Duathlon Race Day Tips

1. Be prepared. Whatever your race distance and transition set-up. You will sleep better and be calmer on race morning if you have your gear ready to go on race morning. Have a checklist for everything you will need.

2. Have a well-practised and structured race plan that includes Race Pacing and Race Nutrition.

3. Arrive early enough to allow time for all that you need to do on race morning (depending on race). Allow time for parking, race pack collection and toilet queues and the unexpected.

4. Set up and know your Transition area well. Use visualisation techniques to see your race through all sections.

5. If you have planned a warm up, do this about 15-20 minutes before the race. Generally, the longer the race, the shorter the warm up. We suggest a run warm up, rather than a bike. The higher your goals and race intensity, the more your warm up matters.

6. You may be chasing a PR/PB; however, there are many factors you cannot control (such as weather and mechanicals). Stick with your race strategy and don’t let factors that are out of your control ruin your day. You have put months of hard work into getting here, make sure you enjoy it, even if things don’t go as planned.

7. Position yourself on the start line according to your ability and strengths. Have a plan for this; don't make it up on race day. Look at the course, where the first turn is and if it is likely to bottleneck. Don't blow it in the first couple of K's, going off too fast is the most common reason athletes do not achieve race goals. Stick to your race plan.

8. Break up your race into bite-sized chunks and mentally tick off each section en route.

9. Use positive self-talk to override negative thoughts. Staying mentally tough, confident and focused on your goal will keep you moving forwards when the going gets tough. Concentrate on the process hold good form and choose targets up ahead. 

10. Enjoy the finish line, however, your race went you will have learnt something new about yourself. Thank the volunteers and congratulate your fellow athletes. 

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