Ready to RACE HARD - My Favorite Race Day Tips!

Amateur Hour: Things I learned by listening to the best... or the hard way, by making countless race-day mistakes!


It's race week again, woohoo!!!  
To celebrate the awesome occassion of a few friends racing their first tri ever (Go Bri!) or first Olympic-distance tri (Go Amanda! Go Matt!)... I wanted to share a few things to help make race day more fun.  I approach each new experience as an opportunity to learn something, and I've gathered some tips that I use to help me tri to RACE HARD each time I toe the line.
Please note: my blog is titled Lost in Transition... and I am an everyday AG athlete... Use these tips with caution! :)

always have smileys on your swim cap :)

MENTAL PREP: TRAIN YOUR BRAIN

• Think positive thoughts!  Before IM CdA last year, I tweeted something positive every day starting one month before race day.  I also tried to train / race with a few mantras.  There are actually quite a few pros who use these techniques as well.  An excellent article about the power of positivity and training your brain is Chrissie Wellington's article for CNN.  (See some more great examples and tips on her blog and her 220 Triathlon article).  For a great article on using mantras, check out Jesse Thomas' Triathlife column on Mantra Power.  Having a positive attitude and drawing up on positive memories from training / life definitely keep you moving forward no matter how your race day unfolds.

Aero HC water bottle all marked up & ready to race!

• Add positive messages & smileys to your gear!  I always mark up my swim cap, write on my water bottle, as well as rock a smiley on my calf when I race (if they do calf body-marking), because it helps to have something close by to make me smile and keep me motivated out there on the course!  Plus, these things give you perspective and can be a great reminder to not take yourself too seriously (even if you are trying to be the best at exercising!).

• Draw strength from successful past workouts when times get tough during a race.  This goes along with the positive thoughts mentioned above / mantras.  There are probably some workouts that stand out in your head because they were rough, but they marked a turning point, a new milestone, or just a day where you survived a tough workout.  One workout I drew upon last year was my longest run heading into IMCdA... I was feeling aweful from something I ate.  So bad I had to run home to use the restroom, ate some pretzels to settle my stomach, and then headed out to finish the workout.  Knowing I could rally past feeling so terrible told me I was ready! (and hoped not to revisit that feeling)  I can still remember the song playing on my playlist when I reached the end of that tough workout and it was about a year ago now! 

Surviving the frigid swim at my first iron-distance race (IM Tahoe) was a huge victory after a complete mid-water melt down. (I later DNF'd after missing a bike cutoff, but that swim is still the toughest I've completed to date!)

Blazeman roll across the IMCdA finish line

• Be inspired by others.  Find people who inspire you and focus on them while training or racing.  Thinking about my new tri friends and my teammates from camp keep me moving on tough training days.  I can hear them cheering from afar on race day!  I also try to support great causes whenever I can.  Consider becoming a charity racer for a cause you hold dear at a big race - this gives you additional motivation to push yourself and cross that finish line!  If you have never watched the IMWC coverage of John Blais racing in 2005 or the first Blazeman Warrior, Brian Breen, racing in 2006, you should check both out and Blazeman roll over your next finish line!  

GEAR PREP:

  See full-size, triathlon race day packing lists below!

 

• Make a packing list...& check it twice!  Lists help you make sure you bring any/all gear you might need... Be creative on this one and consider all types of weather depending on the time of year / location.  In CA, our weather changes all the time and each area has really distinct weather patterns.  You may need to plan for fog, cooler temps in the morning (jacket/sweatshirt) but hot sun in the afternoon (tank top/sunscreen).  Bring a headlamp if it will be dark in transition.  Be sure all your gear is ready to go and in good working order before traveling to the race site.  Use the USA Triathlon app so you don't have to remember your card!

Pack a post race donut! (these were for WF)

• Bring familiar foods to snack on during all your registration / check in craziness, race day breakfast, and even pre-race dinner!  You may also want to pack a special post-race treat! 

