Race Preparation

1
Race Preparation

• Race preparation starts as soon as you choose
  your target race
• 12 months to go
• Select your target race and get your entry in.
• Begin finding out as much as possible about the
  race route, profile and possible weather
  conditions.
• Use this information during training, consider
• Adding specific hill/heat training to your
  program
• Bike setup will depend on weather and course
  profile
• Nutritional requirements will vary with weather
  and course profile
• Your choice of race kit may vary with weather
  conditions

2
Race Preparation

• 6 months to go
• Start to narrow down your clothing and equipment
  choices
• Get your cycling position checked out before you
  start your big training miles
• Begin experimenting with possible race nutrition
  strategies
• Make sure your wetsuit fits well and is suitable
  for the conditions you will face during the race

3
Race Preparation

• 1 month to go
• Make final decisions on race kit, and practice
  with the kit you intend to race in during
  training
• Get some new running shoes and train in them to
  break them in before race day
• Check over your bike after each training ride
  for possible mechanical problems
• Finalise your race nutrition strategy and
  practice it fully during your last long bike and
  run sessions
• Get any injuries treated a.s.a.p
• Begin your taper

4
Race Preparation

• Final week
• Get to the race venue
• Prepare you bike
• Drive as much of the course as possible
• Swim some, but not all of the race course
  sighting points
• Stay out of the sun
• Stay off your feet
• Enjoy the pasta party!
• Soak in the atmosphere )
• Dont get psyched out by all the tough looking
  Germans (

5
Race Preparation

• The day before
• Prepare your kit bags
• Be ready for any weather conditions
• Prepare your special needs bags if required
• Rack your bike, leave tyres partially deflated
• Walk through and learn your route through the
  transition area, entrance, changing tents, where
  is your bike, exit etc.
• Cover your bike with something waterproof
• STAY OFF YOUR FEET!

6
Race Preparation

• Race day
• Wake early not normally a problem!
• Have a warm shower
• Before dressing put on sun block and
  Vaseline/body glide all moving parts.
• Put on your race kit
• Put on warm clothes
• Breakfast aim for 700 1000 kCal (3 hours to
  go)
• Drink 1000ml energy/hydration drink between
  breakfast and start
• Get to transition, pump up tyres. Check bike
  over.
• Check kit bags, drop off dry clothes
• More sun block and Vaseline
• Wetsuit on and to the start.