303Beginner Tri Project: Race Day 101

 

by Coach Alison Freeman

You’ve been training for weeks and weeks, and the big day is finally just around the corner! Here are some tips to help with race day … starting a few days ahead of time.

 

One Week Before the Race

– Stay on top of your hydration levels from now all the way until race day.

– Trust your training! You’ve worked hard to prepare for the race, and at this point you’re not going to add any fitness that will benefit you on race day. Resist the urge to squeeze in an extra / long workout and just rest up for race day.

– Check your bike over to ensure that key components – tires, brakes, and shifters in particular – are functioning properly. If you come upon some items in need of repair, or don’t feel comfortable doing the assessment yourself, your local bike shop is typically happy to help! They may need to keep your bike for a day or two, so make sure to head there earlier in the week rather than later.

– Review the USAT Race Day Checklist – download here – and confirm that you have everything you need for race day. If not, now’s the time to go get it!

 

Two Days Before the Race

– Don’t do anything too strenuous – no big hikes, re-landscaping your yard, cleaning out the basement, etc. Just rest!

– Get a good night’s sleep! This night is actually more important than the night before the race.

 

The Day Before the Race

– Stay off your feet and out of the sun as much as possible. Rest, rest, rest!

– If available, pick up your race packet today rather than waiting for race morning. Review everything in the packet and make sure you know what it’s all used for.

– Referencing the USAT Race Day Checklist, pack all your gear for race day – a duffel bag or milk crate works well for packing. If you have them, put your race numbers on your bike, helmet, and t-shirt / race belt. Lay out your clothing for race morning.

– Review the race course and other provided race information, particularly the race start time, swim waves, and when transition will close pre-race.

– Create a schedule for race morning (see below). Prep your breakfast ahead of time.

– Eat some good carbs throughout the day, but eat a moderate sized dinner.

– Pump up your tires.

– Go to sleep early, but don’t panic if you don’t sleep well. That’s normal! And why you got a good night’s sleep two nights before the race.

 

Race Morning

– Eat a nice breakfast, ideally 3 hours before race start: carbs and a little protein is perfect.

– Leave for the race in time to arrive at the race site approximately 90 minutes before race start. Even earlier if you need to search for parking and/or pick up your race packet.

– Park, grab all your gear and your bike, and head to transition. Get body marked – typically: race numbers sharpied on your arms and your USAT age (age as of 12/31) on your calf – as you enter transition (so cool!).

– Find your transition spot based on your race number, and set up transition – all the info on transition can be found here.

– Scope out the transition layout – find swim in, bike out, bike in, and run out (exactly what they sound like!), and locate your transition spot relative to these entry and exit points. For many races, you can mark your bike rack and/or transition spot with a helium balloon or sidewalk chalk.

– Visit the port o’ potty! For real, include this in your race morning timeline – you’ll need to hit the potty, and there’s usually a 10 minute line for them!

– Put on your wetsuit AFTER you’ve hit the port o’ potty. Allow about 15 minutes to get this done, it’s a workout in and of itself.

– If you’re able to get in the water, warm up for 5-15 minutes.

– Plan to be finished with your “race morning routine” 15 minutes before the race start. There is often a pre-race briefing that you’ll want to listen to.

 

Race Execution

THE SWIM

– Place yourself appropriately at the swim start based on your swim ability and comfort in open water. If you’re a strong swimmer, place yourself up front so you have a clear line to the first swim buoy. If you’re more moderately paced or uncomfortable in open water, I recommend an outside corner start location.

– The beginning of the swim usually involves a little contact! Try not to panic – tread water if you’re flustered, and look around for some open water where you can swim cleanly.

– You may start really fast due to excitement and quickly get out of breath. Again, don’t panic! Switch strokes for a bit if that’s helpful, focus on getting your breathing under control, and “just keep swimming.”

– The fastest way to finish the swim is to swim straight! Sight the next swim buoy every 8-10 strokes, and make sure you find the next buoy after completing each turn.

TRANSITION (T1)

– Stay focused and methodical: wetsuit, cap, and goggles off; helmet, sunglasses, shoes, and socks on. Grab your bike and go!

– Remember to place your discarded gear in your transition area. It’s a shared spaced, and fellow participants need room for their stuff too.

