Well, I (Jen) survived my Xterra Indian Peaks Triathlon on Aug. 6. It got me thinking more about those matches I talked about in my previous column and the importance of metering your effort during any long event.

I rode conservatively as planned and carefully metered the use of my matches. I knew that I didn't have many to spare and it would require my full effort just to complete the race. I also saw what happened if you didn't.

Xterra is an off-road triathlon consisting of a mountain lake swim, mountain bike ride and trail run. What makes this race more difficult than a traditional triathlon is the altitude and elevation gain on the run and bike.

The mountain bike portion of this race was moderately difficult in that there were a fair amount of steep, loose hills that require fitness and finesse to conquer. With less than two miles to go on the bike, I was riding up one of the last hills when my rear wheel slipped out from under me and I had to put my foot down. I quickly dismounted my bike and ran to the top of the hill.

Meanwhile, the woman behind me dug deep and powered up the hill. It was obvious she was putting everything she had into the climb and was burning a match. My guess was that it was her last one because I watched her implode behind me. I passed her on the downhill and didn't see her again until the out-and-back portion of the run. She was more than 10 minutes behind me. I think powering up that hill did her in.

In longer races, overdoing it can have a more deleterious effect. The saying goes in an Ironman that for every mile per hour to ride too fast it can cost you an hour on the run. I believe it and have seen many of my friends (especially guys) absolutely fall apart on the run.

The problem is it can be difficult to know how many matches you have to burn. If you don't use them up, you might have gone slower than you needed. If you use too many, you will limp over the finish line or perhaps not even finish.

This is where devices such as heart rate monitors and power meters can help because you can download and analyze the data. You also can use a journal to make a note of how many hard efforts you completed during a race or workout. It is important to note how quickly you recovered and how you felt at the end of the workout.

If you limped home from a run or ride, you probably went too hard too many times. However, occasionally you need to push yourself beyond your limits, but you don't want to do that too many times.

Ultimately, you should be working to get a bigger matchbook. This is where high intensity efforts in training can really help you. Once you have established a fitness base, at least once a week you should do four to 10 intervals of 30 seconds to 2 minutes. Make sure you recover fully between efforts. These intervals will help get your body accustomed to going hard and put more matches in your matchbook.

There's still time to get fit and fast for fall. Get out there and enjoy the cooler weather that is just around the corner. I'll see you out there.