Like most athletes around the world, you have probably had a long hiatus since your last race. There are some Evolve teammates that have not toed the line in 15+ months. We are so excited that this is now changing as races are slowly returning and we see major brands like Challenge and Ironman and local triathlons taking place on a weekly basis. It almost feels like things are getting back to normal. But are they? As you ramp up towards your first race for the year, there are a few critical things to consider that will help assure you have race day success after this long break.
1. Logistics
Prior to the pandemic, it was possible to have a Sherpa to assist you with the logistics of hauling your stuff leading up T1 and recovering your equipment post-race. That is no longer possible at most races due to the social distancing and safe return to racing policies that Race Directors are following to keep us all safe. Pay attention to your pre-race information and make sure you understand all of the new protocols that have been put in place. You may have to register for a specific time slot to register or check in for the race, and you may have to be in transition at a specific time. There are things to think about post-race now, for example in Ironman branded races you were once able to dedicate an individual to grab your T1 gear after the race. Now, you will be responsible for making your way over on tired legs and body to get all of your equipment. While the logistics are new and maybe unfamiliar, with a little thought and preparation you can arrive on race day without any added stress.
2. Pre-race Prep
Your body is not the only thing that hasn’t seen a race in a while - here are some questions you should be asking yourself in the months leading up to your race. When is the last time your bike was serviced? Most bike shops are the busiest they have ever been and are scheduled out many weeks in advance for any kind of service on your bike. You should not be waiting until the week or two prior to the race to be getting this done or you might run out of time. What about your wetsuit, does it need to be soaked overnight to regain its pliability? When was the last time you did an actual transition? When was the last time you practiced transitions? Now is the time to lay out your gear in the backyard or in a parking lot and practice mounting and dismounting your bike and running to your rack spot as well as getting your gear on with as much ease as possible.
3. Race Day
Keep in mind that there will likely be far fewer spectators on and around the course during your race. Some of these races will seem very lonely with long stretches by yourself. If you, like most athletes, get an adrenaline boost from seeing friends and family and cheering spectators on the course, you need to be mentally prepared for the reality that there may not be anyone there to cheer you on. Depending on the race there is a chance that the aid stations will also be altered, make sure that you understand how the race is handling nutrition and how you will handle it on race day. Be prepared and practice your nutrition by carrying everything you need during training in case your race does not have what you need or not as often as you need it.
4. Mental Prep
Everyone is going to be rusty. If you watched Challenge Miami earlier this year, many of the professionals were struggling to knock the rust off, most notably in transition. There were bottles and nutrition being dropped, athletes not able to get out of swim skins and into their kit, and even one pro going over the handlebars coming in off the bike. Keep in mind that you will not be the only one with struggles. Mentally rehearse what your best transition looks like from a smooth swim exit to a perfect run out of T2.
Pick metrics for success that will motivate you and then visualize that success. Start out with simple goals like, “show up”, “finish”, “don’t flip over your handlebars in transition”. These will give you attainable accomplishments that will keep you grounded when pursuing more aggressive goals like, “PR” or “qualify”. Now, visualize what that success looks like, and how to attain it. Visualize hitting your HR or power targets and having the best race you can possibly have. Visualize hitting the chute at the end of the race with your arms overhead. Feel the weight of the medal as it is placed around your neck.
Whatever race day brings, remember that we have been wishing for this for a long time and that we should CELEBRATE because we get to do this (even if we have a little more rust than we would like).