2 Weeks Out
Training Volume: Avoid increasing volume in training at this stage. Training distances should gradually decrease, especially on the run.
Diet: Dietary goals should focus on recovery and rebuilding. Do not avoid protein, vitamins and iron. If you eat red meat this would be a good time source of both protein and iron. Do not overload on carbs or nutritional trace elements.
Equipment: All your gear should be in 100% racing order a week before the race, especially your bike. Bike shops get busy near race day, be sure to schedule a tune up if your bike needs attention. Check goggles for wear and replace if in question.
Acclimation to cold water: essential to swim 3x for at least 18min the 10 days before a cold water swim event. This gives your body time to acclimate to the cold water.
Race nutrition: know your caloric demand and meet it in training, using the exact food you intend to use when racing. If you plan on using caffeine during the race then now is a good time to begin reducing your daily caffeine intact.
Race Prep: Re-read your athlete guide. Know your wave start time, course route, elevation gain, etc.
10 Days Out:
Critical phase of taper. Good to do a fast training session 10 days out- consider that the last session designed to raise your fitness. Begin reducing average training volume, with a focus on frequency. Normal runs may be replaced with swims.
Begin acclimating to cold water. See above.
Tend to your nails, hair and other bodily things.
Begin mental training, with a focus on visualization of the event, being strong, and positive thoughts. Mentally rehearse how you'll handle any setbacks or possible challenges race day may bring.
Finalize all travel arrangements.
Consider your spouse or partner. Understand that you may become unintentionally 'wound up and focused' about the event. They are probably not. Communication with them is key.
1 Week Out:
Nothing long this week, but plan a high heart rate session for very short periods in all 3 events. e.g. fast 50's/25' in the pool, high watts for 20secs on the bike, quick 800m on the track. The goal is to expose the complete range of heart rate but not to get fatigued.
Hardly any running this week, but bike frequently (short) and swim frequently.
Take at least one full day off.
Do not load up on sodium, electrolytes, vitamins, etc. eat your regular diet until Thursday.
2 Days Out:
Eat more carbs in your diet, especially the low glycemic carbs. Begin increasing your fluid intake.
Try to get your best night's sleep on Thursday. Restlessness on Friday before the event is expected.
Go to Lucky Peak Reservoir and get a clear layout of T1.
1 Day Out:
Register early. Confirm your race morning travel arrangements and make sure you have time to get to T1- it takes longer than expected. If you walk your bike up to T1, consider carrying your bike up the gravel hill (may be goat heads).
DO NOT change anything, avoid the 'words of wisdom' that athletes seem to like to share the days before a race. Remember that race day is just a fast training day.
Expect to be nervous and insecure about your fitness, this is usual, so keep practicing your virtual strong race!
Go over all your equipment: Spare goggles, cap, wetsuit race number, shoes, timing chip, etc.
Eat your last carb-heavy meal before 7pm. Drink more fluids, consider adding some electrolytes in small doses.
Follow your normal morning routine (no changes). Eat your normal breakfast at the normal time. If you drink coffee, then do it race morning as well.
Leave for the race in good time.
Pump up tires, load your water bottles, Vaseline beneath your seat.
Warm up run should be short, but firm.
Listen for important race announcements at the race start and follow instructions.
You should have practiced your bike nutrition several times in training. Most common mistake is athlete takes in enormous amounts of food on the bike, but did not practice it in training. Then they're left wondering why they have GI issues...
Suggested Fuel on the Bike:
100-125lbs body weight: 150-175 kcals per hour.
125-150lbs: 175-200 kcals per hour
150-175lbs: 200-225 kcals per hour
175-200lbs: 225-250 kcals per hour
Fluids should: contain water, carbohydrates, electrolytes. Protein is not necessary.
Caffeine: Take at 36 miles into the bike. Then regularly in small does during the run.
Hydrate more than you think you should.
Wear your TriTown kit!