Triathlon Race Day Tips

You’ve trained hard — now it’s race day. Use these tips to help you show up ready, focused, and confident. 

Before Race Day: Prepare Ahead

Make things easier on yourself by getting organised in advance:

• Pack all your gear the night before — bike, wetsuit (if needed), race kit, shoes, nutrition, timing chip, etc. 

• Write out a pre-race morning checklist (food, hydration, gear, race documents) and double-check it before you leave. 

• Aim to get plenty of sleep and plan your morning to avoid rushing. 

On Race Morning: Stay Calm and Focused

• Arrive early to account for parking, registration, bathrooms, and unexpected delays. 

• Familiarise yourself with the transition area layout — know where you’ll set up, where to rack your bike, and where to put your gear. 

• Do a brief warm-up if you planned one — for swim events a short swim warm-up is often better than running or cycling. 

Race Strategy & Mindset

• Stick to your race plan: pacing, nutrition, and hydration. Avoid getting carried away by adrenaline early on. 

• Break the race down mentally — treat each discipline (swim → bike → run) as separate segments. Focus on one leg at a time. 

• Stay mentally strong: use positive self-talk, focus on form, and set small goals (for example: reach the next buoy, next transition, next hydration stop). 

After the Finish — Enjoy It and Reflect

• No matter what happens, appreciate your achievement. Cross the finish line, thank volunteers, congratulate fellow athletes — finishing a triathlon is a big deal. 

• Take time after the race to review: what went well, what could be better next time (nutrition, pacing, transitions, gear). Every race is a learning experience.

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