Shaking off the Cobwebs: "Remind me How to Race, Again?"

With the world slowly opening back up, many of us have the chance to start doing things we haven’t done for a while. With the availability of the vaccine and more restrictions being lifted, you may be heading back to the pool, the gym, or the office again. For triathletes, races are starting to happen after an 18 month hiatus, and it’s safe to say some of us are a bit rusty when it comes to racing triathlons (or many other things for that matter). As such, I’ve put together a race timeline and checklist for triathletes and runners to help us dust off the cobwebs and avoid rolling up to the race start without a critical piece of equipment. 

Regardless of how you feel about swimming, biking, or running, there is a lesson here for all of us to remember: we can all become a little more organized to reduce stress and increase the chance of a positive experience. Whether that’s facilitating your first in-person boardroom presentation in 14 months or your first marathon in 2 years, having a system in place is helpful. While THIS system (a checklist) is for triathletes racing complex endurance events in a post-lockdown race season, you can also decide to be more organized in your fitness routine. Maybe it’s just packing your gym bag the night before. Or prepping your meals on Sunday night so you avoid the fast-food drive through. Or writing out your own lunch-time workout schedule Monday morning. Resolve to get organized and see how much easier your fitness routine will be. 

Now, for all you rusty triathletes and runners gearing up to race in the next few months, take a look at this helpful checklist: 

3-6+ Months from Race Week:
Here’s where we start putting the ball in motion for our event. 

• Register for event (ESPECIALLY THIS YEAR- races are selling out in record number)
• Begin your race-specific training block, consider the race course for specific prep
• Begin to consider logistics (book airline travel, hotel accommodations, etc.)
• Consult with family/friends to find a ‘sherpa’ or helper (especially for Iron-distance events) willing to travel with you to the event. 
• Start dialing in nutrition needs - calories, carbohydrates, sodium, and fluid 

2-4 Weeks From Race Week:
This is the time to begin the taper, put the finishing touches on your nutrition plan, and get major ‘to do’ items crossed off the list: 

• Bike to shop for tune up (if needed) 
• Order any race-day or pre-race nutrition/hydration you will need for race week. 
• Secure and try out any race-day gear (ex. racing shoes, race wheels, aero helmet, wetsuit, etc.)
• Practice transitions (not just brick runs, but actual full T1 and T2 transitions) 
• Do approx. ⅔ of the full event using race nutrition - make changes as needed. Develop contingencies (secondary fuel/hydration sources) for if things go poorly.
• Practice changing flat tires if you are not proficient 

Race Week:
This is the most stressful (albeit exciting) week of the entire process- it’s finally here! Time to dial in final adjustments and cross off the last minute ‘to do’s’. 

• Clean bike (a clean bike is a fast bike) and ride to make SURE everything is in working order (don’t try anything new!)
• Verify final travel arrangements 
• Pack for trip (if traveling)
• Pack gear (if traveling- see ‘2 days from race’) 
• Pick up bike from shop (if getting tuned)
• Test out bike with full race set up (don’t wait to get to your destination- do a final ‘race ready’ ride to ensure everything is working properly 
• Finalize transitions (this should be dialed in and have these questions answered: Are you using wetsuit strippers? Flying bike mount or no? Riding barefoot or w socks? etc.) 
• Organize race nutrition (How will you carry fuel? Will you use on-course nutrition? What are your contingencies if things go awry?)
• Travel to race (if applicable), see the race expo EARLY in the week. 
• REST! DO NOT OVERDO IT WITH TRAINING! Way better to do ‘too little’ than ‘too much’ during race week. 

2 Days from Race Day:
This is it! You’re now at the race site (if traveling to race) and time to exhale a bit and take it in. Relax. Rest. Stay calm. Expend the minimum energy you need to get ready. (If not traveling, here’s when you pack your gear) This is your rest day, so use it to REST! 

