The
day before
The day before the race is usually very hectic. Plan your activities
carefully. Get your training out of the way as early as possible,
so you can have enough time to do all the necessary things to get
ready for the race. Make sure you hydrate properly, don’t
only consume water, and drink some sport drink as well. When you
can’t finish two sentences with out going to the bathroom
again, it is probably a good sign that you are drinking way too
much. However, finishing around five sentences and then having
to go do means you are hydrated properly!
As you make the list of
what you need for the race, whether you are traveling or not, try
to be as self sufficient as you can.
You know the stuff you like and the set up that is most comfortable
for you. Do not assume you will get whatever you may need at the
race expo. You may find what you need there, but sometimes you
may not. Last minute changes from what you are used to will add
to the stress you already have. Try to get to registration at off
hours so you can smoothly go through the process of final registration.
Read all race information,: you might learn new important things
about the race you did not know, such as race course changes or
a wave start schedule change. Do your best to actually see the
entire race course. Knowing the course will reduce the stress that
comes form the unknown.
Try to get an afternoon nap the day before
the race; You will not get much sleep the night before the race
so any extra rest
will help on race day.
Put together your race gear. Lay it down
on the floor divided to each section of the race.
Start with swim,
bike and run gear, then the things you want to have in the transition
area like a towel, extra nutrition, and
clothes for after the race. Set it up in order and practice your
race, just like you would set it up in the transition area. Leave
it on the floor and pack it only before you leave in the morning
of the race. You will always add more stuff to the list, it is
better to have extra’s then needing it and not having it.
It
is bike setup time. Put your race number in a place that will not
interfere with biking in any way. Make sure all the screws
are tight, especially the seat and the bars. Check the wheels,
do you have a flat? Are the tires clean of cuts? Cuts in the tires
are a very good recipe for a flat. Fix what needs to be fixed and
then, unless there are extreme hot conditions, pump your tires
to the maximum pressure allowed. This process will almost eliminate
the chance for a flat (the second biggest fear of any triathlete).
Calculate
the amount of nutrition, water, and supplements you need for the
race and set it up in the proper pile: swim, bike, or run.
Attach the nutrition you want to eat on the bike to the bike, and
then shake the bike in every direction to make sure it will stay
in place over any pothole or bump on the road.
It is probably time
for dinner now. Make sure you eat things you know and have tried
in the past. Do not try any new or “extreme” foods
or foods you like but know have unpleasant effect on your system.
Finally, go to sleep. Chances are you will not sleep much.
Race
Day
This is your day, the one you have been preparing for a long time.
Wake up two to three hours before the start and eat your breakfast.
Take a final look at your gear and pack it. Try to mark your body
before you leave to avoid long lines at the body marking station.
Take a bottle of water or sport drink with you to sip in the time
up to the start. That will keep you hydrated with a sufficient
amount of calories.
Arrive early to the transition area, making
sure you have plenty of time for setting up your transition. Choose
your spot wisely
and lay down your gear in a way that is most accessible. Practice
the transition in your mind. Mark your position by some kind of
marker. It could be a big balloon or by things around you (just
make sure these things can’t move) like a light poll or a
tree. Now, walk the path from the swim in gate to your bike, from
your bike to the bike out gate and back, and lastly form the bike
to the run gate. These steps are necessary to avoid confusion when
you come in from the swim. It will help you find your bike faster
and promote a smoother and faster transition.
By now you know the
benefits of a good warmup. You do not have to spend too much time
warming up. A ten minute run followed by
a 5 minute swim is sufficient. It is still early and the body needs
a physical wake-up call.
After your warmup, take your swim gear
(swim cap, goggles, wet suit) and some liquids, and walk to the
start.
The Race
Your effort in the race should progress with the race. Be careful
not to start too strong. That may take the air out of the sail
way to soon and you may not recover from it until the end of the
race. This is when your race plan really comes in handy, in the
race. You do not react to things, but simply execute your plan.
The
swim – at the start position look at yourself
realistically. If you are a good swimmer go to the front, not
so good go to the
back and if you are an ok one, position yourself in the center.
That will prevent you from going around slow swimmers or from faster
swimmers going over you. As you swim, always look for the clearer
path. This swim path is very individual. Some athletes will choose
the shorter line between the start and finish no matter what is
in the way, and some like the line with the least amount of people.
As you approach the end of the swim start thinking of the how to
go though the transition.
T1 – time to change and
go biking. You want to do it as fast as you can,. You can be as
fast as or
faster than the best athlete
in the field. But remember, it is better to spend one more moment
in transition than to forget something you really need.
The bike – enjoy
the ride. This is the best time to consume your calories and hydrate.
Yes, you are over the swim (the biggest
fear of every triathlete) but still a long way before finishing.
Continue to pace your effort. As you approach the end of the bike
section consume one last gel or energy drink and run through the
steps for T2 in your head.
T2 – get off your bike
before the dismount line and run to your spot. Helmet off and run
gear
on. Take some energy gel with
you for the run.
The run - this is your last
section. The first mile or two will feel hard, the legs are still
biking. Your legs
will loosen up
and the run will be smoother. If you still have energy to burn
increase your speed and finish strong. I will see you at the finish
line.
Don’t you feel great now? You had a great race!!
Sharone Aharon
Well Fit Triathlon and Training
USAT coach level II