Hiking back to the car after WF check in

• Be early for packet pickup / race gear drop off.  If you plan to go early, then you'll still have plenty of time if something comes up or travel takes longer than planned.  Take your time and stay relaxed during check in as best you can.  Bring snacks and sports drink to stay fueled - at some races, check in may involve a hike or spending a long time in the sun!  Be sure to check out the course and all entrances/exits from transition.

RACE DAY:

• Swim: don't focus on how far the course looks in open water!  You've swam that distance in training (or close to it) and are fit enough to make it through no problem!  Also: the swim portion is a full-contact sport.  Don't freak out if you get hit / pushed under the water / swum over.  Usually this happens by accident because triathletes tend to not always swim in straight lines and don't always have the best control over their limbs in water.  If this happens, take a moment to catch your breath, get your bearings and get back to your race!  Harness the awesome power of Dory, and "just keep swimming!" 

HITS Napa Valley Full/Half swim course

focusing on the bike...

• Bike: Sing a heavy metal song to yourself to keep moving fast!  I tried this last race...and it worked!  Thanks for the tip, Coach Jim.   :)  Rock on!

• Have a plan & stick to it!  It always helps to plan ahead.  If you took the time to train be sure to spend some time making a race day plan: What are your goals for the day? What are your goals for each part of the race?  Also, have some ideas of what to do if your race doesn't go according to the original plan... Being prepared will help you stay calm no matter what happens.  For example, think about your race day nutrition...What if you have GI distress or even start puking?  (see Coach Jim's IM Cabo race report)  What food can you eat to settle your stomach?  What if that first choice isn't available?  (side note: if you do have an upset stomach... try bananas or pretzels - they both help!) 

• Don't be a DB (or Aero A-hole).   I don't like to sound negative, but this is really the only thing you should NOT do on race day (other than cheat, because cheaters never win). There is no reason to act like a jerk!  These races are for fun, and unless you are pro, winning isn't your job, so calm the heck down and try encouraging others to play your sport rather than intimidating them.  If you meet a DB out there, ignore them (see below) and be sure to remind them that second place is first loser.  If that doesn't shut them up, then remind them that they can have ice cream after the race but they don't get any sprinkles, because sprinkles are for winners.

• Ignore the unfriendly folks & don't let anyone's muscles, fancy gear, or bragging about past events get to you.  You worked hard, so trust your training and race your own race!  Don't hang out at any race registration too long if hearing people brag about post races gets you down.  Also know that all you need to race a tri is a swimsuit, goggles, helmet, bike, sneakers, shirt / shorts, and your heart.  Fancy gear doesn't make you race well - YOU make you race well!  Stick to your plan and kick butt on the course!

Thanks Coach Jim! (thanks Megan for the photo!)

• Believe in yourself & believe in your coach!  Trust your training!  On race day, keep your goals realistic (and don't be afraid to adjust them as needed - anything can happen out there!).  Stay focused, have fun, and celebrate your training with a great day out on the course!  For some great advice on believing in yourself and your coach, check out the latest RPM blog post by Coach Jim.

• Race with what you've got!  You may have also heard the saying: train your weakness, race your strength.  Keep in mind this awesome quote from Laurel Wassner:  "It's about using what you have - doing the best you can do with what you possess. Not worrying about what others have or what could be better... and do it with a smile!" (from @athletestyle instagram) (Laurel and Rebecca Wassner are 2 of my favorite athletes!).  Also see Rinny's inspiring Kona performance from 2014 when she broke her marathon course record and won despite starting the run 14 minutes behind the leader!  

Try your best to smile at the end of every race & thank all those who helped you!

• Race with gratitude!  You don't have to race; you get to race, so please be grateful to those who helped you get there and who are helping you on race day!  Say thanks to the volunteers whenever possible!

• Be proud of finishing & smile regardless of how the day goes!

Remember to have fun out there & always RACE HARD!

swim gear packing list

bike gear packing list

run gear packing list