25 Essential Race Day Tips for Triathletes

Months of early morning training sessions, countless laps in the pool, endless miles on the bike, and tiring runs – all leading up to one moment: race day.

Now every decision counts.

How can you ensure your hard work translates into an amazing performance?

Imagine walking up to the start line with confidence, knowing that every detail of your race day has been planned to the smallest detail.

From checking your bike to perfecting your pacing strategy, being fully prepared can ease your nerves and set you up for a triumphant race!

With these comprehensive race day tips for triathletes, you can perform at your peak. And these tips aren’t just theoretical – they’re tried and tested strategies that can make the difference between a good race and a great one.

Let’s turn that race day anxiety into race day triumph!

Preparation the Days Before the Race

The perfect race begins already in the days (and weeks) leading up to it, from fine-tuning your nutrition strategy to packing your gear up, these things are essential so that your race can run as smoothly as possible.

1. Think Through Your Nutrition Strategy

The most important factor to plan in my opinion is the nutrition strategy!

This requires a lot of testing and tweaking during training so you can be sure that your stomach can handle it on race day.

For sprint distance races you might not even need to take on extra carbs, but starting with the Olympic distance you should start training your gut to handle 90 grams per hour and upwards.

Ideally, you should have your triathlon nutrition strategy intact already a couple of days before the race at the latest. Then memorize it and know it from the bottom of your heart so you don’t even have to think about it too much just execute.

A tip if you tend to forget about hydrating and taking on nutrition during racing (and training) you can add a reminder on your Garmin watch so it reminds you every 15 minutes for example, to take on nutrition.

2. Develop a Pacing Strategy

Almost equally important as your nutrition strategy is your pacing strategy.

If possible, have it ready already during the weeks before your race so that you can practice riding and running this pace.

Almost equally important as your nutrition strategy is your pacing strategy.

If possible, have it ready already during the weeks before your race so that you can practice riding and running at this pace.

Some tips for developing your pacing strategy (if you don’t have a triathlon coach to assist you):

Set Goal Times: Based on your training data and past race performances, set specific goal times for each segment of the triathlon. Use these times to calculate your target pace per kilometer or mile.
Use a Power Meter or Heart Rate Monitor: Utilize tools like power meters for cycling and heart rate monitors to ensure you’re maintaining the right intensity. This data-driven approach can help you stay on track throughout the race.
Brick Workouts: Incorporate brick workouts (bike-to-run sessions) into your training to get your body accustomed to the transition between disciplines. This helps in maintaining your pacing strategy during the actual race. Brick Workouts are also great for simulating race day (practicing transitions, your nutrition and pacing strategy, testing your outfit, your equipment…)!

By carefully developing and practicing your pacing strategy, you’ll be better equipped to maintain a steady effort throughout the race, which will ultimately lead to a stronger and more consistent performance.

3. Get Everything Ready

Get everything ready the day(s) before the race.

Check Your Bike:
- Is there enough pressure in the tires?
- Are the brakes functioning properly?
- Is the chain lubricated and free of rust?
- Are the gears shifting smoothly?
Inspect Your Running Shoes:
- Ensure they are broken in but not worn out.
Prepare Your Swim Gear:
- Check your wetsuit for any tears or issues.
- Make sure your goggles are clear and comfortable.
Organize Your Nutrition:
- Prepare your race day gels, bars, and hydration solutions.
- Pack extra snacks in case of unexpected delays.

4. Organize Your Gear

The night before the race, take out all your gear and lay it out in the order you’ll use it: swim, bike, and run.

This simple step can save you from those last-minute scrambles that make you wish you had superhuman speed.

By organizing your gear beforehand, you minimize the risk of forgetting something crucial.

It ensures a smooth transition between disciplines and allows you to focus on your performance rather than your packing skills.

5. Visualize Your Race

Mentally go through your race from start to finish. Visualize as many details as possible.

Visualize yourself arriving at the race location, doing your warmup, the positive self-talk just before the start, your thoughts during the swim, getting out of the water, pulling down your wetsuit, and taking off your goggles + cap as you are running into the transition area, opening your transition bag,…….

Continue doing this for the whole race.

Even some possible adversities are a good idea to visualize how you handle them so you can stay calm just in case they do happen.

(Like how you change a punctured wheel, the emotions you feel when you drop a gel,….)

6. Sleep and Nutrition

Try to get more than enough sleep during race week.

You might have trouble falling asleep or staying asleep from the excitement of the race. So it’s crucial to have had at least some good nights of sleep before that.

Race Morning Essentials

7. Set Multiple Alarms

Better have some spare time on race morning than add extra stress to your day. Set your alarm early enough so you don’t have to stress.

If you want to make sure that you won’t oversleep then set multiple alarms!

8. Stay Relaxed

Find a routine for yourself that helps you relax in busy and stressful situations like pre-race.

Many athletes like to listen to music, go to a silent place, talk to other people, or do a small walk.

These are only a few of the possibilities. The more races you do, the better your routine will become.

9. Pre Race Meal

Here are some tips on how to handle pre-race triathlon nutrition:

Choose Familiar Foods: Stick to foods you have tested during training to avoid any digestive issues. Common options include oatmeal, bananas, toast with peanut butter, or energy bars.
Balance Macronutrients: Aim for a balance of carbohydrates, proteins, and a small amount of fat to sustain your energy levels without causing sluggishness.
Hydrate Properly: Ensure you’re well-hydrated but avoid excessive fluid intake right before the race. Drink water or an electrolyte-rich beverage to maintain hydration without feeling bloated.
Avoid High-Fiber and High-Fat Foods: These can cause gastrointestinal discomfort during the race. Opt for low-fiber and easily digestible options instead.
Timing is Key: Eating too close to the start can lead to discomfort while eating too early might leave you feeling hungry. Aim for your meal/snack 2.5-3 hours before the race to find the right balance.
Consider Gel Timing: If you plan to take gels, have one about 15-30 minutes before the race starts to top off your energy levels.
Listen to Your Body: Pay attention to how your body responds to different foods and adjust your pre-race nutrition accordingly in future races.

