Creating your own Race Plan
If you're a triathlete, you know that our sport involves a lot of variables; some controllable, others not. A big reason that athletes are drawn to this sport is the challenge of putting together all three disciplines in one race and managing variables that you typically only face in a race situation. To have the best chance of success in a race, we need to have a script that we can follow (as closely as possible) for how we will handle each aspect of a race, from pre-race meals, to race morning setup, to swim/bike/run execution.
In my experience, creating and using a race plan puts you in the best possible position for success. Below I lay out the components of a race plan and how to implement them:
Logistics: Success in triathlon requires a near-expert level of logistical and strategic organization. If you're a list-maker, you have found the right sport! At least 3 weeks before your race, start looking at the event website to find the following: (a) schedule of events, (b) travel/parking information, (c) race start procedures, and (d) mechanic/expo resources on site. The schedule of events will allow you to plan out the days leading in to the race. You will need to know the times and locations of the following: (a) packet pick-up/registration, (b) pre-race meeting, (c) practice swim(s), (d) bike/gear bag check-in, and (e) T1 shuttles, if applicable. Once you have the times and locations of these key events, you can plan out your days leading into the race, knowing exactly where to be and when, and how much time you will need to devote to each activity. Expect to stand in some line-ups for things like bike check and packet pick-up so give yourself some time cushion between each activity. **Bonus tip**: plan to pack snacks and drinks for each of these pre-race activities; there is nothing worse than a triathlete stranded with no food or water;).
Equipment: By now, you know that triathlon requires a great deal of care and maintenance of equipment. #1: Your Bike - schedule a full service at your LBS (local bike shop) 2 weeks out from your race. If you have race wheels, replace brake pads (if necessary) and put your race wheels on your bike at least 3 days prior to your race so you can ensure they are in good working order. Pack 2 spare tubes with valve extenders already mounted if you're using deep dish wheels, pack a CO2 adapter, and pack CO2 cartridges (--do not pack CO2 cartridges if you are flying to your race; get them at the race expo instead--). With your spare tubes, pack a set of latex gloves if you prefer not to get your hands full of bike grease and a small shop towel for bike maintenance. #2: Race Gear - Wear your wetsuit in the water at least once, preferably 2-5 times before the race. Be sure to make a list of all the clothing and accessories you will need for the race, including heart rate monitor, electronics, chargers, spare batteries for shifters. Make sure you have elastic laces/speed laces in your running shoes and use them at least one time before the race. #3: Nutrition - At least 2 weeks prior to the race, be sure to purchase enough gels/chews/bars/drink powder/salt tabs to get you through the race and pre-race training days. It's wise to pack extra sports nutrition and have more than you need. **Bonus tip**: partition out your swim/bike/run food and fluid needs into labeled ziplok bags so you easily visualize what you have and how you will use it.
Strategy: To be successful in something that you value, it helps to have an overall strategy that guides each steps of your journey. Races are no different. #1 Overarching Theme - This is related to your race goal. For example, if your race goal is to run a top-3 run split, you will want to plan out your race so you have enough left in the tank to run hard late in the race. This will mean being conservative on the bike so you can run a fast split. Your overarching theme will inform your strategy for the swim, bike, run, and your nutrition. #2 Effort/Pacing - For each discipline, you will want to pick some process goals for your effort and pacing as well as some strategy to how you will execute. For your swim, you will want to plan where to start in the pack (front/middle/back and left or right depending on location of the first buoy and water current). You can plan out how you will swim each section of the course and what kind of effort to aim for. A great strategy is to aim to build your effort throughout your swim which means you can enter the water calmly and focus on building speed instead of sprinting off the gun. Similarly, for the bike and run, you can break the courses into sections (3-5 manageable chunks) and plan how you will race each section with pacing and effort using heart rate, RPE (rating of perceived exertion), and power (if applicable). Using RPE with heart rate or power is probably the best approach you can take, i.e.: using your RPE in conjunction with a more "objective" or quantitative measure gives you a 2-dimensional approach to racing. If your RPE feels high for a given power or heart rate, you can adjust temporarily to a more acceptable RPE and decide if that feeling was fleeting or if your body needs a lower/higher effort that day. For the most part, a progressive approach is usually best. That means getting stronger/faster later in the race. Being stronger in the closing miles of a race usually means you will lose less time than being strong at the start and fading later on.
Nutrition: Known as "the 4th discipline", nutrition is the glue that holds your race together. #1 Pre-Race -Your plan should include your nutrition for the days leading into the race and during the race itself. Plan out (roughly) what you will eat in the 1-2 days pre-race. If you are racing out of town, have a good idea of restaurants nearby that will offer the kinds of foods that you want and need. If necessary, bring foods with you that you know are harder to find when out of town. Test out your pre-race dinner and pre-race breakfast before a longer/harder workout so you know how you feel with those foods and can be sure they provide the necessary energy. Pack an extra gel to take right before the gun goes off. #2 Race Nutrition - Make up your bike bottles the night before the race and plan out how and when you will take in your nutrition. You will need a plan for the timing and amount of fluids and fuel based on how you have practiced in training. If necessary, write your nutrition plan in sharpie on the inside of your wrist as a reminder. Plan out how much carbohydrate, fluid, and sodium you need per hour and work out how to consume those amounts at fairly equal intervals during each hour. On the run, use the aid stations to break up the miles/time and base your intake on how far apart the aid stations are. #3 Back-Up Plan - It's always good to have a Plan B in mind in case your Plan A isn't working as hoped. For example, if you're feeling nauseous, bloated, unfocused, dizzy, etc., know what those symptoms mean and how to fix them with changes to your nutrition "on the fly". **Bonus tip**: practice your nutrition plan in training and pay attention to the details. If your run off the bike does not feel good, there's a good chance your nutrition has gone off track. The run off the bike is the key sign that your plan is on or off track.
Recovery: We don't often think of recovery as being part of a race plan but it is a very important component. Nailing your recovery means you're more likely to bounce back quickly from your race, reap the strength and fitness benefits from it, and decrease the chances of getting sick. #1 Food/Fluids - plan your recovery by packing the drink/foods you need to recover within 30 minutes of your finish. Most races offer some type of post-race food but it may not contain the nutrients you personally need to recover well. #2 Massage - if the race provides massage on site, definitely get one. This will assist in muscle recovery and reduce some of the post-race soreness. If there is no massage on site, plan a massage with your own provider in the week following the race. #3 Make Notes - the best way to improve as an athlete is to learn from experience. Journal after the race about how you felt, what you did, where things went well, and what you would like to improve upon for the future. Include as much detail as possible in your notes according to each segment of your race plan, e.g.: strategy, effort, nutrition, mindset/emotions, etc. **Bonus tip**: Plan out your recovery so that you are taking enough time off of hard training after your race. It is tempting to jump right back into your normal training routine after your race but your body needs some time to absorb the hard work you did and gently ease back to your regular schedule.
You now have the basic outline to help you create your race plan. Lay out your plan to fit with your goals and where you are currently in your training cycle. You will find that having a strategically laid out plan will give you the best chance of success!
