I have a teammate who uses me as a pacer then passes me at the end of a race. How to make them stop doing that?

You need to pace off the next fastest teammate so the three of you are together then hopefully that person tries the same thing eventually you have top five perfect score

Youvare either a troll or are 11 years old. When she runs slower, she is further behind you. That's logical. When she runs faster, she catches you and passes you. That's logical. You are irrelevant to her race but she is relevant to yours because you give up when she passes you. Guessing you are slow so noe of matters anyway so why not enjoy the race?

Don't slow down. Problem solved.
Run your best fastest even pace all the way and you should be able to run away from her.

Here's a good example for you.

Run 70+ miles the next four weeks.

Then on race day move your legs faster than she can move her legs.

Good idea but go for the poo version of this. Either that or bark at her when she runs too close. She'll soon get the message.

Essentially, her running with you helps her run faster. She’s your teammate- even if you hate each other, you’re helping your teammate run faster, which helps your team.

And no, you should never run side by side. Drafting is physically more efficient as she faces less air resistance. It’s also easier mentally.

Your teammate is practicing good race strategy. She’s drafting, finding someone who paces better than her, and then kicking at the end. Ultimately- as you state- she’s running faster than she could without you.

So the problem isn’t with her drafting on you- Her drafting is literally the best strategy for your team to do better. If you were a good teammate, you’d want her to draft. So your goal is to figure out how to run faster with her drafting so that you can BOTH do better, and now the team is benefiting even more.

You can simply choose to help your team (and yourself) or resent your teammate. It’s literally that simple- all these other strategies about “going out hard”, “surging”, “slowing down into corners” are ridiculous when it comes to your teammate.

Again, choose to better yourself and your team rather than resent someone else.

Do some cross training with multi-person sports, singing, and acting. Become less tense, you’ll stop giving AF, and as a result, you’ll both not be affected psych/physiologically, and you’ll be able to react to kicks and maneuvers better. It’s simply practics. Mog or be mogged, practice or be used as practice

You don't have a head-game and she does and it works for her. And you thought it was all about running.

This.

I'm a sit and kicker. My positive self talk going something like this, "You can run faster than this. Just hang on. Just relax. Wait until the last 100m or so and then GO! Go so hard that your competition doesn't even try to catch you."

When I find myself being drafted, I use a similar positive self-talk that goes like this. "I'm ahead. I'm in the lead. I CONTROL the pace. I can relax and slow down so I'll slow JUST a little. All I have to do is remain alert and save enough energy so I can kick when he kicks."

As I approach the finish, if he still hasn't kicked, I'll go into my first kick... about a 75% kick... to see if I can drop him. If he tries to pass then, I still have another gear.

I PLAN to kick. I TRAIN to kick. I do DRILLS to improve my kick.

If you don't learn how to kick, you're going to lose every race where an inferior runner can hang on to you until they are close to the finish.

You'll only have to do this once but there's a risk.

Step on the brakes 100%, I mean full stop instantly

But brace yourself because it's like balls on a pool table and she is going to knock you over unless you are really prepared

If you have to do it a second time she is either really stupid or it wasn't dramatic enough the first time.

Yeah it's not a nice thing to do. Neither is someone fully drafting you without any kind of permission or agreement.

Don't keep doing it or it becomes a game or you'll get injured, you have to do it right the first time so they remember "bad idea"

If all the other suggestions of running faster, slower, train harder etc isn't working to stop her drafting. When you know she's drafting you try zigzagging. You have control and it's annoying to the person trying to draft. Make it obvious though every time they get behind you. They'll be forced to run their own pace because you're not cooperating. Good luck.

Let me expand on my comment about learning how to kick. The reason she is outkicking you at the end is because you don't know how to kick. I wrote a chapter on speed tips in my book and one tip was "The Art of the Kick." I'm excerpting that tip from the Kindle version of the book. Please excuse any typos that occur from the cut and paste.

--- excerpt begins, 200 Tips Every Runner Should Know, copyright 2018 ---

Speed Tip #9 - The Art of the Kick

Some runners complain that they can’t kick at the end of a race. It’s not that they can’t kick; it’s that they don’t know how. They’ve never learned and practiced the mechanics of a fast finish.

Here is the anatomy of a blazing kick.
Begin with a pronounced arm swing. At the end of a race, your legs may feel like lead, but your arms are still fresh. To start your kick, don’t focus on your legs. Instead, focus on swinging your arms faster through a more pronounced range of motion. When your arms move faster, your legs must follow.

