What exactly to do on race day

NIGHT BEFORE:

• Go to packet pick-up the night before if at all possible. This will save a lot of time in the morning of the race.


• Review the race information in your packet. Understand the layout of the transition area and race course. Identify where to park in the morning and where the bathrooms are.


• When you get home, apply numbers to bike, helmet, race belt, etc. Have your bags completely packed for race morning so everything is well organized for the morning. Pack your things in a bag that will organize and carry everything, such as a bicycle courier bag or a triathlon transition bag.


• Eat dinner a little earlier then normal. Eat mostly carbs, but don't stuff yourself. Drink extra water, and avoid coffee and alcohol. Go to bed early if possible.

AT HOME MORNING OF THE RACE:

• Set two alarms so you don't over-sleep. You will need to be up early on race morning.


• Take a warm shower upon rising. Apply sunscreen to your whole body, and friction reducer to your taint. Put on your race apparel, and warm-ups over that.


• Eat a breakfast that you have utilized during training so you know it works. A good example is 1/2 a bagel with peanut butter and jelly, a banana, and a cup of coffee or juice.


• Do a little stretching at home before you go, because it generally is easier to do at home than at the race site.

AT THE RACE SITE:

• Plan to arrive at the race site with plenty of time. 90 minutes before race start is recommended.


• Pump your bike tires up at the car. You MUST pump up the tires on race morning because they lose air over time, and if you do this at the car then you don't have to carry the pump to the tranisiton race.


• Take everything you will need for the race in your bag. Be sure to include casual clothes and sandals to wear after the race. If you ride your bike to transition you must have a helmet on.


• You should take care of the following in this order: 1) Get your body marked, 2) find your spot in transition area and set your things there, 3) get your timing chip, 4) go to the bathroom, 5) set up your transition spot. These are essential tasks.


• Doing a short warm-up and stretch will help you feel much better during the race. Try to do 5-10 minutes of each sport plus stretching before the race starts. You will need to be organized to fit this in.


• Sip water during the morning, but stop drinking anything about 45 minutes before the race starts. This way you will have the chance to urinate before race time and you won't have to go during the race.

DURING THE RACE

• For a time trial race you will line up in the queue in order of your number. In a wave start you will start with your age gropu, so be sure to find out when it starts. Try to stay warmed up by jogging in place and stretching while you are standing in line. Take a few deep breathes to stay relaxed.


• You can wear anything you want during the triathlon. Comfort, peformance, and style are factors in apparel selection. The best option is to select triathlon-specific apparel so you don't have to take off or put on anything during the race.