Race Week/Day Tips – from beginnertriathlete.com

15 04 2009

RACE WEEK 

Training 
This isn’t the time to do long, hard runs and rides. Reduce your volume by about 30 percent. On Monday, Tuesday and Wednesday before the race, warm up, then do some steady, short efforts that bring you up to race speed. Take Thursday off altogether. The day before your race, exercise enough to break a sweat, 15 to 20 minutes 

Sleeping 
Concentrate on getting some good rest the entire week. It’s going to be hard to sleep the night before, but one night’s deficit will not hurt much. One week of less-than-ideal sleep will. 

Eating/drinking 
Do not skip meals race week, and hydrate, hydrate, hydrate throughout the week. Don’t eat a late-night meal the night before the race. 

Equipment check 
At least 2 days before, pump tires, and go over your bike thoroughly. Are your goggles leaking, or do they suck? GET NEW ONES RIGHT AWAY!!! 

The night before 
Pack your stuff. Make a list of your strengths and why you are doing this. 

Essential items for your race bag:

  • Wetsuit or swim suit
  • Swim goggles
  • Suntan lotion
  • Warm up oil
  • Bike shoes
  • Socks
  • Helmet
  • Sunglasses
  • Run shoes
  • Hat
  • Towel to place running shoes and gels for run, stand on when you change
  • Bottles-High GI Carbs (freeze them, if you like), after race recovery bottles –High GI Carbs, protein, electrolytes
  • Energy gels/bars
  • Bananas
  • Toilet paper
  • Race clothes
  • Race numbers
  • Plastic bags to cover stuff in case of rain
  • Marker so you can find your stuff easily (balloon, flag, etc.)
  • Pam to spray on edges of wetsuit to ensure easy-off.
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