Triathlon Race Day Tips

1. Be prepared, whatever your race distance and transition setup. If you have your gear ready to go on race morning, you will sleep better and be calmer. Have a checklist (see the video at the bottom of this article) 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, toilet queues and the unexpected.

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

5. If you have planned a warmup, do this about 20-30 minutes before the race. Generally, the longer the race, the shorter the warmup. We suggest a 5–10-minute swim warm-up rather than running or cycling. The higher your goals and race intensity, the more your warmup matters.

6. You may be chasing a PR/PB, but there are many factors you cannot control (such as weather and mechanical issues). 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, so make sure you enjoy it, even if things don’t go as planned.

7. If the swim is a wave start, position yourself 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 buoy is, consider your preferred breathing pattern, and look for how the sun may affect your sighting. If you are not in the first wave, watch the swimmers that set off before you, note any drift and compensate as necessary.

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

Check Phil's videos for more race day tips...

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