Articles - f2k coaching

Race Day Preparation

The following guide is designed to help you through your race day preparations and includes tasks to be completed the previous day. It also details the various items of equipment you may need and where they should be placed (eg, goggles at swim start, running shoes in T2).

By taking the time to sit down the day before and read through the race organiser’s information, you can quickly become familiarised with the course, transition layout, and generally what to expect on the day.

Ensure your bike is properly maintained and all your kit is functional. Always give yourself plenty of time to travel to the race, as the last thing anyone needs is to arrive late in a mad panic.

The day before

• Look at race information
  Where is the race?
  Which wave are you in?
  What time do you start?
  How many laps is each discipline?
  Is the course hilly or flat?
  Is the run on or off road?
  Are there one or two transition areas?
• Calculate journey time
• Check weather forecast and chose appropriate clothing
• Check bike
  Make sure gears are changing properly
  Check tyres are undamaged and clear of debris
  Pump tyres up to appropriate pressure
  Clean and oil bike
• Stay hydrated and rested throughout the day
• Pack all clothing and equipment (don’t leave to race day)

Race morning

• Eat your normal breakfast two to three hours before the start
• Drink 500ml of isotonic drink up to the start
• Eat a small snack (eg, banana) 45 to 60 min before the start
• Arrive at least one hour before the start
• Register if necessary
• Find bike racking position in transition
• Mount bike on racking after selecting an appropriate gear
• Find route from the swim exit to your bike racking position
• Find way in/out of transition for the bike and run
• Identify mount/dismount lines at transition
• Attend the race briefing
• Eat an energy gel (or similar) 30 minutes before the start
• Warm up if possible 15 to 20 minutes before the start

Equipment list

Before the start

• Plastic container with lid to carry gear into transition
• Vaseline
• Suncream
• Safety pins
• Two pairs of goggles
• Track pump
• Medication eg, inhaler
• Two spare inner tubes
• Warm clothing to wear before and after the race

Swim start

• Tri kit (what you will wear during the swim)
• Goggles
• Swim hat
• Wetsuit (if swim is outdoors)

T1

• Towel on floor
• Race belt (with race number pinned on)
• Bike
• Bike shoes
• Warm/waterproof top if necessary
• Gloves if neccessary
• Helmet
• Glasses

Bike

• 750ml of isotonic drink in bottle holder
• Spare inner tube, tyre levers (x2) and pump

T2

• Running shoes (including elastic laces)
• Socks (if preferred)
• Cap if weather is sunny
• Orthotics if prescribed

Finish

• Warm dry clothes
• High protein/carbohydrate food for recovery
• Isotonic drink for rehydration