What do you tell your athletes when they’re about to compete in their biggest race of the year?
Here’s what I told one of my clients who about to compete in the IRONMAN World Championships in Kona, Hawaii, a few years ago:
You’re in the calm before the storm. Rest, stay off your feet and relax as much as possible.
Nothing new on race day. Don’t listen to what other people are saying. They’re just trying to justify whatever they’re doing. You know what works for you, so stick with what you know. (Exception: Bill, try the Right Stuff on Friday to make sure you can stomach. Just be sure not to drink it straight. Dilute each container in a full bottle of water).
The caveat to “nothing new on race day” is if you’re feeling really bad and crave something like potato chips or Coke on the run course then go for it.
Plan ahead. Eat early the night before. Have your food ready for race morning. Get up early on Saturday. Give yourself enough time on race morning. Bring extra toilet paper with you.
Pacing. Most athletes will get caught up in the excitement go out too hard. It’s a long day so pace yourself accordingly. A super fast bike will mean nothing if you walk most of the marathon. Pace yourself. One buoy at a time. One mile marker at a time.
Nutrition, hydration and electrolyte replacement. Do what you’ve practiced in training. The heat and humidity that you’ve experienced all summer on the east coast will have been a good thing for you now. Remember the temperatures will get hotter later in the day.
Be present. Let the past go and don’t anticipate or worry about the future. All you can control is what you do NOW.
Expect nothing but be prepared for anything. Remember, you have to earn this finish. Anything can happen. You will have low moments during your race, but smile and you will get through them!
Remember, it’s your WORLD CHAMPIONSHIP. Now, go do it!
David
