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
.jpg)
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
.jpg)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
.jpg)
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
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
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
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
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
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
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
