FINAL PREPARATIONS AND EFFICIENT TRANSITIONS

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FINAL PREPARATIONS AND EFFICIENT TRANSITIONS

• Michael Turnbull
• 13th May 2006

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INTRODUCTION

• Final Training
• Hydration and nutrition
• Equipment
• The night before
• RACE DAY!
• Transition set up
• Swim
• Transition
• Run
• Post race

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TAPER WEEK

• All your preparation should now be completed
• NOT a week off
• 60 to 90 reduction in training volume
• 20 reduction in frequency
• Maintain speedwork
• Correct taper can lead to 0.5 6.0 performance
  gain

The wear pattern on your running shoes
suggests that you watch too much TV
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EXAMPLE TAPER WEEK
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HYDRATION

• A 5 loss in body weight through dehydration can
  lead to a 30 loss in exercise capacity
• Dehydration can be avoided through correct
  hydration techniques
• Adequate hydration prior to the event (400
  800ml of fluid 2 3 hours before)
• During the event, should consume between 150
  300ml of fluid every 15 to 20 mins
• Following the event, replace what you have lost.
• Drink cold drinks, they are absorbed by the body
  faster
• Fluid replacement during exercise reduces heart
  rate, body temperature and perceived exertion
  levels
• Electrolytes lost through sweating need to be
  replaced

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NUTRITION

• Food eaten before exercise should provide
  carbohydrate. It should also be low in fat and
  moderate in fibre to aid digestion and reduce the
  risk of gastrointestinal discomfort or upsets.
• 3-4 hours before exercise
• crumpets with jam or honey flavoured milk
• baked potato cottage cheese filling glass
  of milk
• baked beans on toast
• breakfast cereal with milk
• bread roll with cheese/meat filling banana
• fruit salad with fruit-flavoured yoghurt
• pasta or rice with a sauce based on low-fat
  ingredients (e.g. tomato, vegetables, lean meat)
• 1-2 hours before exercise
• liquid meal supplement
• milk shake or fruit smoothie
• sports bars (check labels for carbohydrate and
  protein content)
• breakfast cereal with milk
• cereal bars
• fruit-flavoured yoghurt
• fruit

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EQUIPMENT
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KIT
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NIGHT BEFORE

• Collect Race Kit and check content
• Read instructions, rules and regulations
• Attach Race Numbers (on shirt/belt, helmet, bike)
  
• Pack your race bag with checklist
• Prepare drink bottles (fridge)
• Check your bike (tyres, brakes, gears, etc.)
• Eat and hydrate well
• Relax and sleep!

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RACE DAY

• Wake up early, have breakfast and start hydrating
• Arrive early at race venue
• Mark your body, set up transition and apply sun
  block and Vaseline
• Check your bike, go for light run, swim and do
  your stretching.
• Start your warm up at least 30min before race
  start

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TRANSITION SET UP

• You will be allocated a numbered rack, use this
  rack only
• Familiarise yourself with the location of your
  transition rack
• Keep things tidy and easily accessible
• Cycling Shoes (Left on pedals?)
• Trainers (Socks or talcum powder?)
• Number Belt (Make sure number is secure)
• Cap/Glasses
• Drink
• RIDE AND RUN IN WHAT YOU SWAM IN!
• Towel
• Make sure that your bike is in an easy gear for
  when you start
• Dont leave anything folded up

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SWIM

• Do your swim warm up before you go to the start
  check current orientate buoys.
• Be at the start 15min before race start.
• Find the right spot at the starting line.
• Anxious about the swim start? avoid the crowd
  and start easy.
• Are you a fast swimmer? make a race strategy to
  beat/avoid the crowd.
• Drafting, orientation and turning buoys
• How to enter and exit the swim?

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T1

• Steady run to bike . Where is my bike???? Fast
  transition?
• Be calm (More haste Less speed)
• Drop goggles and hat
• (Top on optional)
• Sunglasses
• Helmet (Remember to fasten!)
• Number belt (Make sure it is secure)
• Shoes
• Leave onto the bike course

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T2

• Get ready for transition on the bike (hydrating,
  cooling, stretching)
• Where is my rack??? Fast transition?
• Keep calm
• Rack bike
• Helmet off
• Cycling shoes off
• Running shoes on
• Keep helmet on till you rack your bike. Dont
  forget to take it off!
• Run with or without socks?
• Start run steady, get breathing and heart rate
  under control.
• Hot course COOL YOUR BODY DRINK!!!

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POST RACE

• Remember return your ankle race chip to the
  officials stationed after the Finish Line
• Begin rehydration refuelling as early as
  possible
• Remember to warm down and stretch out
• Get showered and changed
• Pick up your finishers pack
• Collect your prize?!?!?!
• Remember to keep rehydrating

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SUMMARY

• Remember to keep training in the last week
• Hydrate and eat well
• Rest and recuperation is key
• Get things ready the night before
• Arrive in plenty of time
• Keep things to a minimum in transition
• Stay cool and calm
• DONT try anything new on race day
• Enjoy the race!