First Race-Day Preparation By Karen Buxton 6.


the big day is finally here. you have helped an athlete plan, prepared for and probably fretted a bit or more over it – the first triathlon. Knowing what to expect and what to bring, as well as being aware of often over-looked details, can alleviate common race-day jitters for first timers and make their special day that much more enjoyable. So, let’s take a look at what you can do leading into the race, and on race-day, to make their first competition run smoothly.


Being prepared for that big day begins several days before the race. First, athletes should get their bike checked out by a mechanic. Is it shifting and breaking correctly, are the tires in good shape, are all of the bolts tightened? Once it’s tuned up, they should ride it several times before the race to make sure that it all is okay. Knowing that the bike is mechanically reliable provides an important measure of confidence on race day.


Next, have your athletes plan what they will wear on race day and give it a trial run. Swim in the suit to be sure that it is smooth in the water (if not using a wetsuit) or with their wetsuit to check for “rub” spots. if they have some irritations, buy Bodyglide (found at multisport and running specialty stores) and lubricate those spots. Now ride and run with race-day attire, just to be sure that it will be comfortable for the race.


The day before the race, athletes should pack their transition bag. Below is a list of items that they’ll need on race day. Print out this list, laminate it and give it to your athletes to keep it with their bags.


Transition Check List: • race suit • swim cap • Goggles • Wetsuit • towel (brightly colored) • Bike • Bike shoes • Helmet • sun glasses/eye glasses • number belt • Water bottles • Hydration drink, water, gels, bars, etc. • running shoes • Hat/visor • transition bag (to hold all of the stuff ) • Photo iD and Usat card


Additional items athletes may need/want: Socks, timing chip strap, bike pump, tool kit (spare tube, tire, CO2 cartridges and adapter, multi-tool), anti-fog, duct tape, zip ties, body


lube, petroleum jelly, extra clothes for cold weather (Neoprene swim cap, arm warmers, gloves, etc.), safety pins, thin rubber bands, extra set of goggles, extra swim cap, sun screen, vegetable spray (PAM), plastic shopping bags, Sharpe marker, orthotics and fuel belt.


On race morning, get to the race sight at least 1.5-2 hours before race start. after parking the car (sometimes a good distance from the transition area), athletes will pick up their packet (best done the day before possible), put on race numbers (again, best done the day before if picking up packets early), get body-marked, pick up the timing chip, rack the bike, attend the race-day briefing (key for first timers) and warm-up.


Once the car is parked, head to registration. If an athlete chooses ride his or her bike to the transition area, a helmet must be on with the chin strap buckled. Not doing so could result in being disqualified before the race even starts. Be sure to have athletes bring a photo ID (no ID, no race) and USAT card (you can also purchase a one-day license) to packet pick-up. Generally, you will find race goodies (t-shirt, water bottle, gel pack, fliers), swim cap (colored according to wave start) and a grouping of numbers (one for the run, one for the bike and one or more for the helmet) in the packet.


There is often a list of commonly violated USAT rules. Read over these in advance so athletes do not make a mistake that could cost them time or worse, get them disqualified.


To familiarize yourself with these rules ahead of time, refer to:


http://assets.usoc.org/assets/documents/ attached_file/filename/24727/2010_Most_ Commonly_Violated_Rules.pdf


While at registration, note the wave start times so you know what time to be at the swim start. With packet, bike and race-gear in hand, head to the transition area to rack bikes. Most races will have a designated spot (corresponding with race numbers) to place bikes. The range of numbers will be on end of the rack, with individual numbers on the bar itself.


Place the bike on the rack so that the majority of it is on the side that the number faces— bikes can be racked by the seat (the front wheel is away from the rack) or by the handle bars (the rear wheel is away from the rack).


USAT Level III, USA Cycling Level II


Then the people on either side can rack their bike coming off the opposite side, allowing for a more organized, roomy transition area. Unfortunately, some races will only have the rack area numbered, allowing athletes to rack anywhere along that area; or, even worse, sometimes none of the racks are numbered, which means bikes can be racked anywhere. if you know this ahead of time (read the race- day instructions on the web), plan to be at the race-site even earlier to get a good spot (most often on the end of the rack and by the entrance or exit to the transition).


one final important check of the bike is needed before leaving transition – make sure that it is an appropriate gear to start the ride. I have seen racers topple over because they had their bike set in too difficult a gear (in the big chain ring). Note: the steeper the incline coming out of transition, the easier the gear the bike should be in.


Once your bike is set, athletes should attach their numbers (if not already done the day before). Attach the run number (generally the one with the holes in it) to the race belt or with safety pins to whatever the athlete will wear on the run. the larger, two-sided number will either have self-adhesive tape on the back side or will come with holes and twist ties. This number can be attached around the seat post or on the top tube— this is where the duct tape can come in handy to help attach it more securely and to keep it from flapping during the ride. Just be sure that the number is visible from both sides of the bike. The smaller number is for the helmet. If there is just one, it goes on the front so the race-day photographer can identify you. If there is more than one, they go on each side of the helmet.


Take a brightly colored towel (easy to spot coming into transition) and place to the non- chain ring side of the bike (this is the side that an athlete would hold when running out of transition). From the front of the towel, have athletes work back with the items they will put on first when coming into transition – cycling shoes (be sure that the straps are open), helmet and glasses. Next comes run gear – shoes, socks, hat/visor (if they want to wear one) and number belt. This equipment should be all that’s needed for a sprint – other items may come into play with longer races. remember that “less is more” in the transition area; too much stuff will just slow you down and crowd your rack-mates.


(continued on next page) PERFORMANCECOACHING | page 12


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