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
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
.jpg)
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
.jpg)
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
.jpg)
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
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
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
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
Join our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have consecutive 500m repeats off a 90 sec rest.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will be heading back to the canal bridge for our monthly hill reps.
Sunday*
Time: 5:29am
Location: Love Lakes
Session: The Long Run
The team will meet in AQ for a 10km or 14km run around love lakes. Keep the pace nice and easy here and remember to bring water.
*Track Tuesday, Coffee Run, and Sunday Long Run will host male and female runners.
Our Monday and Wednesday LRC sessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
The focus this week is on pull-ups, Chest to Bar and ring dips! We will break down these movements and provide options for all levels and abilities!
PURE STRENGTH
Monday's session will focus on paused front squats and then single leg work to build the quads. Wednesday, we will work to a tough set on the incline press and then some amrap pressing with some RDLs and some tricep pump work.
WEIGHTLIFTING
Snatch Focus
OHS squat: 1-1-1-1-1
1 snatch pull into 1 snatch into a Heavy snatch for the day.
Non coached Monday Ride
There will be a non coached Monday ride for our athletes. Working on the ability to push at the end of a ride with some repeated efforts. Turn Upto the loop and look for the InnerFight kit.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Back to some basic hard work this week! 500’s with 90s rest. A great run set!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
Walker Wednesday
A classic FTP set this week, 5 X 8min @ FTP with 2min recoveries. Will need big legs for this one!
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we are back to the hill efforts, with around 150m repeated of effort and coaches on hand to give feedback on your form! What could be better!?
Start time: 05:59
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
The Saturday Ride
This ride will be around 85km with the mandatory Zads stop. It should take roughly 2.5 hours and is the very best way to start your Saturday.
Start time: 05:29
Session Length: 2.5 hours
Location: Bottom of the stick car park
The Sunday long run
This run will be around the iconic Al Qudra lakes. Come along and run a distance that's right for you!
Start time: 05:29
Session Length: 2.5 hours
Location: Al Qudra Lakes
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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