I’ve told this to middle school cross country runners immediately before a race and then said, “Those unrecruited muscle fibers are there just waiting for you. You just have to believe they are there and go for it. Go with your arms when I yell ‘Arms!’ Your legs will follow.” It worked, but it would have worked better had they been practicing it for weeks.

Relax arm swing.

Once you have accelerated, reduce the range of motion of the arms slightly and consciously relax them. You’re still swinging your arms more than normal, but this slight relaxation will allow you to hold the kick longer. Think of it as a 99% effort, but not a 100% effort. If you try to maintain a very pronounced arm swing throughout the entire kick, your shoulders will tense up, and you will tire quicker.

Increase and hold cadence.

As your arms move faster, your cadence will also increase. The faster cadence activates muscle fibers that haven’t been used so far in the race. How long you can hold this increased cadence depends on whether you’ve practiced it. With practice, you should be able to hold your kick for 30 seconds or more. Remember, when increasing cadence, the initial focus should be on swinging the arms faster. Your arms are rested, so it’s much easier to let them pull you into a faster cadence than trying to accelerate tired legs.
If you watch a high school race, the runner with the faster cadence at the finish will almost always win.

Switch from heel to forefoot strike.

Heel strikers can’t kick. Heel strikers can only speed up at the end of the race by overstriding or switching to a forefoot strike. If you watch slow motion videos of sprinters, you’ll discover that all sprinters are forefoot strikers because they can turnover faster and deliver more power to the ground. If you are a heel striker, you should practice the ability to switch to forefoot striking at the end of a race. In fact, you are probably already doing this subconsciously.

Shift in posture and push off.

Prior to kicking, your focus should be on running economically—running as fast as possible while staying as relaxed as possible. Now, your focus shifts to power. Your feet hit the ground hard and fast, the trailing knee is almost straight when you push off, the heel flicks up almost to the glutes, and your eyes no longer look 10 yards in front of you, but focus on the finish line.

Increase oxygen intake.

Once you practice your kick enough to hold the faster cadence and arm swing for more than 5-10 seconds, oxygen will quickly become a limiting factor. This is where belly breathing comes in. You can get more air into your lungs and breathe deeper into your lungs where more oxygen can be absorbed quickly.

Attitude.

There’s also a psychological aspect to finishing a race with speed and power. You must believe you can do it. To believe it, you need to practice it.

Practice.

The first few times you practice your kick, it may feel awkward because you’re attempting to monitor several changes simultaneously—arm swing, cadence, foot strike, posture, and breathing. That’s why these drills are so successful. They teach you how to do each part of the final kick. In the end, you’ll put all these steps together.

--- end of excerpt ---

If you have any questions about any part of this, just ask.

I don't think you understand how gravitational pull works.

If you get significantly fitter than her you will be able to run away from her in both workouts and races.

If this is a troll post, then good show.

Otherwise, stop being a baby. If another runner running close behind you, whether a teammate or not, causes you mental strain, then you need to do something else. She's a little better than you, so she sticks to you and can outkick you at the end. And yes, you do do give a f*ck or you wouldn't be b!tching about it here. Change your attitude.

Because she is having an off day when she can't stay with you.

First of all, relax. Remember Carl Lewis, who was the fastest man on the planet, but ran relaxed.

How about this in a race? Hit the gas at the halfway point, and don't let up.

Also, work on your finishing speed.

You could try talking to your team mate, and try to work together for the common good.

at this point enough people have pointed out that long term the issue is in your mind, worrying about the wrong things + training better will sort this problem

I have had the same issue though, so for a short term fix, I would just go out intentionally slower in the first 200m of your next race, tuck in behind your teammate for a while without them knowing your there. They'll be the one doing mental gymnastics and getting 'lost' in the race, and when you feel the time is right, you can push on past them because they havent had you as a pacing guide.

For the whole last XC season I had a teammate more preoccupied with beating me than anyone else. I did this ^^ and went out behind them initially and it completely threw them off, by half way I made the move up to the pace I wanted to make (so not to leave it to a kick) by which point they're already getting pretty cooked. They came up to me after with fake concern asking 'are you alright, I couldn't see where you were at the beginning?'

It's annoying, there are bigger problems in life, but don't be the guide dog for others, however petty people tell you it is.