Quick Tips: Boost Your Ironman Run

Advice from a former age-group champion turned pro.

Jocelyn McCauley, 28, had a college running pedigree when she got into triathlon, which helped her go from newbie age-grouper to pro within a couple years. The 2014 overall female amateur in Kona shares her thoughts on triathlon’s final leg.

Favorite run workout
“12×1 mile repeats with a 200-meter jog in between. The first six are at a controlled but hard pace around Zone 3. Then you descend the last six with the last one the fastest. It’s a fun key workout leading up to an Ironman.”

RELATED: How To Nail The Ironman Marathon

Advice for a good run split
“Make sure you keep your bike controlled—don’t try to suddenly bike like you’re in the Tour. Get enough calories in on the bike; if you don’t, it will show on the run. Know your sodium intake and needs. Most of all, know your motivation: Why are you doing this? Think of key words to use when you want to give up and walk.”

RELATED – On The Fast Track: From Newbie To Kona Amateur Champ