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The Triathlon Bible

To The Finish Line

GETTING FASTER
Train

Obviously

But when you can't get any faster ...

Work on your transition

RACE CHECKLIST
Race Goals

You should have goals for every race you do, even training races. Write down the 2-3 things you would like to accomplish or learn today.

Things To Bring
Swim

Bike

Run

 Running shoes (2 pairs if you have a late start time. One to leave in transition and one to warm up in)

 Race belt

 Hat/visor

Other

 Training device (Garmin, Timex, etc.) & heart rate strap - Don't forget to charge them

 Body Glide

 Sunscreen

 Vaseline, powder, band-aids

 Blunt nose scissors for sticker origami

 Post-race, warm change of clothes

 Post-race recovery drink/snack with a 4:1 ratio of carbs vs. protein

RACE DAY
To-Do’s

Wake up early and eat 3-4 hours before your start time. Eat only familiar, easily-digestible foods (example: banana and a bagel with jam). Stop drinking fluids about 2 hours before your start time. Continue sipping as needed. Pee, pee, and then pee again (don’t worry, everybody pees in their wetsuit). Get to the race early to secure a good spot in transition. Ideally, this is a spot on the end of the rack close to the bike in/out. Make a mental note of landmarks to help you easily find your rack. Use a bright-colored towel so your area stands out…and be courteous. NO BEACH TOWELS! Leave the balloons at home – you will not make any friends if your balloon is tangled around someone else’s bike. Organize your gear in the order you will use it – run through transitions in your mind. Complete a good 10-15 minute running warm-up about 45 minutes before start time. Put on your wetsuit and hop in the water for a good swim warm-up 15-20 minutes before your start time. Be on the line 5-10 minutes before the gun. Remember that this is why you put in all those training hours. Believe in your training, do your best – and have fun!

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