Triathlon - Pre race Routine

Dialing in your activities the day before race day helps decrease race day stress, improves flow, and ultimately your performance.

Triathlon Pre – Race Checklist

The day before a race it’s important to get the little things organised to enhance the flow on race day. It's NORMAL to be a little anxious on race day but adding to the anxiety with poor planning is not desirable as it will affect your ability to enjoy the race experience and hamper performance.

I will always spend 10-15min sitting with my eyes closed doing either meditation or going over my race plan in my mind. Having some form of mindfulness practice is a great way to “align the butterflies” and get the mind and body on the same wave length. The competition pack (10 sessions) in the HEADSPACE app (check out my article on Mindfulness on the everfit site – it’s titled The Wholistic Runner Part 1 – Mindfulness ) is particularly good leading up to an event. I usually complete one session the day before a race and a session waking on race morning.

The other session I love to help ease my nerves is bike -run transition practice. I get to the point of being able to mount my bike (with the shoes already in the pedals – rubber bands fitted to allow at least one shoe to be a stable platform) and dismount my bike smoothly. The trick is to be able to get on the bike and get up to speed FIRST before then placing one foot in the shoe, getting up to speed again (peddling with one foot in the shoe and one out) before placing the other foot in the second shoe. For dismounting to want to take your feet out of your shoes 250-500m (depending on the course) out from transition, and swing your leg over on the move so it’s a moving dismount. Think – “always moving forward”. You want to be stationary for as little time as possible during a race. I will run through this 2-8 x the day before until I feel comfortable with the pattern of movement. Check what the bike course is for the first 500m after transition - if it's flat then make sure you are already in the big ring on the front.

Before heading to bed I will lay out all my equipment, making sure everything works like it should. Stick your race number to where it’s supposed to go (usually helmet and/or bike), and pin your race number to your top (I use a race belt as it can be flipped to the rear for cycling and front for the run). Also please read the race information so you understand the lay out of transition, the race start time, the course, and where the aid stations are located. Understanding these facts will again help with your race day anxiousness.  Following is a basic list you can check off.

Swimming

Race outfit (top and bottom or one piece) to wear under wetsuit. DO NOT attempt to put gear on after the swim as it will add minutes to your time.

Goggles – either new open water ones or if old make sure you put some baby shampoo in the lens and wash out the day before to allow to dry. This will help with the goggles fogging up. Have a spare pair.

Swim cap (usually provided at race, but always have a couple spare)

Wetsuit (check for tears – keep repairs up to date)

Lubricant – either vasoline or body glide for your neck, wrists, and ankles to help the wetsuit slide off.

Cycling

Bike – if in doubt get the bike serviced a couple of weeks before a major race. Always clean the chain, and put race wheels on the day before and have a little spin to make sure the gears change smoothly, and the brakes don't rub. 

Helmet -  make sure it clips and fits snugly.

Bike shoes – having a simple one strap system will help with the transition.

Spare tube/tyre change gear/CO2 canisters or bike pump.

Track pump – Pump up your tyres the morning of the race to the desired pressure. Then take the pump down with you.

Run

Shoes – make sure you have either stretchy lace or use a sleeping toggle to help with the bike to run transition speed. Not having this will add 30sec to your time.

Visor/hat – if hot this is important.

Sunglasses - if you have the ability to change lens make sure it's clear for cloudy conditions and darker for clear.

Socks – used when the race distances increase. Not worth it for small events if you have practiced running with no socks in training.

Heart Rate monitor and strap – If you are wanting to use one of these remember you can get a discount on the POLAR brand if you are an EVERFIT athlete. Make sure the battery is charged up the night before.

Race Nutrition – the longer the race, the more important this aspect is. Even for a sprint you must know the start time so you can plan your race breakfast. I try to eat 2.5 – 3hrs before race start. For further information check out my article named “Race day Nutrition” on the site.

To dial in your pre race day schedule streamlines the race day experience allowing for flow. This then improves performance and enjoyment. This is only a guide and you must always be open to changing the process depending on leanings. Note down your learning following any race or key session. Have a great race.