Race day is all about putting months of training, equipment tests and checks, nutrition, and rest together. But without a race day plan, you jeopardize achieving optimal performance. Whether you are doing a sprint or iron distance race, you need to have a solid plan for the day, and even a back up plan. What are your race day heart rate zones? What will you eat/drink and when? Is it a two swim cap race or one; will you wear arm warmers or not?  How far apart are the aid stations and should you carry bottles or not? What happens if you have a flat? These are just a few of the questions you need to have answered and situations you should rehearse in order to Ace Your Race.

Below is a partial checklist of things to do as race day approaches:

1. Prior to race day, be sure to spend the week/s before hand checking gear and tapering for peak performance. Refer to the June 2006 Performance Training System newsletter regarding tapering and equipment checks.
2. Make and use an equipment check list.
3. Check the weather forecast and pack for all potential weather.
4. Triple check all packed gear to ensure you have everything.
   
5. If not done previously and if possible the day/s before, drive the race course.
   
6. Affix bike and race belt/shirt with race numbers.
   
7. Test shoes and bike day before race and race morning.
   
8. Set up transition systematically, as you’ve practiced numerous times and refined.

Okay, you are body marked, warmed up, and in your wave choral or mass start swim area. The horn goes off and now the fun begins, or for some, the start of a very long day! Let’s look at some common scenarios and suggestions for your optimal race day performance:

PLACEMENT
Issue: In the swim, you are a human punching bag.
Solution: No matter the race distance, be honest with your ability and place yourself appropriately. If you are a slower swimmer, don’t start up front and try to ride the inside line to the first buoy. Instead, start a few rows back and a little wide to allow yourself time to get into your stroke.

PACE
Issue: You are out of breath, speed slows, and/or you can’t negative split.
Solution: This applies to the swim, bike and run. For the swim, even if you have placed yourself appropriately at the swim start, you went out way too fast. Ease into your swim, finding a steady breathing, sighting, and stroke pattern. For all three disciplines, it doesn’t matter if it is a short or long distance race - adjust your pace accordingly. Knowing and following your heart rate zones will help guide your pacing.

PROVISIONS
Problem 3: You are depleted and have nothing left in the gas tank.
Solution 3: If you are just feet from the finish line in a sprint, get across it, get replenishments immediately, and make a plan for your next race. In longer distance events, you have to have a nutrition plan nailed down and follow it as closely as possible on race day. Inquire what they will be serving on the race course and try it during training. Practice and refine your nutritional needs during training. Know what to eat and drink and when. Know where the aid stations are and be sure to grab replenishment for the long gaps ahead. On race day, it may require some notes on a piece of athletic tape on your handle bar and pre-setting your countdown timer to beep at predetermined intervals.  And if your stomach is not cooperating, it is still important to introduce fuel, sticking with what is least upsetting.

PSYCHOLOGICAL
Problem 4: Your mind plays games with you.
In any distance race, your mind will challenge you as much as your body, sometimes more. You may begin to question your ability as you see other racers pass you or as your body begins responding to the stress of racing and the finish seems so far away. Or you flatted and question whether to change it and miss out on placing in your age group or choose the DNF (did not finish) to avoid a lower place finish. Having rehearsed these scenarios will help you react immediately in a positive way. Negative thoughts yield negative results. When you begin to struggle, have a mantra ready and repeat it (does “I think I can, I think I can, I know I can” ring a bell?). Don’t think about the distance to the finish line but find a close landmark and get there, then another, and another. The power of positive thinking, confidence, and fortitude will get you to the finish line.

Planning and executing your strategy, including the potential obstacles, will help you ace your race.

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