10. Avoid New Foods

“Don’t try anything new on race day!”

These are words that we have surely all heard before. But this is also justified.

Trying new foods on your triathlon race day can go really bad.

Your pre-race nutrition and your race nutrition should be set in stone. It’s what you know you have tolerated well during training.

11. Proper Warm-Up

Plan in enough time for a proper warm-up!

The warm-up is very individual to the athlete. Some triathletes like a swim warmup, others like a thera band workout, and others like to add some other exercises.

It’s up to you what kind of warm-up you prefer if you don’t need it it’s also fine, but it might make you feel more ready and able to give more gas from the beginning if it’s a sprint or Olympic distance.

12. Acclimate to Water Conditions

If possible, jump into the water before the swim starts to acclimatize your body to the water conditions.

This takes away the initial shock as you enter the water that you might get when you haven’t been in the water yet.

During the Race

13. Stay Relaxed at the Swim Start

Avoid starting at the front unless you’re a confident swimmer. And make sure you are in the correct group when it’s a rolling start.

When you are waiting for the start gun, take deep breaths, and stay calm.

When you get into the water, don’t start too fast! Start slow and give yourself time to ease into your pace.

14. Stay Calm and Relaxed

Tell yourself calming things. I like to tell myself something like this:

“You got this”
“Go out there and have fun”
“You’ve been training for a long time for this race, you are ready!”
“Smile, everything will work out”
“The finish line is getting closer every second”

Reassure yourself that you got this and nothing will throw you off track. Nothing will keep you from crossing that finish line, you can see it in front of you already.

15. Positive Self-Talk

Use affirmations and positive self-talk to stay motivated and focused.

Encourage yourself, especially during challenging moments. A little pep talk can go a long way – “You’ve got this!” or “Just one more kilometer!”

Positive self-talk boosts your morale helps you push through tough segments and maintains a resilient mindset.

16. Mental Check-Ins

Perform regular check-ins with yourself.

Ask yourself:

Am I pacing right?
Am I cooling my body down enough to keep my core body temperature down?
Am I on track with nutrition?

This helps you stay in control of your race and helps you to focus and calm down.

17. Stick With Your Pacing Strategy

You took the time to work out your pacing strategy (or your coach did).

So there are some thoughts behind it…

Don’t just recklessly throw this strategy away just like you feel like you could push more watts at the beginning of the bike leg.

Stay true to your pacing strategy!!!!

It’s so easy to overpace during the swim and bike… but this will catch up with you during the run…

18. Break It Down

Divide the run into smaller mental milestones.

Instead of thinking about the entire distance, focus on reaching the next aid station or a specific landmark.

It’s easier to conquer a small hill than to think about the entire mountain, right?

Breaking down the run makes it mentally less daunting, helping you stay motivated and focused on incremental goals.

It transforms the run from seemingly endless into achievable steps.

19. Utilize Aid Stations

Take advantage of aid stations to replenish your energy and electrolytes, but avoid drinking too much at once to prevent stomach discomfort.

You can also pour some water over you or put some ice into your tri-suit if they offer it. This is extremely helpful during hot (and humid) races.

During Ironman or middle-distance races, many people walk or run through the aid stations really slowly which can help you also. (This would be also a good thing to visualize and incorporate into your pacing strategy!)

20. Enjoy the Moment

Crossing the finish line can be very emotional for many athletes.

You visualized this exact moment for a long time, so take it all in!

A friend recently told me about a process that he does after crossing a finish line that I want to try for myself the next time:

After feeling all these emotions, he tries to save them.

He thinks about what he smells, what he sees, and what he hears, he goes through all senses and then presses a specific part of his body like his shoulder to save the memories there.

And every time he then presses his shoulder he gets to feel these amazing sensations that he did as he crossed that finish line.

Post-Race Recovery

21. Proper Cool Down

Give yourself time for a proper cooldown.

Take your time to calm down, take a shower if possible, change into fresh clothes, and think about what you just achieved.

They also try to get some food into your system to start the recovery process. Or drink a recovery shake with protein and carbs if you don’t tolerate food well after you just finished an exhausting race.

And then once you’ve cooled down, don’t forget to pick up your bike and the rest of your stuff from the transition zone!

Same as your pre-race routine, it’s nice to find a procedure for yourself that you go through post-race.

22. Replenish Electrolytes

We lose a lot of electrolytes through sweating.

And especially during and after hot (and humid) races you should pay extra attention to replenish those lost electrolytes!

Electrolyte drinks are the obvious option here, but also bone broth for example is great to fill back up on sodium.

Additional Tips

23. Strategic Supporter Placement

Tell your supporters to spread out along the run course.

It might be nice for them to stay together. But it’s nice especially when the run course gets tough to have a supporter cheering you on every few kilometers/miles.

24. Accommodation Tips

If it’s possible, try to get accommodation close to the start and the finish of the race. You will thank yourself for that before and after the race.

Because a long commute on race morning or post-race can add stress that you don’t want.

You can’t avoid traveling on all race days, but it definitely adds more comfort.

25. Self Pride

Take a moment alone and reflect on the past weeks/months/years that lead up to this race.

All the training you did.

The fun experiences, the hard intervals, the days where you did not feel like training but did it anyway…

You accomplished a lot, so be PROUD of yourself, you earned it!

Wrapping Up

There is one more thing I would like to give you along the way.

The race will go over much faster than you expect and the important thing is that you have fun and enjoy the experience!