Awesome Race Week Strategies Checklist

In the Summer 2011, Volume 14, Issue 3 USA Triathlon Magazine, there is a great article written by Alan Ley about Youth Training Race Week Strategies.

Mr. Ley essentially makes the point that athletes never get faster until they rebuild and recover. He states, “More races are won or lost the seven days before a race than any other time. Pre-race mental and physical strategies will put you at the starting line in control, focused and in the ready-to-race mode.”

He then goes on to separate the differences in both mental and physical strategies and while it may be intended for youth training, I gotta tell ya, it makes a lot of sense to me for any age triathlete or triathlete newbie in training.

For mental strategies, he lists:

·    Stay focused on you. Reduce or eliminate the distractions of pre-race preparations. Get a routine or ritual that works for you and stick with it. My oldest son Josh taught me his step-by-step approach and it’s practical, it methodical and once done, you’re confident your ready

·    This is your time. Your thoughts are critical for setting the day’s tone so begin every day of race week with self-speak sayings like, “I feel great,” “It’s going to be my day,” or “I’m ready to perform to my full potential.

·    Be your own hero. Even if you’re not a world class triathlete, all that matters is what you think about yourself. So be your own hero, smile and have a great fun experience.

·    Mental strength can be your greatest power. When your body starts "talking" to you, its your mental toughness that will get you through the race. (I have to say, been there done that!)

·    Visualize each leg of the event. Be very specific when creating your mental images of the swim, bike and run.

For physical strategies, he lists:

·    Race week is about letting your body recover and rebuild from the overload of training stress.

·    Undertraining is always better than being overtrained. Also, don’t try to make up for lost training. (From my experience at my age, overtraining is just more opportunity for injury so I agree with this one)

·    Active rest is the best. Your body is used to moving on a consistent basis and doesn’t like doing nothing. This is where you exercise your brain and not your muscles to follow the rules of taper and let your body recover, rebuild and get ready for race day

·    Ride, run and swim on the racecourse. Get in the water, know the bike course and get in a short run if possible near the finish line area if you can to get a feel for it.

The only thing left is to check your equipment, your nutrition, stay hydrated, and stay focused on you and make it a great memorable fun experience.