Pre Race Planning


Triathlon Event Preparation

14 Days Before the Triathlon

  • Confirm and arrange your travel plans, including flights, bike carriage, accommodations, and car rentals if needed.
  • Schedule a bike service to ensure it is in optimal working condition for the race.
  • Create a list of potential issues or concerns that may affect your performance. Write down corresponding solutions or seek advice from experienced athletes, friends, or your coach.
  • Double-check all necessary registrations and entries for the triathlon.
  • Start mentally preparing for race day using plenty of visualisation techniques.

7 Days Before the Triathlon

  • Gradually reduce your caffeine intake to help you relax and potentially enhance the effects of caffeine supplements on race day.
  • Develop a detailed race day plan, including a timeline, nutrition strategy, and pacing goals.
  • Dedicate time to reflect on your training achievements, race goals and motivations. Use this period to relax, unwind, and mentally prepare yourself for the upcoming event.
  • Prioritise rest and recovery between training sessions. Stick to your tapering plan and avoid excessive or intense workouts that could tire you out before the race.
  • Don’t worry about dropping a training session if you feel like you need the extra rest and recovery.

3 Days Before the Triathlon

  • Pack all necessary gear, including your wetsuit, swim cap, goggles, bike, helmet, running shoes, and appropriate clothing.
  • Review the race course and familiarise yourself with its layout, including transition areas, swim start/exit points, bike loops, and run segments.
  • Double-check all race documentation, such as race rules, your race bib, timing chip, and identification requirements.
  • Practice a short swim, bike, and run session to stay active and maintain muscle memory without overexerting yourself.
  • Focus on hydration and proper nutrition, ensuring you consume nutrient dense meals to fuel your body for the upcoming race.

Day Before the Triathlon

  • Pack your race-day bag with all necessary items, including nutrition, hydration, race attire, and personal essentials.
  • Go for a short and easy workout to activate your muscles without causing fatigue. For example, a light jog or swim can help you stay loose and prepared.
  • Attend the race briefing or read through any updated information provided by the event organisers.
  • Some events require you to register and set up your transition the day before some longer events. Make sure you do not over inflate your tyres if the weather is warm, and bring a pump on race day to get to the perfect psi.
  • Check the weather forecast for the race day and make any necessary adjustments to your gear or clothing choices.
  • Aim to have a nutritious, balanced dinner early in the evening to allow for proper digestion and restful sleep.
  • Set aside time to relax and engage in activities that promote mental calmness, such as reading, listening to music, or meditating.
  • Double-check your race gear and ensure everything is in order, such as fully charged devices, working cleats on your bike shoes, .

How To Test?

To test your zones I look at 20 minute tough efforts in each discipline to calculate your threshold power, pace and heart rate. It takes some practice and the more you do it the easier it becomes to gauge effort.

I recommend retesting regularly, typically every 4-8 weeks depending on the athlete and their goals. This is a great way to monitor improvements and update your zones so your training progresses along with your updated fitness.

I have a training week available to purchase on Training Peaks for $4.95 using the link below, this will link to your sports watch and Zwift so you can test yourself easily at home.