Long Run Report Card

Pre-race:

> All race documentation (in case they do not have you as a registered athlete)
> All hotel documentation (same deal as above)
> Map and directions to the race site, race host hotel and to your hotel (It will only add stress to your race if you get lost the day before the event)
> Equipment for your race:

• Wetsuit

• Goggles

• Skin lube to prevent chafing from wetsuit

• Bicycle (It's been forgotten before)

• Helmet

• Bicycle shoes

• Floor pump

• Tape for bike numbers

• Race belt for number (you will get safety pins if you prefer that)

• Patch kit and accessories (not a necessity; however you will feel pretty silly if you had to DNF a race b/c you got a flat 3 miles out of transition!)

• Sunglasses

• Running shoes

• Socks (optional; however sometimes painful without them)

• Running hat (optional)

• Nutritional supplies (including bottles, bars, gels, etc.)

• Sunblock

• Race numbers, etc. from checking in at the host hotel (Don't forget to do this)

• 2 beach towels (lay these down in transition next to your spot on the rack, especially if there is dew on the ground. This way you do not have wet euipment or grass in your shoes. I learned this the hard way)

• Sandals (post-race "friends" for your feet)

• Confidence in your abilities as an athlete to successfully complete the race the next day (many people forget this item, yet without it they have a not-so-memorable trip)

Day/night before race:
> Satisfying dinner in stomach (no real "magic meal" here. I have Mexican food the night before short distance races, so eat your favorites!)
> Set your alarm for the next MORNING! (Don't be that competitor that we all hear about that shows up 10 minutes before start and has a stressful day. Been there, done that, not fun!)
> Make sure your numbers are secure and visible on your bicycle, helmet and running shirt or race belt.
> Take a step-by-step approach to your entire race to determine what you will need at what point during the race. Needs will vary from person to person and by race distance, so adjust accordingly. Here is an example:

Swim:	At the start you have your wetsuit on (skin lube applied before) and your race cap and goggles. Take these items and lay the out on your bed in a pile. This is your swim pile or gear group #1.

T1:	Depending on the transition area and where you bike is placed on the rack you need to walk through how you actually will go through this transition. Most athletes have their wetsuits halfway pulled down by the time they get to their "spot" on the rack.

Step 1:	Finish removing wetsuit and throw in pile with goggles and cap onto towel on ground next to bike.

Step 2:	Put your race belt with number on first. Put bike shoes on next. Then put your helmet on first and fasten the buckle. (No DQs here!) Then put on your sunglasses if you have any to wear.

Step 3:	Unrack your bike, run it out of transition, mount it and enjoy the bike course.

For this part of the race place all of the gear you will need, including helmet, bike shoes, towels, nutritional items, sunglasses, etc. in another gear pile. This is your T1/bike pile or gear group #2.

Bike:	This part is usually a nutrition area. Figure out what items are being served on the course (if any) and then determine how much you actually want to eat (and carry) with you on the race course. Factors such as temperature, course profile and distance of ride will affect the amount of items you will carry, including fluids.

T2:	Ok, now comes the easier transition of the two that you will do today. Make sure you completely dismount your bike when instructed to do so. DO NOT take off your helmet UNTIL YOUR BIKE IS COMPLETELY PLACED BACK ON THE RACK in your spot. This is a huge disqualification occurrence in the sport of triathlon. I have seen it happen before and the competitors never find out until the race is over. This transition (T2) involves you performing the following actions:
	• Dismounting and racking bicycle
	• Removing helmet and bike shoes
	• Putting on socks (optional) and running shoes
	• Sunglasses and running hat are optional
	• Making sure you have your race number on your body
	• Heading out of transition in the appropriate direction

Place all of the gear you will need during T2 for the run in another gear pile. This includes running shoes, hat, food, socks, etc. This is your T2/run pile or gear group #3.

Now that you have your gear together for the race it is time to make sure your bike is ready to go. Going for a practice ride around the parking lot of the hotel or on a side road (the night before) is a good idea. Make sure it is still light outside and that you have your helmet on (seen this before) and that you are in a safe place. Shift through all of your gearing options and make sure your bike is working properly. This is especially important if you had it shipped or have traveled a considerable amount of distance to race. This simple 5-minute check will prevent you from having to make adjustments during the race. Make sure your helmet is in good condition and that your running shoes are ready to go as well. The little things here will make a huge difference tomorrow.

Next you will need to make sure you know where and what you are having for breakfast in the morning. Most races start before the majority of the world realizes that maniacs are running past their house in Speedos, so figuring this one out is important. I suggest a meal on race morning; however it is not mandatory. Just make sure you are comfortable before you race…a grumbling stomach is not the distraction you need before the swim start!

Race Morning

• Wake up! (a key element to racing)

• Make sure your bike tires have the proper amount of air in them (you can do this here or at the race site. Many pumps have "walked" before a race)

• Make sure ALL of your gear (including nutritional items) is packed in the appropriate order for you to set up your transition area

• When in doubt about whether or not you should bring an item to the race site, BRING IT! If you do not need it at least you had it, right?

• Apply sunscreen but leave spots on your upper arms and thighs for numbering. Apply the remaining sunscreen after you are numbered at the transition area

• EAT something if you choose

The hardest thing to do on race morning is relax. I recommend setting your alarm
for 15 to 30 minutes prior to when you ABSOLUTELY need to get up to make
it to the race site on time. This extra time will allow you to relax and
deal with ANYTHING that may occur on race morning.

• Get to the race site, get numbered, set up your super transition site and get a warm-up in

• Know when your swim wave is so you do not miss it!

• Have a great race and a fun time afterwards! (you know what I mean)

Happy Racing;

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