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

Racing with Gratitude: Medals for a Support Team

Awesome gift from a super support team member!

If you've ever raced a long-distance endurance event or watched one (in person or on TV), you know that those athletes out there on the course got there with the help of a solid support team.  They may want to believe they did it all on their own, but there is always someone who helped along the way, whether it was a family member with constant good luck wishes, a neighborhood athletic shop providing great technical advice and products, or a fan who sent positive messages of support via the twitter-verse.


I've been thinking a lot about this over the past year, as I attempted to get through my iron-distance triathlon training and racing without completely falling apart... It took me countless hours of training, a ridiculous amount of trial and error (especially before realizing I definitely needed a coach!), many practice events, and literally blood, sweat and tears to complete that distance.  I finally did it with a smile this June, but I definitely could not have done it without my incredible support team. 

During an ironman race, you spend the good part of a day covering (or attempting to cover) 140.6 miles "on your own."  When you cross that finish line, they call you an "ironman" and hang a big medal around your neck to congratulate you.


The real people who deserve the medals after a journey like that are all the people who helped you get to that finish line.  The people who gave you a high five along the way.  Those who inspired you to begin your journey and set big goals for yourself.  The ones who cheered for you when you doubted yourself during your training.  The team who picked you up when you crashed.  Those who made you meals when you were too exhausted to cook or even scavenge the kitchen for food.  The ones who forfeited weekend plans so you could do some ridiculous combination of swimming, biking, and running.  The people who taught you everything you know about these sports and who took you to practice, coached you, trained with you, or pushed you to do your best throughout this journey.  Those who understood when you had to miss a party or couldn't be there for a special event because you were chasing your athletic dream.  The ones who believed in you when you questioned your own abilities.  The people who cheered for you both near and far on race day, and especially the ones who endured the entire day of iron-spectating (which seriously may be harder than participating in the race itself).

Symbol for my new element!

I wanted to make all of these people proud by crossing that finish line on race day.  They are my incredible Support Team and they are the ones who deserve the medal!

If I made medals for all those support team members, they would be made out of something much stronger than iron and much tougher than an ironman.  Being a huge science fan, I went straight to the Periodic Table of Elements looking for the perfect element for this medal.  I was bummed because no element on that Table truly represented the bad@ssness and awesomeness of my support team members.  Larry helped out and gave me a great name to use for a new element: Supportium (Symbol: Su).*  


My support team medals would be made of the toughest element: Supportium!

Here is a little background on this incredible material:   

Supportium is an elusive element found in the hearts of all those who help others do their best and reach their goals in all they do.  Sorry Chemists... This atom has an atomic number of infinity because its size has no limits and it will continue to grow in size over time.  You also cannot accurately measure the atomic mass of this crucial element because is resides in the hearts many support team members around the world (hence the heart symbol)!

Maybe the medals would look something like this:

All supporters of endurance athletes are stronger than, & greater than (>), iron (Fe)!

Many cheers to all my Support Team members near and far!  You are truly stronger than iron and mean the world to me.  Thank you for all you do, and I hope to keep making you proud on and off the race course!

*Supportium cannot be found on the Periodic Table of Elements.

Racing with Gratitude: Thanks Coach!

Tomorrow (Sunday, July 27th) there are an overwhelming number of sporting events I'm excited about:

Tour de Larry final stage: Larry's annual event that coincides with that bike race in France. I'll be riding the final stage with Larry on Sunday up Mount Diablo #tourdelarry

La Course: 1st women's pro race at Le Tour de France. For a great article and series of videos about the event check out this post.  I may have to get up at 3:30am to watch this online! (and start cheering for the next events...)

San Francisco Half Marathon: My good friends are racing: Jen 1st half, Isa 2nd half! Go ladies, go!

Ironman Lake Placid: Coach Jim and Kevin from RPM are racing.

Ironman Canada: Friends I met on the run course at various races or friends of friends are racing.



Inspired by the many awesome athletic events going on... I wanted to start a series of posts: Racing with Gratitude.  Hopefully I'll post something each week! #racewgratitude

First official Racing with Gratitude entry: Thanks Coach!

Thanks Coach!

This week I'm dedicating this post to Coach Jim at Red Performance Multisport.  Maybe it will bring him some good luck at IMLP tomorrow... or at least a smile!

