or visualization they can draw on) can also help to keep them calm when they start to feel scared. Once athletes learn the skills, the OWS become fun and the athletes enjoy dealing with conditions. Most athletes in my groups end up being fearless on race day and complete their races well. that first group went on to do a half ironman in the same year and some of the most panicked athletes went on to complete IM competitions the following year.


• BricKs. athletes tend to stress about transitioning from one sport to another. Doing bricks not only prepares the body to handle the transitioning better on race day but also allows athletes to reduce fear by knowing how they will feel. Try to create many different brick scenarios including bike to run, swim to bike, and swim to run. The mixture of bricks allows the athlete to experience the feel of going from one event to the next without a break, but in smaller segments than the race. Swim to run can be very helpful for races with long transitions from swim to bike (T1). If you train it all, then they are ready for anything and know what to expect!


• teacH transition sKiLLs and PRACTICE OFTEN. Over the years, I have taught several transition clinics where athletes learn not only how to transition, but do it quickly. It is amazing how much confidence athletes obtain when they learn the tricks to transition well. Offer practice sessions to your athletes where they just practice the transitioning only (repeat T1 then T2 or just segments of it).


The goal will be to make it second nature so they don’t have to think or worry about it. Even if you only do it a few times, you are at least removing the unknown for your athlete. Build some homemade racks using lumber to make a sawhorse. I have been using them for bricks, transition practices and mock tris for years now and it works well.


• Put together a MocK triathlon before the race under similar conditions. Athletes can practice all the key elements of a triathlon without the stress of a real race. Athletes always comment on how invaluable the mock tri is in removing the fear of race day and have much better race experiences. You can make it the same distance as their race, but it is not necessary. The intent should be on obtaining a good feel for racing and doing all three in order. If they are concerned that they did not do the entire distance, remind them that the RACE is the TEST or the challenge. They will be tapered and ready for the distance come race day.


4. EMPHASIZE THE MENTAL ASPECT.


Staying positive and believing in oneself will help athletes in believing they can do it. One strategy is to have them come up with one word or phrase (mantra). It should be something they can repeat to themselves when they feel doubt in order to bring them back to a positive state or focus. When i raced in Kona, i used the phrase, “the wind is my friend” to help me stay positive when the wind was howling. Have the athlete pick something that is meaningful


to them. Another strategy is to have your athletes visualize having a successful day. Visualization can be very powerful.


5. KEEP THE TRAINING FUN. Try to offer variety in their training and make it fun. Mix it up; allow them to try different terrain or methods of training to see what works best for them. No two athletes are alike or respond the same. If they are doing something they like, they are more likely to do it and feel prepared on race day … less anxiety, less fear.


6. RACING. Avoid putting unnecessary expectations on your athletes. I always emphasize to my athletes that their first race (whether it be their first tri or moving to a tougher distance) should be about finishing strong, not pursuing time goals. Placing a time goal on their events adds on one more thing to fear - failure of finishing in the time you picked. Events with no pressure were always my best races and the same has been true for most of my athletes. If you train them well, tell them to go out and have a GREAT day, fear will go down and often they will race better.


As the race gets closer, fear and panic naturally gets higher. It does for all of us. Knowing what to expect and having experienced so much of it before race day EMPOWERS your athletes. Try the various techniques described above, and your athletes will be more than ready, feel confident … and often chanting … BrinG it on at their first race! i know mine do!


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