Triathlon Race Day Tips

Top 10 Race Day Tips

You’ve put in the hard work; now it’s time for the big day. Prepare yourself for the start line with these top 10 race-day tips:

1. Be Prepared
   Make sure all your gear is ready to go the night before race day. This will help you sleep better and feel more relaxed in the morning. Use a checklist (see the video at the bottom of this article) to ensure you don’t forget anything.

2. Have a Race Plan
   Create a structured race plan that includes pacing and nutrition strategies. Stick to your plan for the best results.

3. Arrive Early
   Give yourself enough time for everything you need to do on race morning (parking, race pack collection, toilet queues, and any surprises). Arriving early reduces stress.

4. Know Your Transition Area
   Familiarize yourself with your transition area. Visualize the entire race, from the swim to the bike to the run, to build confidence.

5. Warm-Up Properly
   If you have planned a warm-up, do this about 20 to 30 minutes before the race. Generally, the longer the race, the shorter the warm-up should be. We recommend a 5—to 10-minute swim warm-up instead of running or cycling. The higher your goals and race intensity, the more important your warm-up becomes.

6. Stick to Your Strategy
   While you might be aiming for a PR, remember that many factors are beyond your control (weather, mechanical issues). Stay focused on your race strategy and enjoy the experience, even if things don’t go as planned.

7. Swim Start Strategy
   If your swim has a wave start, position yourself based on your abilities. Plan ahead; don’t improvise on race day. Review the course, identify the first buoy, and be mindful of sun positioning for sighting. If you're not in the first wave, observe the swimmers before you (watch for drift) to adjust your strategy.

8. Break It Down
   Mentally divide your race into smaller chunks. Focus on completing one section at a time to stay motivated and avoid feeling overwhelmed.

9. Use Positive Self-Talk
   When the race gets tough, stay mentally strong. Use positive self-talk to push through negative thoughts. Stay focused on the process, maintain good form, and set small targets ahead of you.

10. Enjoy the Finish Line
    Regardless of how the race goes, you’ve learned something new about yourself. Thank the volunteers, congratulate your fellow athletes, and celebrate your accomplishment.

Check out Phil’s videos for more race day tips…