BIKE

– Woohoo! You finished the swim. Be proud!

– Remember to take in plenty of water, and potentially some fueling, on the bike. A reminder of hydration and fueling can be found here.

– Stay safe! Cars are present on many bike courses, and fellow participants appreciate a nice “on your left” when being passed.

– Aid stations can get a little congested – signal to your fellow participants if you’re slowing or stopping, and be mindful of others doing the same.

– Thank the volunteers! The race can’t happen without them.

– Save some energy for the run!

TRANSITION (T2)

– Once again, stay focused and methodical: rack your bike; helmet and bike shoes off; run shoes on. Grab your hat (and race belt if you’re using one) and go!

RUN

– Don’t start out too fast! This is one of the most common errors in race execution. Be very mindful of your pace for the first mile.

– Be sure to get some water or sports drink at each aid station.

– Don’t be shy about taking walk breaks if you need them. Aid stations are a great place for that.

– Thank some more volunteers!

– Encourage your fellow participants! You’ll get back twice the positive energy that you put out on the race course.

– And most of all, ENJOY THE FINISHER’S CHUTE! Smile, and celebrate what you’ve accomplished. You earned it!

Crack the Code to Open Water Swimming

Boulder

 

Want to feel more comfortable in open water? D3 Multisport.com Mental Skills Coach Will Murray will be presenting Crack the Code on Open Water Swimming at Colorado Multisport on May 16 from 6 PM – 7 PM (coincides with packet pick-up for Without Limits Productions Summer Open)

In just 50 minutes you’ll learn techniques for specific skills:
++Get Your Mind Right—planning for a great swim
++Breathe easy—key insights from physiology for comfort in the water
++The Warm up—how to have a great start and finish
++Wee (and not so wee) Besties—what is in that water anyway, and how to regard the marine life
++Feet and Elbows—overcoming getting touched by other swimmers

Don’t just endure the swim—learn to love it.

Presenter Will Murray is our Team’s mental skills coach, a USA Triathlon certified coach, and co-author of The Four Pillars of Triathlon: Vital Mental Skills for Endurance Athletes.

Event details here

Tri Coach Tuesday: Get Ready for your Run

D3Multisport Coach Mike demonstrates three of his favorites exercises for  activating your muscles prior to a run.  This is an important step toward having a smooth, strong run.

Triathlon Minute, Episode 109 – 3 Run Activations from D3 Multisport on Vimeo.

Zwift National Championships – Will you Participate?

D3 coach Jim Hallberg has this to say about the upcoming Zwift National Championships:

The middle of winter is an unusual time for a national championship… but this virtual event is a good way to check your FTP and overall fitness.

Even if this race might feel out of your league, any Zwift race can really test your fitness and push your limits.

Although you likely don’t want to be in great shape in February, it shakes up some competitive bike juices. If you are a triathlete, one of the best ways to get faster is to do a bike race with roadies. What better way than in a Virtual Championship!

About the Race:

The biggest one-day race of 2018 is almost here!

Zwifters from across the globe will battle for a year’s worth of bragging rights and the right to wear the National Championship jersey for 12 months.

Zwifters in 15 countries will battle it out. There will be a men’s race and women’s race in each. Each race will have just one winner.

More Info

Women’s Beginner Bike Maintenance Clinic

Boulder

 

You did it. You bought your first bike and you have been enjoying riding it all up and down the front range. But when it comes to actually taking care of your bike, much less knowing what to do when you get your first dreaded flat, you are a bit paralyzed. Let us take the stress out riding and arm you with the tools you need to keep biking longer and more confidently.

Learn the basics of care, maintenance, and safety from CMS’s own Caitlin Standifer and D3’s Alison Freeman. They will be teaching you everything from what are the basic parts of your bike to how to efficiently and confidently change a flat tire. Have more advanced questions? Our mechanic will be standing by to answer any and all questions you may have as it pertains to your bike and you. Food and beverage will be provided.

DETAILS:

D3 now acepting applications for the 2018 Elite Development Team

Passionate triathletes, passionate coaches … the D3 Elite Development Team, brings the two together in Boulder, Colorado for a commitment of calculated workouts in order to achieve big-hairy-goals throughout a 10-month race season!  2018 will be our third season for the team and we have our goals set on peak performances once again.  This is the only co-ed elite team in the Boulder area and what uniquely sets this team apart from others is the quality of coaching, the commitment to your goals and the camaraderie of the team.  These are unsurpassed in the sport!

