Three Things…
Of course there are many more than 3 things to consider for race day – weather, sleep, expectations, hydration, nutrition, gear, and more – but let’s start with three things that are within your control.
Preparation – Being prepared for the day can give a sense of ease, readiness and help put you in the competitive mindset. What does it mean to be prepared? It may mean different things to different people, but here are some tried and proven ideas.
Before you pack your transition bag, walk through each step of the race in your mind to make sure you pack everything you’ll need. Do you have your kit? A gel before you get in the water? What do you need for the swim – goggles, wetsuit, watch, (you’ll put on your heart rate monitor before you get in the water but not use it until the bike -remember to do it now). Envision yourself coming out of the water and heading to T1 – socks, cycling shoes, helmet, sunglasses, bike, computer (is it charged?), hydration, nutrition. Imagine yourself rolling through the bike portion – drinking, eating – what else will you need, what will you be doing during this portion of the race?
Look at the course maps – Do you want to swim along the bouys or out 10-15 feet to avoid the other swimmers? What’s the elevation change on the bike course? (Did you drive it to experience the hills, turns and roadbed?) Where do you want to eat on the bike? How will you manage aid stations on the run – stop at every one, every other?
Envisioning each step of the race in your mind and “seeing” yourself in the midst of it all helps you mentally prepare for what’s coming.
Presence – On race day, be present! Standing in the swim corral, be present with the other athletes. Know that some nerves are normal, but letting your mind wander to the long bike or run ahead, worrying if you’ve put in the training, etc. will only distract you from the moment at hand.
While you’re on the bike, let go of your swim performance – whether you’re satisfied or not – it’s in the past! Being present on the bike, feeling your body, your legs turning the cranks, being aware of your wattage and other triathletes – this is where your mind must be. Being present allows you to work the plan you and your coach have created.
The run will come later, so worrying about it on the bike isn’t helpful.
You have a plan (because you prepared!) so staying in the present moment and working your plan is the only right place to be! Focusing on the now avoids anxiety and worry about what’s next. Enjoy this moment of the race!
Positivity – My Achilles is tender. It’s really hot out here. People keep passing me; I need to hurry up. None of these are going to help you have a good race. Instead, find the positives and keep replaying those – It’s a great day to race. I feel strong and confident. I’m an endurance athlete. I’ve trained and I’m ready for this. This is where I want to be today.
You might notice some soreness or tiredness. That’s OK – but rather than go negative, realize these sensations are telling you you’re alive and doing it! If you have a mantra or affirmation, use it and repeat it over and over. I’m a great swimmer! I’m an endurance athlete and I can endure anything! I am strong, confident and ready for this day!
Be prepared. Stay present. Be positive. You’ll have a better day and a greater impact on those around you!
