HOW TO IMPROVE YOUR RACE PERFORMANCE
Follow these 10 tips to maximise your performance on race day and rise up the results list!
01 GET A BIKE FIT
“The ride is the longest part of the triathlon, regardless of the distance, and that’s where you’ll gain the most time,” says Mensa Cosa Coaching’s Jack de Bokx. “Most of the drag resistance is created by the athlete themselves, and is why a triathlon bike or clip-on aero bars will give you more speed than any other equipment, as it reduces drag resistance. However, you have to make sure you can maintain the position for the duration of the race. That’s why a good bike fit is a great investment.”
02 DROP VOLUME, BOOST SPEED
“One of the most important preparations for racing fast is tapering,” says de Bokx. “This means eating enough in the days before a race with the focus on simple carbohydrates. Some training is okay, but not too much, as you won’t gain fitness in those last few days. Focus on short and intense rather than long energy-sapping workouts, and make sure you sleep well in the days leading into a race.”
03 PACE TO PERFECTION
“Make a race plan and keep to it,” says Michael Masters of MSquared Coaching. “Separate each discipline but bear in the mind that you’re competing a multi-discipline race. Start steady and build your pace gradually. Use the draft in the swim, stay aero on the bike and try not to let emotion take over. You cannot bank time by racing faster than your pacing strategy. Keep your pacing even and save the extra for the final stretch to the finish.”
04 MAINTAIN GOOD POSITION
“To be fast, an athlete needs to be able to keep a good body position,” says de Bokx. “Strength and conditioning work, with a focus on core workouts, will help. Exercises like horizontal and side planks, glute and shoulder bridges, are simple and only require bodyweight. It’ll help every athlete maintain a good position in all three disciplines.”
05 TIME YOUR FEEDS
“The two key components of nutrition are frequency and balance,” reveals Masters. “Being accurate with frequency of nutrient timings helps the body to stabilise blood-sugar, insulin and serotonin levels. This’ll result in high energy throughout the day as well as reduced food cravings. Every meal and snack should be a balance of carbohydrateprotein-fat, and will act to properly load and reload muscle glycogen stores, which in turn puts your body and mind in the right frame for training and racing.”
06 BREATHE EASY, RACE FAST
“Having a positive and relaxed attitude allows you to avoid wasting energy on stress and indecision, makes your movements more fluid and allows you to breathe more efficiently,” says Bill Adsett, Head Coach at Malvern Triathlon Club. “A big smile when running and cycling is infectious to both you and others.” To support Adsett’s anecdote, studies show that smiling releases happy hormones that make exercise feel easier.
07 PRACTISE THE SWITCH
“Rehearse transitions before your event,” says Kate Taylor of Ki Coaching. “Rack your bike and lay out your kit as it’ll be on race day. If open water, practise removing your wetsuit. Start as you exit the water, as it’s easier while your skin is wet. Put your goggles in your hat as you run. Have your race belt ready on top of your shoes. When bending down to put shoes on, stay down until both are ticked off. Have your helmet prepared with sunglasses and gloves. Done!”
08 GET ORGANISED
Organisation is key, says Vicky McKinnon of coaching outfit Tri & Run. “Think about the details of each element of the race. Picture the obstacles in your way and how you’ll overcome them, like choosing an appropriate bike gear for leaving T2 depending on the gradient. Being organised will save you a lot of time.”
09 PLAN YOUR RACE FUEL before the big day
“There are basic principles you need to follow when formulating a nutrition plan for race and training success,” Masters muses. “It’s all about eating the right foods at the right time and avoiding GI distress. It’s a good idea to do some trial and error in training to find what works best for you. Knowing not to overfill your stomach and maintaining proper nutritional balance can take some time to figure out. If you’re fuelling with gels or solids, be sure to follow consumption with an appropriate level of hydration. It’s one of the main causes of athletes under-performing.”
10 BRICK IT
“Many athletes are racing fast until they come out of T2 and hit the run leg. But specifically over longer distances, the run can kill the objective of a fast race,” de Bokx warns. “Running after a swim and ride is different than doing a single-discipline running race, so this needs specific training; brick sessions are the most important part of training. Practise running after your ride, not only short distances but, depending on your A-race, replicate at least the run section of that race in your brick training (unless you’re doing a long-distance triathlon, in which case you should cut the run short in your brick session).”
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