Triathlon Race Week Tips

Triathlon Race Week Tips

by Coach Mike Ricci

Here are a few race week tips that may help you in your upcoming race:

Equipment:
Swim Wetsuit –
Make sure the zipper works and add a little lubricant to make it zip and unzip easier.
See if there are any holes in the suit itself
Remember body glide or Pam – spray this on your lower legs, wrists and back of you neck. This will help you from getting burns.
Swim Goggles –
Check to see that the gaskets aren’t old and crusty or falling off
Bring two pairs to the race start in case you lose a pair or the strap breaks
Bring a dark pair and a clear pair to use if the day is cloudy or bright
If your goggles are scratched you may want to replace them

Bike –
Tighten all bolts on the bike
Check tire threads and make sure your tires are not starting to dry out from winter’s storage (if you are using race wheels)
Change over the magnet so that you can get MPH or cadence
Clean your chain the week of the race
Clean your bike the week of the race (that 2 lbs of dirt that you remove will make a difference)
Make sure your cables aren’t frayed
Bring extra tubes to the transition area before the race
Your tire repair kit should have two tubes and two CO2 cartridges or you should have a frame pump with you on the bike

Run –
Pick out your race socks and put them inside your race shoes so you don’t forget them
Bring your race belt
Bring your race hat
Bring your fuel belt or water carrier if you use one.

Nutrition:
Start drinking water on Wednesday before a Saturday race and Thursday for a Sunday race
No sugar
Try not to eat after 6:00 pm
Eat light and often

Mental Preparation:
Each night before going to bed focus on good form, seeing yourself do well during the race and reaching your goals
Give yourself a mantra to repeat to yourself during the race when it gets hard – when the bike gets hard for me during a race I like to say “ I am tough and my legs are pistons”
Focus on the mission, do not lose sight of your goals
Positive thinking will help you a lot, but negative thinking twill almost certainly doom your race.

Physical Self:
Do your workouts as scheduled
Get plenty of rest
Eat right – no sugar the week of the race.
Get your workouts in early in the day – more time to rest

Other Tips:
Pack your stuff long before you leave and recheck it again later
Follow the attached checklist
Get to the race sign in early – get this out of the way
If you have time – drive the bike course and bike the run course
Make sure you know when your wave starts!
Don’t forget sun block the morning of the race. I usually put it on before I put on all my race clothing.

Michael Ricci is a USAT certified coach. He can be reached for personal coaching at mike@d3multisport.com.

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