Preparation Is Everything

The last thing you need on race day is uncertainty

Posted: 17 May 2010
by Jim McConnel

1. EAT WELL, REST WELL

Test your pre-race meal in the weeks leading up to the race. Find out what works - you need a meal that gives you a decent bounce of energy, but doesn't sit heavy in the stomach.

Carbo loading with pasta and sauce in the days before an endurance race is the favourite for many, but it doesn't mean it'll suit you. I've been lucky to sit with XTERRA World Champion Conrad Stoltz and share a lamb shank and potatoes, for example, while Julie Dibens has been known to get by on pre-race night with a sandwich and diet coke. My favourite
is a chicken risotto with spinach.

Everybody is different, so find out what suits your needs. Make sure you're properly rested in the nights leading up to the race - the sleep you get the night before the night before pays dividends on race day. Take the occasional nap if you have to, but whatever you do, aim for eight or more hours' sleep a night as race day approaches.

2. PACKING YOUR BAG

Start by making a list of everything you could possibly need on the day. Think of emergencies, breakages, forgetfulness and nerves. The following is not an exhaustive list but it'll give you an idea: entry paperwork (numbers etc, directions to the race, course maps and start times); any prescribed medications; safety pins; spare number belt; roll of electrical tape; multi-tool for the bike; Vaseline; spare swim cap; small bottle of water; a towel that can double as a rag; a plastic bag (dustbin liner - for those severe emergencies!)

3. RACE NUTRITION

Test all your crazy ideas in training. See how your experiments affect your digestion. Test gels and sports drinks in training sessions to understand how and when to best use them. Wean yourself off caffeine for a few days and reintroduce it before a morning swim: note any differences in your energy, alertness or digestion.

4. SETTING TRANSITION

Build practice sessions into your training plan. Mimic swim-to-bike and bike-to-run transitions in the weeks before your event. Share the experience with a friend, watch and time each other to learn. Compete. Have fun.

5. T1 - FINDING YOUR TRANSITION

Find a good memorable spot and park your bike in a place that means something to you. Once set, walk from your bike to the swim entry point and back again so you know where you'll be going. Focus and commit it to memory. Also check the bike and run entry/exit. Walk slowly and let the information settle in your brain. It will save time later.

6. T1 - TAKING YOUR WETSUIT OFF QUICKLY

Start as soon as you exit the water - get the zip down on the way to the bike and, if possible, pull the suit off your arms and down to waist level. When you stop at your bike, slip your thumbs inside the suit and push it down to your ankles in one move. Ease the suit over your feet or kick it off depending on what has worked for you in training.

7. RUNNING WITH YOUR BIKE

Most people find it easiest to do the following - stand on the left of your bike and hold the saddle in your right hand, taking the bars in your left hand for steering. Now run. Try it in training and see what happens.

8. MOUNTING/DISMOUNTING

Practise getting on and off your bike on some soft ground - in the race, run out of transition safely over the mount/dismount line, then find a space away from others and hop aboard.

9. SOCK-FREE RUNNING

This will speed up transition, but it will wreck your feet if you haven't tried it before - so do some of your run training sessions with no socks. Start with the short runs, where you can loop back home the moment you experience discomfort. Avoid blisters or rubbed feet as they could seriously throw off your training.

In transition, prepare your shoes with a little talcum powder to aid quick and secure entry in transition. If you're using elastic laces, set them up in advance. Set them with the correct tension to provide a balanced pressure on your foot - otherwise foot circulation can be affected, leading to numb feet and a painful run.