NEWS
Y
OUTH
TRAINING
RAce ROUTINes
By Alan Ley
One major factor that drastically 5. 4. Arrive at the race site early and stay
affects the performance of athletes
Adults
focused.
who travel to events is breaking out
usually
5. Don’t adjust your bike or put air in the
of their normal routines. Here are
use this as a
tires. This should have been done last night.
some suggested routines to ensure
rest day with very
6. Check in, get body marked and pick up
that you have the best possible race
little working out.
your chip.
experience.
6. Eat the foods that you
7. Place numbers on your bike and helmet.
normally eat. Do not eat more than normal
8. Set up your transition area with your
One week priOr tO the event
because you are training less.
shoes, towel, helmet and race number.
Do this a week before the race – NOT the day
7. Revisit the race course, especially the
a. Less stuff is better in the transition
before!
finish line and the last section of the bike and
area.
1. Any time you can spend on the actual race
run courses.
b. Use a small, bright colored towel to
course is good. Can you swim at the same
8. Repeat visualization, self talk and key
mark your spot.
time the race starts to check the sun, waves
words.
c. Put your bike in the right gear for
and water conditions? the start.
2. Get your bike checked. Replace worn
day befOre the race
d. Keep your right pedal level and
tires and old tubes. Nothing is worse than
1. Don’t overeat.
forward.
training for a year and having a flat tire or
2. Complete a short equipment check – bike,
e. Perform a final bike check of the brakes
mechanical failure during the race. If it looks
shoes, goggles, helmet and warm-up clothes.
and tires.
bad – replace it.
3. Pack a bag with your race essentials –
f. Align your bike with the front wheel out.
3. Swim with a swim cap.
race/tri suit, water bottle, gel or bar, race
g. Make sure your helmet, race number
a. If your goggle strap is worn or old,
shoes, goggles, race numbers and towel.
and shoes are positioned.
get new goggles. With the race
Pack another bag with extra safety pins, tape,
9. Place your timing chip on your left ankle,
morning excitement, many athletes
magic marker, water bottle, warm-up clothes,
but don’t cross any live timing mats.
break their goggle straps right
snack, drink and clothes for after the race.
10. Walk/jog from the swim exit to your bike.
before the race start.
4. Pump your bike tires in the evening and
Look at the markings and remember your way.
b. Take two pairs of goggles to
then don’t touch them until after the race.
11. Familiarize yourself with the swim
the race.
5. Youth 7-14 should play easy and have
to bike, the bike in and the run out. Pay
4. Prepare your race clothing.
fun today but no workouts. I don’t have any
attention to these details. You can save
a. Do your zippers work? Is your suit
scientific research on this but it seems like
minutes in the transition area.
torn or stretched? Loose suits equal
adults need to rest two days before the race
12. Stay focused. Stick to your race plan.
slow swim times!
and youth the day before.
13. Don’t let anyone take your energy away!
b. Are your shoestrings or elastic
6. Note: It is always better to be over rested
14. Warm up for the swim. Swim about 5
laces okay?
than over trained!
minutes and complete three hard 20-second
c. Is a visor or hat necessary?
7. Put all your equipment in the car tonight,
efforts so that you are breathing hard before
d. Take comfortable clothes for after
to be ready to go in the morning.
the start. If the water is too cold or you can’t
the race and a drink and snack.
8. Repeat visualization, self talk and key
get in and swim, use stretch cords or get your
5. Visualize the race and how good you will
words.
body moving for about
feel. Go over the race events in as much
9. Go to bed at a reasonable time
5 minutes, especially
detail as possible – race morning, equipment,
and think about this before
your arms.
motivational self talk and race day key words.
you fall asleep: you, the
15. Now all that’s
a. Example of motivational self talk:
triathlete, are a very special
left to do
‘your speed is only limited by your
person. Tomorrow is filled
is to DO
mind!’
with possibilities and you will
YOUR BEST
b. Examples of race day key words:
make your preparation and
EFFORT
smooth, light, relax, breathe, dance,
training pay off. There are
TODAY!
push, I love this stuff, drive on, dig
no limits on race day – only
deeper, faster, form, I will do this.
possibilities!
twO days befOre the race
race day
1. Sleep well – this is the MOST important
1. Eat breakfast like you normally
night to sleep.
do. Nothing new. Be sure to eat at
2. Limit your walking. Stay off your feet!
least 90 minutes before
3. No physical games or play.
your race
Alan Ley formerly served as the USAT
4. Youth 7-14 should exercise some, especially
starts.
coaching education manager and is now
if they are experienced racers and have been
2. Try to go to
the ITU sport development manager. His
training well. Swim 10-20 minutes, bike 15-30
the bathroom early.
passion is developing the sport of triathlon
minutes and run 8-20 minutes all with short,
3. Dress warm. Race mornings
and working with young triathletes around
quick accelerations and lots of recovery.
always seem cooler than normal.
the world.
92 USA TriAThloN WINTER 10
USATYouthWinter.indd 92 12/9/09 3:52:22 PM
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124 |
Page 125 |
Page 126 |
Page 127 |
Page 128 |
Page 129 |
Page 130 |
Page 131 |
Page 132 |
Page 133 |
Page 134 |
Page 135 |
Page 136 |
Page 137 |
Page 138 |
Page 139 |
Page 140