Here are a few good tips that I have used in the past and can help
guide you to a better race.
GAME PLAN: One of the most important things you can the next couple
of days is put together a game plan. The idea of this is avoid the
stress of rushing around. Plan your transportation one of the biggest
stress factors the day of the race, and depending on where your starting
from you could have a little walking to do.
1. REST: Stay off your feet, relax as much as possible, stretch and
SLEEP. Forget about going out to get in a few miles of running, by
now the you should be ready and resting the body will benefit you more
than exercise. When you go to pick up your packet you will be in the
middle of the EXPO which has a large selection of great products and
gear, enjoy it, just try to get it done early and get off your feet
soon as you can.
2. NUTRITION: Plan your meals the week of the race, try not to miss
any meals and stay hydrated. Athletes often carry their drinks with
them hydrating all day long, well carry some munchies or snacks will
also benefit you keeping up your calories that you will be burning
while walking around getting yourself ready. Also the expo is the perfect
place to pickup your last min. supplies, etc.
Put your transition bags together a day ahead. A good way to make sure
you don't miss anything is to dress yourself for part of the race then
undress putting your gear/attire in the transition bag. i.e. dress
for the swim just as you would race morning everything goggles, wetsuit,
chip, swimsuit, body glide, check yourself off making sure you didn't
miss anything, not undress into a bag or corner of your room putting
all this gear together into this bag or spot. Now dress into your cycling
gear, head to toe, helmet shoes, socks, nutritional products into your
pockets, sunglasses, etc. Now undress into the swim to bike transition
bag... now do the same dress for the bike to run, then undress into
the bike to run bag.
3. RACE DAY NUTRITION: DON'T START YOUR RACE ON A EMPTY STOMACH. Calories
will make a difference in the out come of your race. Remember you will
be burning thousands of calories, and if your body doesn't have calories
to burn it will shut down. So, make sure you get up early enough to
eat a breakfast, something you know you can handle and be ready to
run within a couple of hours. Remember you will be up and running around
for a couple hours before you even start the race, so eat good, not
just a bit of something and a cup of coffee, actually carry some gu,
nutrition bar or some snacks to eat durning the morning heading to
the start, just make sure you know your body and when you need to cut
off the fuel in time for a port-a-let stop. And I have seen a lot of
port-a-poties along the way. Make sure you keep your calories up the
duration of the race.
4. ATIRE/GEAR: You need to be comfortable and feeling good for your
race, mentally and physically, so here are a couple of key things that
can make the difference. Make sure you wear and use products that you
have been training with, shoes, socks, shorts, etc., there is nothing
worst than getting blistered, rubbed raw, or upset stomach by changing
your game plan the day of the race. Clip your toe nails, body glide
your special spots, including your feet, around the ankles and toes.
5. RECOVERY: Make sure you grab a bite to eat or drink and ample amount
of fluid within 20 mins of finishing. Take time out to get in a little
bit of stretching, even if you are hurting, this is the best thing
you can do. And especially the days/week after, you need to increase
your hydration/protein and calorie intake days AFTER the race to help
the muscles and body recover. And TAKE OFF at least 3 days to week,
even if you feel good a couple days out, if you train you will really
feel it within a day and set back your recovery.