Race Day of Your Tri!

A lot of training & commitment goes into preparing for a triathlon. In addition to getting yourself in proper physical condition, it's important to make sure you're mentally ready and organized for the big day. A tri is very different from a single-event race. Don't forget these basic tips!
Before Race Day:

• Organize your equipment so that you have a bag ready for each transition as well as a special needs bag (containing snacks, drinks, sunscreen, sunglasses, etc.). Transition area space is limited, so bring only what you need.
• Label your bike, helmet, water bottle, etc. so you don't accidentally swap gear with someone else.
• Practice your transitions to ensure efficiency.
• Make sure your bike is tuned and is functioning properly: check tire pressure, brakes, etc.
• Give yourself lots of time to adjust to any clothing/equipment you plan to use on the big day.
• Avoiding any new foods, incorporate plenty of carbohydrates into your pre-race meal. Start fueling (carbo-loading) for the race about 24 hours beforehand for a sprint and more for longer races.
• Make sure you get lots of restful sleep on the eve of the big day.

Morning of the Race:

• Eat a carb-rich meal at least 2 hours before the race, allowing yourself time to digest.
• Check the weather conditions and dress in layers for easy adding/shedding of clothes. Even if it is warm, you may want a sweatshirt or jacket for after the race.
• Arrive at the event at least an hour early to find a parking spot, pick up your race packet, familiarize yourself with race rules/procedures, use the facilities, and warm up.
• Set up your gear in the transition area. If you can choose your own spot, look for one at the end of a row for a quick exit.
• Memorize where you've placed your equipment in the transition area and consider marking your spot for visibility.
• Fill all your bike's bottle holders with water/sports drinks.
• Make sure you leave your bike in a low gear so you can ease into the biking portion of the race.
• Once set up, mentally rehearse your transitions again.
• Try to take a dip in the water before to adjust to the water's temperature before the race.
• Know the course! It's especially useful to familiarize yourself with the swimming and biking routes. Don't rely on the crowd to keep you on the right track.
• Warm up with a quick swim 10-20 minutes before the race.

During the Race:

• Position yourself according to your ability. If you know you're particularly fast or slow in the water, move closer to the front or back of the pack. Otherwise, the middle is the best place to start out.
• Keep yourself fueled/hydrated. Especially for long distances, energy drinks are better than water for replenishing carbohydrates and electrolytes.
• Thank the race volunteers, wave to the crowds, and smile for the cameras!

After the Race:

• Stay hydrated, making sure you replenishing carbohydrates and electrolytes lost during the race.
• Keep walking to avoid cramping.
• Refuel with a protein-rich snack within a half hour of finishing.
• Remember to gather all your gear from the transition area.