• Pick up packet and timing chip (if allowable) and attach race numbers to bike 
• Make dinner arrangements for tomorrow evening- then go to bed EARLY 
• Final review of gear checklist (sort into bags if this is an Iron-distance event) 
  • Swim: 
    • Cap (colored from assigned swim wave)
    • Goggles (dark tint or mirror for bright days)
    • Baby shampoo or other anti-fog (if needed - I use saliva :)
    • Tri kit or swim suit
    • Wetsuit (if water temp is at or under 78 degrees or 76.1 degrees if Ironman event- always a good idea to have it just in case)
    • Speed suit if you choose (goes over your tri kit)
    • Chip (with strap) - received at check in or expo
    • Body glide (for neck, armpits, lats - anti-chafing)
    • Hair conditioner or other lubricant (if planning on removing your own wetsuit, rub on elbows, arms, knees, legs liberally prior to putting on wetsuit- it will slip right off)
    • Garmin/watch is charged and set for ‘multisport/triathlon’ mode with all energy sapping functions disengaged 
  • Bike
    • Helmet
    • Glasses (if no visor for helmet)
    • Bike shoes 
    • Rubber bands - if planning a flying bike mount w shoes attached
    • Body glide (apply beforehand to any ‘hot spots’ on bike shoes if not wearing socks)
    • Computer/head unit is fully charged
    • Bike is set up with race wheels, adequate tire pressure
    • Bike pump 
  • Run
    • Running shoes 
    • Socks (if using them) 
    • Talc (for shoes if not wearing socks)
    • Body Glide (apply beforehand to any ‘hot spots’ on shoes if not wearing socks)
    • Hat or visor
    • Sunglasses (if not wearing from the bike) 
    • Race belt (or race number/bib attached to jersey) 
    • Nutrition/hydration (pack, belt, bottle, etc. - if needed)
  • Misc
    • Sunscreen
    • Black Electrical Tape (for securing errant handlebar tape, etc.)
    • Extra gel (just in case)
    • Extra water bottle (for transition for a quick drink or to rinse feet)
    • Safety scissors
    • TP
    • Hand sanitizer
    • Nail clippers (long nails tear wetsuits :) 
    • Bike multitool 
    • Bug repellent
    • Warm up clothes (race mornings can be cold)
    • Beanie / socks / gloves for really cold race mornings 
    • Head lamp (race mornings - and port a potties- can be dark)
    • Extra running shoes or sandals to wear in transition/ to swim start
    • Black Sharpie marker (for DIY body marking- don’t wait in lines)
    • Extra pins (to attach bib if not using a race belt)
    • Extra pair of goggles (clear for overcast days)
    • Extra swim cap  
    • Foam roller/percussion gun/compression socks, etc. for pre/post race
    • Post race nutrition (typically a 4:1 ratio carb to protein drink)

• For Long Course (Iron Distance and some 70.3 events) 
  • Pack Swim, Bike, and Run bags (everyone will change in the change tent so all your gear for the run/bike will need to be placed in bags and dropped off prior to race)
  • Pack Special Needs bags ( to be placed approximately half way through the bike and run in the event you need additional resources: 
    • Bike: 
      • Extra tube, cartridge 
      • Extra nutrition (if carrying your own) 
      • Extra gear (if cold)
    • Run: 
      • Extra socks 
      • Band aids/Vaseline/body glide for chafing and blisters
      • Headlamp or lights if finish time will be after dark
      • Extra (warmer) gear if expected finish time will be after dark
      • Special nutrition ‘treat’ as motivator (Snickers, Diet Coke, etc.) if desired 
  • Label Special Needs and Bike and Run bags with BRIGHTLY COLORED DUCT TAPE. It will be easier to see in a line of 2,500. 

Day Before Race Day:
Get your shake out run and bike safety ride in early, then get everything checked in and get back to the hotel for a very restless night sleep :) 

• Get workout done early (DON’T OVER DO- Should be 15- 45 min)
• Eat breakfast /lunch /dinner on time (take into account you’ll be waking up between 3-5 am on race morning
• Write out your nutrition plan (you should have this down pat but I like to go through the exercise of writing it out - or studying it if you’ve already got it printed out) and rehearse how you’ll be able to access necessary fuel. (I make notes with times to consume certain foods on white athletic tape with a skinny sharpie marker and attach it long ways on my aerobars when I’m racing Iron distance events so I don’t have to think of what to eat when)
• Drop off Bike (if required), and Bike / Run bags (if Iron distance event) 
• Take a minute and walk through the transition area to locate the exact spot your bike is racked (and if an Iron distance event, where your bags are stacked). Take mental note of where it is (next to a tall tree, light post, tent, etc.) so that you’ll know when you’re coming in from the swim and bike. 
• Get back to hotel room/home early and rest w legs elevated
• Set multiple alarms to wake up on time
• Practice some deep breathing, yoga, meditation, and/or prayer to calm the nerves and help you sleep

Race Day:
Details and logistics can vary greatly from event to event- With some I’ve zipped open a tent and walked 100 yards to transition, and in other races I’ve driven 2.5 hrs race morning to the event, and others I leave the hotel room and walk a half mile to the race site. Whatever your situation, rehearse it well in advance and leave yourself plenty of time to get to the race site a few HOURS early. Yes. A. Few. Hours. 

• Up and eat breakfast 2.5-3.5 hrs prior to event 
• If Iron-distance event, drop off special needs bags
• Check bike tire pressure (especially if the bike was racked throughout the night- tire pressure can drop 10 psi overnight) 
• If ‘non-iron- distance’ event, arrange transition area as previously practiced
• Visit the port a potty. Twice if needs be. 
• With an hour to 45 min to race start, eat small snack (and drop extra gear at ‘dry clothes bag drop” if Ironman or with ‘Sherpa’ or family)
• 30 min from race start put on wetsuit and begin dry land warm up (bands/ easy jog/ push ups/arm swings, light jog)
• 20 min prior to race get into water and start to swim warm up (if allowed- some venues do not allow an in-water warm up. If this is the case, continue with the dry-land warm up)
• 7-10 min prior - get into assigned group/ to self seeded start line
• 5 min prior - smile at family friends for final pic, drink last sip of water
• R A C E ! GOOD LUCK! ​