I found Coach Jim thanks to Fairfield U.  Unless you are from the Northeast or are a dedicated NCAA basketball fan (we sometimes make the tournament - Go Stags!), you may have never heard of Fairfield University, a small Jesuit University in Fairfield, CT.  I am still great friends with my first college roommate, Colette, who brought my attention to an article in our alumni magazine published just after my Ironman Lake Tahoe DNF (DNF = did not finish).  Being one of my greatest supporters of all time, Colette knew how disappointed I was with my ironman debut performance, and she had a good feeling this article could turn my ironman frown upside down. 


The article was all about Jim Lubinski '03, a Stag alumnus who was a professional hockey player turned professional triathlete.  The article said he also coached and hosted a popular podcast, which sounded interesting.  I knew I could really use a hand with this ironman training, so after reading everything I could find on his racing and coaching, and listening to a few podcasts, I decided to email him and see if he'd be willing to coach one more athlete... 

Fairfield Magazine

The rest is history!  Coach Jim was able to get me into top shape really quickly and was incredibly patient with my crazy schedule.  Thanks to him, I ran my fastest half marathon ever after working with him for about 2.5 months (without this being a goal), and completed the "World's Toughest Half" ironman for training (?!?) on my way to finishing Ironman Coeur d'Alene with a smile.  I couldn't have done any of this without his help.  His methods really work, and I know he genuinely cares about all his athletes.  I highly recommend him for his skills as a coach and for being a good guy.  He's also built up a club racing team and has great ideas about building team spirit in the individual sport of triathlon.

T1 Auburn Tri in RPM gear

 
In honor of one of his recent podcasts (episode #9) on Jim and the Other Guy with Coach Bob and another RPM athlete, Mary (who writes a great blog called Slippers for Sneakers), I made some lyrics up for his "new" RPM theme song... "Party Rock Anthem" and a warmup dance to psyche out the other competitors at the start line... Coach Bob says they should play it as all our RPM athletes cross the finish line, and I told my coach he should request they play this song at the start of any of his races.  



Yes, he completely acknowledges he is "a little late to the party" on picking up on this song's awesomeness as a get pumped to race tune (with the classic Dumb and Dumber reference to "we landed on the moon!")... but it makes for a hilarious segment on the podcast, and I genuinely appreciate the team spirit he's trying to build.  I also appreciate the coaches' willingness to "walk to the sound of their own drums" (in lines with pre-game excitement song #2 on the podcast mentioned above - and also on my workout playlist) and build a team unlike any other in the field of triathlon.


So coach, here you go... when you are singing that anthem in your head to get excited for your next race, replace some lyrics with:

RPM Race Anthem (to the chorus / beats of Party Rock Anthem by LMFAO)

RPM is on the course alright,
Everybody has a really fast time.
Our speed will make you loose your mind
Everybody has a really fast time.


RPM is on the course alright,
Everybody has a really fast time.
Our speed will make you loose your mind
Now we wanna see you... race that..
RPM is hustling... (instead of everyday I'm shuffling)


Then... if you want to really look crazy... you should warm up by doing this during the next beats in the song when they all dance like crazy during the video:

freestyle stroke 1
freestyle stroke 2
arms in aero bars, with one leg pedaling simultaneously (2 revolutions)
then jog, jog, jog,
grab the imaginary finish line tape with 2 hands (as 1st place finisher of course)
and raise that tape over your head (ending at the last beat)

See how much space that gives you at the start! :)  Just kidding... but seriously.


Maybe as a team we should also rock some red party sunglasses and other fun gear while still racing hard and crushing the course?  Although race gear in triathlon already looks pretty silly so I'm not sure what the next level looks like in terms of party rock racing while maintaining full function? flames painted on helmets? mismatched compression socks or arm warmers? maybe request a skull and crossbones rather than smiley face during body marking?  I'll have to work on this a while longer... 

 

Anyone racing this weekend - feel free to get pumped up with our RPM tune or try the warmup dance... if nothing else, it should crack you up and take away the start line nerves!  If that doesn't work... turn to the person next to you and tell them that second place is first loser.  That always cracks me up because I can't say it with a straight face! :)



Thanks Coach Jim for getting me to the finish line with a smile on my face each race. Thank you for believing in your athletes & for working so hard to help others achieve their goals.

Tomorrow, as everyone heads out there... remember to do what Coach Jim says and RACE HARD!

RACE HARD! Mermaid 2014

On a side note: Fairfield U is an incredible school.  I've made some amazing connections with faculty and students there that truly changed my life and set me on a path toward many great things.  Right now, I have a good group of Stags in my life: I'm currently coached by a Fairfield grad, I am collaborating on a research project with my Fairfield biology advisor (who now works at another college, but I met her and was inspired by her at Fairfield), and I am still best buds with my first roommate there! Go Stags!