you don’t have to go at this alone! Check in regularly with your coach, connect with a virtual workout buddy, or join group training opportunities online, like Zwift. Camaraderie can fuel you! Log your workouts to track your progress.
#3 Connect with your efforts
You likely have some form of tracking device, whether it be a basic heart rate monitor, or the latest “smart” apparatus. Training with gadgets is a great opportunity to hone in on your effort levels, which is a vital element in all forms of racing. In virtual racing, it is of the utmost importance to gauge and have awareness of your output and effort level. For example: In a 40k virtual cycling race, your goal is to ride fast and strong, though if you exceed your threshold of power or speed too early, you may end up struggling to the finish line. Train with connectivity and mindfulness. Learn to associate a ‘feel’ with an effort level, based on the numbers. You will become more comfortable locking into target efforts on race day, enabling yourself to race all the way to the finish at your optimal, most efficient, and fastest, output.
#4 Set yourself apart
When training on your own, you may find it difficult to push your body to that ‘next level’ or gear. Become familiar with elevated zones by pushing your body to the hurt zone. With calculated VO2 max and anaerobic efforts, you, and your body, will learn to embrace the feeling. Developing and tapping into this essential skill will not only get you stronger in the long run, but may be a tactic to help you eek out what’s needed to pass a competitor at the end of a race, and ultimately across the finish line ahead. From within, push past what you think is possible. It takes focus and determination to go there, but you can do it.
#4 Visualization and focus
Visualization and focus are highly important aspects in achieving virtual race day success; otherwise, it is just another training day. Take advantage of the countless hours and opportunities in training to imagine yourself riding and running against your competition. As you move forward throughout the course, focus on the “feel” of your effort, output, and strength. Create the intention of what you want to happen from the start, all the way to the finish line. Utilizing these tactics, you’ll be no stranger to a successful race day.
Just because you are rocking it from the comfort of your own home, you have the unique opportunity to create an amazing virtual experience. Train smart, train hard, and stay connected.
Jim Lubinski is the Head Coach of TOWER 26’s triathlon division. He is a former Professional Ice Hockey player who transitioned to triathlon in 2005 and achieved professional status in 2009. Lubinski is a USAT-certified coach and N.A.S.M certified strength coach/personal training, with specializations in Corrective Exercise, Performance Enhancement and Behavior Change.
