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My Top 10 Essential Triathlon Tips
How to get the most out of your next race
Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.
Hopefully, they will help you in your next big race!
Veteran experience: 10 triathlon tips
Always get a good night’s sleep
Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.
Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!
Be mindful of race-day logistics
Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.
Warm up like nobody’s watching
Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!
Use Vaseline, baby oil or body glide
Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.
It’s okay to slow down
You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.
Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.
Leave your ego at home
Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.
Be mindful of transitions
Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!
Stick to the (nutrition) plan
Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.
Learn more about the importance of meal timing.
The race isn’t over if you’re struggling
If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.
Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.
Smile, have fun and enjoy the experience
Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!
Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
.jpg)
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.
Hopefully, they will help you in your next big race!
Veteran experience: 10 triathlon tips
Always get a good night’s sleep
Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.
Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!
Be mindful of race-day logistics
Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.
Warm up like nobody’s watching
Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!
Use Vaseline, baby oil or body glide
Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.
It’s okay to slow down
You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.
Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.
Leave your ego at home
Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.
Be mindful of transitions
Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!
Stick to the (nutrition) plan
Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.
Learn more about the importance of meal timing.
The race isn’t over if you’re struggling
If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.
Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.
Smile, have fun and enjoy the experience
Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!
Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.
Hopefully, they will help you in your next big race!
Veteran experience: 10 triathlon tips
Always get a good night’s sleep
Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.
Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!
Be mindful of race-day logistics
Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.
Warm up like nobody’s watching
Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!
Use Vaseline, baby oil or body glide
Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.
It’s okay to slow down
You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.
Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.
Leave your ego at home
Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.
Be mindful of transitions
Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!
Stick to the (nutrition) plan
Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.
Learn more about the importance of meal timing.
The race isn’t over if you’re struggling
If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.
Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.
Smile, have fun and enjoy the experience
Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!
Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.
Hopefully, they will help you in your next big race!
Veteran experience: 10 triathlon tips
Always get a good night’s sleep
Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.
Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!
Be mindful of race-day logistics
Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.
Warm up like nobody’s watching
Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!
Use Vaseline, baby oil or body glide
Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.
It’s okay to slow down
You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.
Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.
Leave your ego at home
Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.
Be mindful of transitions
Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!
Stick to the (nutrition) plan
Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.
Learn more about the importance of meal timing.
The race isn’t over if you’re struggling
If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.
Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.
Smile, have fun and enjoy the experience
Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!
Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.
Hopefully, they will help you in your next big race!
Veteran experience: 10 triathlon tips
Always get a good night’s sleep
Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.
Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!
Be mindful of race-day logistics
Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.
Warm up like nobody’s watching
Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!
Use Vaseline, baby oil or body glide
Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.
It’s okay to slow down
You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.
Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.
Leave your ego at home
Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.
Be mindful of transitions
Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!
Stick to the (nutrition) plan
Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.
Learn more about the importance of meal timing.
The race isn’t over if you’re struggling
If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.
Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.
Smile, have fun and enjoy the experience
Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!
Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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