It's fall and the time when many outdoor racing events take place. Whether you're prepping for your first IRONMAN or your triathlon, pre-race preparation is critical to having a successful race. Here are some important things to take into consideration before the big event.
Create a training plan and checklist that leads up to race-day to help reduce stress and pre-race jitters. Your plan should include the final workouts of your training program, your race day attire, a thorough equipment check and pre and race-day eating plans.
As the big event approaches, your workouts should closely mimic the race. Swim workouts should be directly followed by a bike workout, and bike rides followed by a run. This is not the time in your training to ramp up volume and intensity in your workouts. It also might be a good idea to practice transitions, the fourth component of triathlons where you change equipment for the next portion of the race. You can lay out all of your transition items and time yourself from the swim-to-bike and bike-to-run to have an idea of what works best for you.
Two weeks before the race, athletes should take their bikes to a bicycle shop for a tuneup and inspection of the tires, frame, chains and brake pads. The day before the event, you should pack your bag to make sure you have everything you need for the race. Check all your equipment to make sure it works, and lay out your race-day clothes the night before.
What you eat before, during and after a triathlon is just as important as the actual race. A few days before the race, you should stick to foods you normally eat. If you’re planning on eating an energy bar or gels during the bike or run, you should practice in a workout to test how your body reacts to the flavor and consistency. Remember what works for someone else may not work for you, so it is important to test everything from your race-day food choices to the liquids you drink.
As for getting through the bike and run portion of the race, counting your calories is the best way to determine how much your body needs. Dependent on size and weight, 200-400 kcal per hour is generally the amount of food you should consume on the bike and run. Your fluid intake should be about 15-20 ounces an hour depending on weather conditions and your sweat ratio. It is also a good idea to drink sports beverages during the race to replace the electrolytes lost.
Please note: This information is intended for general knowledge only and is not a substitute for professional medical advice or treatment.