 

Achievements:

As a result of their commitment to hard work during training, the 2017 team earned numerous top podium spots, achieved personal bests and contributed to the overall success of Team D3 including:

* 1st AG, 18-24F, Ironman Canada

* 4th AG, 35-39F, Ironman Boulder

* 4th AG, 50-54M, Ironman Lousiville

 

Additionally, 2 of our 9 athletes in the Ironman World Championship race this past October train with the Elite Dev. Team.

 

Let’s move your racing forward to a higher level in 2018 (and future seasons)!

A little curious to see who was on the team this past year?  Interested to know what other successes the team has had?  It’s ok to do some additional research … here … but we know you’ll like what you see!

 

The D3 Elite Development Team is a good fit if you have:

 

* Your sites are set on achieving a breakthrough for the 2018 race season.

* Discipline to follow a training plan crafted by a D3 coach aligned with your individual goals.

* Determination to commit to ten months of swim, bike and run workouts with a team who all bring-their-A-game to each workout.

* Race history that demonstrates your moxie.

* Readiness to volunteer for at least one local-to-Boulder race.

* Willingness to engage on social media.

* Commitment to race at least one local-to-Boulder race with the entire team.

* Commitment to race in the Elite Dev. Team kit.

* In a nutshell, act as an ambassador for D3, support the mission and bring the heat when it comes to demonstrating our 3 Ds:  desire, determination, and discipline.

 

The Details:

 

Why: It’s in the coaching and it’s in the camaraderie. This team is your opportunity to achieve something BIG! With coaches that are as driven as you are, and who have an eye on helping athletes develop skills, race plans and dreams, this team is unparalleled. Weekly access to coaches with credentials that have helped athletes exceed their expectations is why this is of high value to you. We understand your training time is precious, and each training session will make progress toward achieving your goals. Plus, you will be accountable to teammates who also want to see you succeed.

Who: While having high achieving athletes on the team is exciting, we are interested in working with athletes who have the Desire, Determination and Discipline to take their game up a notch (or 5)! We are interested in developing the talent that lies within each athlete. Having the following baseline race results is a strong indicator of future success with our coaching:

Male:

+ Ironman: Under 11:00 with a goal of 10:00 or better.

+ Half Ironman: Within 5:00 hours, with a goal of going 4:30 or better.

+ Oly: 2:20 or better

+ Sprint: 1:12 or better

 

Females:

+ Ironman: Under 11:45 with a goal of 11:00 or better.

+ Half Ironman: Within 5:20 hours, with a goal of going 5:00 or better.

+ Oly: 2:35 or better

+ Sprint: 1:20 or better

 

Complete details HERE
Application HERE

Pacing the Cage: Making the Most of Your Taper Week

By Will Murray

Originally published by USA Triathlon – reprinted with permission

It’s the week before your race and you feel like a caged tiger. While you still have workouts that are short and crisp to stay sharp, your training volume is vastly reduced. All of a sudden you have a lot more time on your hands. How do you make the most of this extra time during your taper period to have your best race day experience?

Training makes you fit; practice makes you fast.
When was the last time you practiced your transitions? Everybody talks about the free speed you can obtain with clean transitions, but that speed only comes with practice. For T2, bike-to-run transition, try this:

  1. Set up a bike trainer and your T2 transition area.
  2. Hop on your bike, yes with your helmet and sunglasses and cycling shoes, ride for two minutes.
  3. Do your transition — changing helmet for ball cap, changing shoes and putting on race belt. Then run 400 meters.
  4. Capture your time for the transition, from the instant you stop pedaling to your first step.
  5. Repeat six to eight transitions until you get your transition time down to less than 10 seconds.

For T1, your swim-to-bike transition:

  1. When you do open water swims, practice running out of the water for 100 meters, then jog back to the water.
  2. Practice your exit of the water five or six times to get the feel of snapping from a horizontal position to vertical and trying to run.
  3. If you can run out of the pool without incurring the (unwanted) attention of the lifeguard, give this a try.
  4. Practice your bike mounts and dismounts at least six or eight times.

