Raynard Tissink Triathlon Coach
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The week before an Ironman

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What NOT to do the week before.

DON'T MAKE ANY LAST MINUTE CHANGES TO YOUR EQUIPMENT

Do not start fiddling with your bike set up the in the last few days before your big IM race. Altering your position, adjusting your seat height, moving your seat position further forward or backwards, changing cleats etc can all lead to injuries on or before race day.

Make sure you have done your big mileage sessions with the set up, you are going to race in, so that you are comfortable with that position.

Also, don't go out and buy new running shoes or race kit that you have not used before, you'll end up chafing or with blisters.

DON'T TRY OUT NEW RESTAURANTS OR MEALS

The last thing you need before the race is to come down with food poisoning, so it's advisable not to visit the local sushi restaurant the week or day before your race.

AVOID THE SUN

Don't think that because you are going to be racing in the heat of the day, that all sessions in the week leading up to the race must be done at the hottest time of the day. All you will do is dehydrate yourself and end up with sun burn.

STICK TO YOUR TAPER

Don't get caught up in the vibe and ride longer or run further.

Last minute miles will only leave you tired on race day.

Stick to your taper, and go into the race well rested!

If you haven't put the work in by now - it is too late, you're going to be in for a very long, hard day!

TRY AVOID STANDING AROUND IN LONG QUEUES.

You want to be on your feet as little as possible in the last few days before the race. Make sure you know when your check – in times are and where and when your briefings are.

Also, don't go shopping and exploring with the family.

YES, if you're in a new place or country, you do want to make the trip worthwhile and see what the place has to offer. But, if possible save all physical activities for after the race.

What you MUST do!

PLAN WHAT AND WHEN YOU ARE GOING TO EAT IN THE RACE.

You can even set the timer on your watch to beep as a reminder when to take your GU's or when to eat or drink. Don't wait until you feel hungry, thirsty, or are already bonking to try ‘save' yourself.

GO OVER THE RACE IN YOUR MIND, SO THAT YOU KNOW WHEN TO DO WHAT.

Imagine yourself running up through the transition area, taking your wetsuit, goggles, cap off – dressing for the bike, putting on sunblock, helmet, shoes etc.

Just go through the race mentally, so that you know what you need to do and when you need to do it.

Do this a couple of times and then relax and forget about the race. Thinking about it too much can also make you more nervous and unsettled.

GO TO THE CARBO AND AWARDS DINNER

This all adds to the excitement and motivation of the event and also shows your support to the organizers.

PLAN SOME MUCH NEEDED REST AND FAMILY TIME AFTER THE RACE.

Acknowledge the support and commitment your family, friends and work colleagues have given you in your build up to the race.

Plan to spend some alone time with your family, without your bike, running shoes or even talking about triathlon or IM.

ENJOY THE DAY.

You are doing an event that many people dream about. You are joining the ‘elite few'. Enjoy the day, enjoy the moment. You don't know if it will happen again. You will go through bad patches, you will feel stuffed. Expect it and go with it. Make it your goal to have as much fun out there as possible, chat to the other athletes, acknowledge the fans and volunteers. It will make it all worthwhile.

GOOD LUCK

Raynard and Natalie

Annah Watkinson - Race Report IM Brazil 2017

After a great first year racing in the professional category in 2016, I was amped for the 2017 season. Feeling stronger and fitter and more in the "right head space" - I had done some great training over December spending many many many (and many more) hours on the bike - I loved it. My swim was starting to click, I was starting to understand the phrase "feel the water", and my running was strong

READ ONAnnah Watkinson - Race Report IM Brazil 2017
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