Pre race advice sought.
kevmc Posts: 2
in General Chat
I'm competing in my first sprint tri this saturday and not sure what sort of preparation i should be doing from now on in. I mean training and nutrition wise, i have a checklist for my gear ready to go, bike has been checked over etc etc. Its just i have no experience of competing in tris and could do with any advice anyone can give, especially on the nutrition side. Should i increase carbs next few days? take in extra cals? Train a little or a lot? Thanks, Kevin.
Best advice is to be well hydrated over the two days before. Make sure you eat well, but don;t get too bogged down in carb loading. Don't try to eat anything new or that affects you before the event, and probably try to reduce your fibre intake in the last 24 hours.
Reduce your training, but don;t stop, just keep the muscles working, and try to ease any soreness.
Bust more importantly, enjoy it, and report back on the weekend when you can call yourself a Triathlete.
Work out what time you have to set off - allow yourself plenty of time for unforeseen incidents.
If it means that you have to get up at the crack of dawn practice getting up and that time and eating your breakfast. Go to bed early enough to make sure that you are getting plenty of sleep.
Hmm.. Wednesday.. anything hard from now on will just wear you out and the training benefit won't come until you've fully recovered which won't be til after the event. If you want to do something intensive (that gets the heart rate up), keep it short.
I find a recovery/easy run or bike is a great time to do visualisation - think about your race etc. if you can look at the course before hand, then that is a great thing todo. otherwise study the route on the map. Think about your race place etc.
Avoid alchohol, eat well and healthy. Make sure you have a good breakfast on race day. Don't try anything too different - something you like that is reasonably bland (i.e. don't go out for a great steaming vindaloo at that new curry place on Saturday night). Try to sleep.
Before a race of around an hour I typically have Porridge at -3 hours. A banana or two at -2 hours. Keep drinking (water) steadily. At -1 hours a carb bar (might also have a caffeine thing before hand). I check the colour of my wee to make sure I am nicely hydrated. Then stop drinking about 45 mins before so that I don't have a full bladder during the race.
I.e. nothing too technical!
You will forget something. Something won't work. so don't get too frustrated if that happens
Good luck and have fun.