“Expect the best, plan for the worst and prepare to be surprised.” — Denis Waitley
It’s race week of your goal triathlon race. You’ve done all the hard work by putting in the months and months of swim, bike and run training. You’re tapering down your training volume so that you can be fully rested and peak on race day. You also now have more time on hand. What should you do with your time?
When race week arrived, I always felt anxious both in anticipation of race day and because I wasn’t exercising as much to burn off my nervous energy. Although I enjoyed having more time available, I also looked for ways to reduce my anxiety and feel more confident about the race ahead.
Here are six race week tips that I used that you can now use to maximize your race day success.
1. Don’t Train More Than Necessary
A friend of mine who did IRONMAN Canada every year would ride the 112-mile bike course on the Wednesday before race weekend. When I asked him, “Why?” He replied: “Because I always ride the bike course on race week.”
He did finish each year but had to walk most of the run on tired legs.
Stick with your training program and do the taper. Psychologically, this can be tough as you may think you’re losing fitness. The reality is that doing extra training on race week won’t make you fitter. If anything, you’ll be more fatigued and slower on race day.
2. Read the Athlete Guide
Hopefully, you’ve already read the athlete guide and reviewed the race website before race week so that you understand the unique aspects of your race. For example, is there a single transition area for swim to bike and bike to run or will you transition in two different locations and finish in a third? Will changing tents requiring transition bags be available or will you need to wear your triathlon shorts from start to finish?
Re-read the guide on race week and pay attention to things like schedule and logistics. For many of the larger races, especially IRONMAN and IRONMAN 70.3, you’ll need to drop off your bike the day before the race (not on race morning).
3. Inspect and Organize Your Race Gear
Lay out our gear at the beginning of race week. Do you have everything you need or are you missing items like Body Glide or tinted goggles?
Inspect your equipment. Does your bike need a final tune up? Do you need to replace bald tires? How is the shifting? Do you need new running shoes? Will your bike helmet pass inspection?
4. Preview the Course – Swim, Bike, Run, Transitions
No surprises during the race. This is especially important for IRONMAN 70.3 and IRONMAN races. I always liked to drive the bike course and ride the run course a few days before race day to gain familiarity, especially with the hills and turns. Familiarize yourself with the flow from the swim to bike and bike run transitions.
5. Pay Attention to Nutrition and Hydration
The first year I raced at the Great Floridian Triathlon, it was a hot day so I looked for water at the expo ended up buying a case of oxygenated water for $10. I didn’t want to waste the water, so I drank about half the case that day and had to pee about every 30 minutes. The next day, I threw up throughout the race. I had drunk too much plain water and diluted the concentration of electrolytes (especially) sodium in my bloodstream.
Continue to eat on race week even though you’re training less. You’ll like gain a little bit of weight as your body replaces normally depleted glycogen (carbohydrate) stores which require water for storage. Hydrate but include sodium in your fluids. Products like Nuun or Gu Electrolyte Tablets provide electrolytes and easily dissolve in water.
6. Avoid Hanging Out at the Expo
There will be lots of cool stuff to check out at the expo. If you need something like CO2 cartridges, buy them then leave. Stay off your feet as much as possible. Walking around too much will fatigue your legs. Instead, do your race week workouts then kick back in front of the TV and watch a movie or sit comfortably in the shade. Visit the expo after the race is over.
Now, the rest is up to you. Good luck with your race! Don’t forget to smile for the camera and always thank the volunteers.
David
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About the Author:
David B. Glover, MS, CSCS has completed 28 IRONMAN distance triathlons including two sub 9 hour finishes and winning Vineman Full twice. Now, David’s passion now is helping triathlete and other endurance athletes achieve their dreams through his online triathlon education and training company, ENDURANCEWORKS. David has an MS in Exercise Physiology and is certified as a coach by USA Triathlon and USA Cycling as well as having his CSCS from NSCA. After six years of living, training and coaching in the triathlon mecca of Boulder, CO, David currently resides in Southern California.
Please note: IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
