Ask the Expert: Race Strategies for First-Timers

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Posted on: July 5, 2011
By: StacyAtZeel

When this nationally recognized competitor and performance specialist isn’t skiing powder at Jay Peak in Vermont, Zeel Expert Frank Baptiste helps others to achieve their own fitness goals too. Both couch potatoes and long-time marathoners can benefit from this serious contender’s expert advice on how to master the art of competing—and he was kind enough to tell us how.

What is it about competing that you love so much?

Anytime you can bring context to someone’s training, it’s better. In other words, there’s a reason aside from just an aesthetic goal.

How can someone start training for his or her first race?

Set a date. For someone running a race, that might mean logging on to the website for New York Road Runners and seeing when there are races. Once you have that date set, you can work backwards.

How many days a week should a first timer set aside to train?

Base it on where you are now. If you’re not running at all, then start by training two to three days a week, not four to five, as good as that sounds. And then you can really get into training a few weeks in.

Is there anything that can be done to avoid “hitting a wall” while training?

Choose a race that’s far enough in advance, so you can ramp up and start slowly rather than being all gung-ho and then fizzling out. But don’t choose a date that’s too far in advance, so that it’s endless before you get there. Somewhere between eight and 12 weeks is ideal. That’s manageable.

On that sort of timeline, you want to think of the first three weeks as getting into the habit. After that time, you can set a goal for training—especially if you’re starting from nothing.

If someone is already a health-conscious eater, how will his or her diet change while training?

If you’re training more, your energy demands are higher. Your caloric intake is going to need to increase, particularly before and after a workout.

I usually eat something light 15 minutes before I start. Some people might prefer a little more time. Within an hour is ideal. After a workout though, I recommend eating immediately, within a 45-minute window.

For personalized training programs, performance coaching and online consulting, book a private session with Frank through Zeel.