Race Week Tips by Coach Mike Ricci Here are a few race week tips that may help you in your upcoming race: Equipment: Swim Wetsuit – Make sure the zipper works and add a little lubricant to make it zip and unzip easier. See if there are any holes in the suit itself Remember body glide or Pam – spray this on your lower legs, wrists and back of you neck. This will help you from getting burns. Swim Goggles – Check to see that the gaskets aren’t old and crusty or falling off Bring two pairs to the race start in case you lose a pair or the strap breaks Bring a dark pair and a clear pair to use if the day is cloudy or bright If your goggles are scratched you may want to replace them Bike – Tighten all bolts on the bike Check tire threads and make sure your tires are not starting to dry out from winter’s storage (if you are using race wheels) Change over the magnet so that you can get MPH or cadence Clean your chain the week of the race Clean your bike the week of the race (that 2 lbs of dirt that you remove will make a difference) Make sure your cables aren’t frayed Bring extra tubes to the transition area before the race Your tire repair kit should have two tubes and two CO2 cartridges or you should have a frame pump with you on the bike Run – Pick out your race socks and put them inside your race shoes so you don’t forget them Bring your race belt Bring your race hat Bring your fuel belt or water carrier if you use one. Nutrition: Start drinking water on Wednesday before a Saturday race and Thursday for a Sunday race No sugar Try not to eat after 6:00 pm Eat light and often Mental Preparation: Each night before going to bed focus on good form, seeing yourself do well during the race and reaching your goals Give yourself a mantra to repeat to yourself during the race when it gets hard – when the bike gets hard for me during a race I like to say “ I am tough and my legs are pistons” Focus on the mission, do not lose sight of your goals Positive thinking will help you a lot, but negative thinking twill almost certainly doom your race. Physical Self: Do your workouts as scheduled Get plenty of rest Eat right – no sugar the week of the race. Get your workouts in early in the day – more time to rest Other Tips: Pack your stuff long before you leave and recheck it again later Follow the attached checklist Get to the race sign in early – get this out of the way If you have time – drive the bike course and bike the run course Make sure you know when your wave starts! Don’t forget sun block the morning of the race. I usually put it on before I put on all my race clothing. Michael Ricci is a USAT certified coach. He can be reached for personal coaching at mike@d3multisport.com. Back to D3 Tips