Make sure you are equipped with the essentials, that they fit, and that you’ve practised your cycling and running transitions:
- Wet suit
- Running Shoes
Your diet should be in check long before race day, but the 24-hour hours before the race begins are the icing on the cake. This doesn’t mean loading up on calories necessarily, but rather, eating right.
- Instead of loading calories, you should load carbohydrates, around 50-55% of your meals in the days before the race, around 30% protein and 20 percent fat.
- Seek carbohydrates with little fibre in these pre-race days to avoid cramps or bloating.
- Make sure you’re stocked up on sports drinks, gels or bars for the race itself.
- Protein bars and beef jerky are good choices for a quick, post-race re-fuel.
During the race you are going to have to remove your wetsuit after the swim, with some potential for other items if you aren’t wearing a Tri-suit under the wetsuit. You may also need to change into cycling shoes and of course, running shoes. The key to successful transitions is awareness of the particular race you are competing in, and practice.
- Map out the transition areas.
- Time and location permitting, check out the race course and transition areas, try and give yourself some visual reminders.
- These extras will help your sense of direction in the race and reduce stress.
- Follow the 50-55% carb, 30% protein and 20% fat macro balance for your breakfast.
- Finish your morning meal two and half to three hours before the race begins.
- Consume 20-40 grams of carbohydrates an hour before the race.
- For every hour of the race, consume another 30-60 grams of carbs.
- Here, energy drinks and gels are going to be particularly useful.
# Warm Up
- Don’t skip your warm up, this is essential.
- Break a sweat. As you’re about to swim, the best way can be 5-10 minutes of light swimming or treading water.
- Alternatively, you could jog on the spot or perform jumping jacks or a quick cycle.
- Shoulder rolls and torso twists are always a good shout to get your joints extra warm.