“Baseball is 90 percent mental. The other half is physical.” – Yogi Berra
Your taper week is a great time to practice your mental skills.

  1. Write out your race plan. On paper (or electrons). Include your pacing plan and your fueling and hydration schedule.
  2. Include mental elements in your race plan. Study the course map and course profile to identify specific locations where you will need extra motivation. For example, at two-thirds of the way through the run course, many athletes lose focus and start dwelling on how tired they feel. You might think of two or three people who you know have your best interest at heart. Think of what they would say to motivate you that would really help lift you. Place them along the course map in your mind’s eye and hear what they would say as you see yourself hitting that point.
  3. Rehearse the race in your mind. For specific instructions on how to do this, read “Two Minutes to a Better Workout.”
  4. Prepare for the worst. Ask yourself, “What could go wrong?” Mentally travel through the race, from setting up your transition area to the finish line, and test for things that might go astray. What if I drop a bottle? Make a plan. What if I start to chafe? Make a plan. Being prepared is the best way to put worry away.

Test your gear.
I recently heard an athlete lament that the electronic shifter battery on his bike died during the race, turning his bike into a single-speed. He had not charged the battery in two months. Don’t be him. Go over your bike carefully or take it to the shop. Especially check your tires and shifters. Lube your chain. Clean up your bike.

Do a dress rehearsal, literally. If you haven’t done a swim in your wetsuit in a while, take it to the pool or open water and swim a little. Do a short bike-run brick in your race kit. Practice placing your anti-chafing remedy. Test the drink that the aid stations will be handing out to get used to the taste.

Plan to sleep.
Make plans to get a good night’s sleep the night before the night before the race. Many athletes have trouble sleeping the night before the race, so if you do find yourself staring at the ceiling, use that time well. During your waking period, rehearse again the race you want to have tomorrow. Make a movie, full color, with sound and scents and sensations, of the race going as well as it can. See yourself having a great race, start to finish. If this doesn’t put you back to sleep, then you will put your mind in the right frame for the next morning.

Taper week gives you a lot more time to focus on those things that will help you have a great day for your race. In addition to pacing like a caged tiger, you can also practice those skills that will make your race day smooth, efficient and fulfilling.

Will Murray is a USA Triathlon Level I Certified Coach and the mental skills coach for d3multisport.com. He is co-author of “The Four Pillars of Triathlon: Vital Mental Conditioning for Endurance Athletes.”

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.

Team Colorado Fun Run & Picnic

On April 30th at 3pm IRONMAN welcomes Team Colorado members and their families to its office located at 1795 Dogwood Street, suite 300 inLouisville for some picnic fun and a short run of either a 5k or 10k, a skills clinic and a chance to see some of the behind the scenes operations of just how an Ironman is staged and supported. The warehouse in Louisville supplies everything needed for all North American Ironman races. From pallets of Gatorade, to boxes of bags and stickers and kayaks, it’s all right here.

Schedule:

3pm run skills clinic by D3 Multisport, followed by a 5k or 10K run
4pm bike skills clinic
4:30 to 6pm food and fun with prizes.

After the run, race directors Tim Brosious and Dave Christen will grill food for all and Mike Ricci of D3 Multisport will offer a bike clinic focusing on navigating aid stations and some bike strategy relative to the course. Please bring your bike to practice grabbing bottles and other ideas to make your ride stronger.

Prizes will be randomly awarded to Team Colorado as part of the Strava competition in which ROKA  , Rudy Project, INFINIT Performance Nutrition, Lock Laces, Colorado Nutrition,  Colorado Multisport all contributed to those who completed the D3 Multisport Strava segment that is part of the Ironman Boulder course.

Read Do You Strava? here

But not everyone Stravas, so other swag and prizes will be there as well as part of the fun. Bring the family, there is even a basketball hoop at the warehouse and maybe Team Coloradans can show off their hoop skills–or the kiddos can.

The race is almost here, come socialize, relax have some good food, try to figure out what the water temperature is going to be (joking, but the most asked question ever)–you know talk about all that stuff triathletes worry about–or not, and just show up and enjoy your Colorado triathlon community.

 

If the weather doesn’t cooperate for out door activities, we’ll just move it inside the IRONMAN offices.

 

Event flier here