Triathlon Race Day Tips
Triathlon Race Day Tips By Triathlon Coach Richard
By Richard And Michelle
Triathlon race day can be a stressful time,
but hopefully you will find these tips can help take some of
this stress away and allow you to perform to your best.
1/ Once your transition is set up walk through transition 4
times, from swim entry to bike exit and bike entry to run exit.
Slowly visualize yourself racing through transition.
2/ Sit in transition for 5 mins after you have set up your bike.
Watch the people around your transition space set up their
transition, make a mental note of their equipment, this will
help orientate you during the race.
3/ In shorter distance races such as Sprint or Olympic Distance,
break two elastic bands and tie them around the top tube of your
bike, then place your energy gels underneath the elastic bands
so they are easily reachable during the bike segment.
4/ Same idea with your Sunglasses which during the rush of
transition can easily get forgotten, dropped or trodden on!
Place the arms of the sunglasses underneath the bands to hold
them securely, then you can wait until you have got yourself
into a comfortable position on the bike segment before putting
5/ In a Duathlon use two pairs of running shoes one pair for the
1st run and one pair for the 2nd run. This will save time as you
will not have to think about where you place your running shoes
in T1, as well as then being able to put on sweat free,
pre-positioned shoes in T2.
6/ The swim is the 1st part of the triathlon so make sure you do
5 to 10 mins of shoulder mobility exercises before getting into
the water, whilst doing these exercises it gives you a good
opportunity to visualze your whole swim from the start, right
through to running into transition and finding your bike.
7/ Try to get into the water 10 mins before the start of the
race, this will help you get acclimatized to the water
temperature, as well as help your orientation of the swim bouys.
8/ Stop your goggles steaming up by putting a small amount of
washing up liquid or shower gel on your finger tip and rubbing
the inside of your goggles, allowing it to dry before the swim
9/ Always take a big mouthful of water from your race bottle
after eating a gel, this helps increase the speed of gastric
absorption by diluting the carbohydrate percentage you have just
10/ If the water is cold wear two good swim hats. Pull them well
down over your ears thus preventing the cold water from entering
your ears. This really does stop that horrible dizzy feeling. If
you really suffer with this problem consider wearing earplugs.
We hope you find these tips of value and can put them into
About the Author: For more on Richard
Laidlows (BTA and British Cycling Coach) coaching services and
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