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Last Minute Tips for the Big Day - Deborah Moore

So, you’ve trained all year for your ‘A’ race, and you’re only a week or so away from finish line glory, but are you really prepared? If you’ve ever seen the panicked looks on athletes’ faces in transition on the day, you’d probably say “no”. Here are a few simple tips – learned from trial and much error – to help you along to a smoother race start.

1. Check your bike over BEFORE race day
Sounds obvious, but how many of you have checked that brakes aren’t rubbing on rims, or that your gears are indexed properly, or that your saddle/aero bars are tightened? The ideal thing to do is take your bike in to a bike store for a pre-race overhaul a couple of weeks before a big race, and then to take it for a spin after the overhaul to make sure they’ve done a good job. Take the bike for a spin on race morning too, just in case. Just in case something still goes wrong on race day – don’t panic! There are usually bike stores at the race expo who can help you.

2. Don’t try anything new on race day
That means equipment, apparel, nutrition, or shoes – anything! You don’t know how the new item will perform, and how it can affect your race performance, so practice everything in training, and stick with the tried, tested and true on race day.

3. Arrive in transition in good time
You should allow at least 1 hour before your race start to prepare (longer if it’s a long course up to Iron distance race). This will give you the minimum amount of time needed to pick up registration kit, lay out transition gear, get body marked, pick up your timing chip and stand in the interminable porta-pottie lines. Feeling rushed will not help your nerves, so do yourself a favour and allow plenty of time. Always check the race website for cut offs on race kit pick up too, in case it closes early.

4. Stay calm
Race sites are filled with anxious, even scared, athletes, most of whom will be happy to voice their concerns to anyone willing to listen. You’ll usually hear about brutal hills, or the headwind that has suddenly appeared etc etc. Don’t listen to any of it! Just tune out and find a quiet corner where you can visualize your own race, and go over your race strategy, just as you’ve practiced in training. Believe in your own training, and remember, whatever the race throws at you, a cool head will prevail.

5. Eat something
Nerves may interfere with your appetite, but you have to eat something to keep those blood sugar levels constant. Remember that your body was fasting as you slept, and you should eat breakfast (something simple, low in fibre, fat & protein is ideal). Don’t forget to take a snack and fluid into transition with you as you may get hungry between breakfast and race start.

6. Don’t hog the racks
Respect your fellow athletes, and recognize that they have just as much right to rack their bike as you do. Don’t spread your transition gear out more than you have to. Being courteous ensures a smooth race by avoiding a stress-inducing fight in the transition area!

7. Get to the water in good time
As for arrival in transition with time to spare, make sure you are down at the water a good 15 minutes before your wave start (more time is better). Check out the walk to the swim start to make sure it isn’t a long one. There’s nothing worse than seeing a sea of swim caps the same colour as yours churning in the water while you’re still getting into your wetsuit on shore.

8. Don’t take yourself too seriously
Enjoy the race- it’s why you got into the sport in the first place. If you are overly aggressive or serious, not only will you escalate the nervous stress you are already dealing with, you’ll also alienate yourself from other athletes and volunteers. The spirit of triathlon is a friendly one, so get into it!

Deborah Moore offers coaching and training plans through Moore Performance Multisport Coaching. She has facilitated pre-race Give It A Tri clinics at HSBC Triathlon Series races in Lakeside, Toronto and Gravenhurst.