MARGINAL RACE-DAY GAINS

Do a race-day warm-up

Does your triathlon allow a swim warm-up? Or — as is increasingly common in Ironman events — are you prohibited from entering the water prior to the race? Warm-ups are critical, so be prepared to conduct a dry-land warmup prior to entering the water. I always instruct my athletes to arrive at races with a set of stretch cords (light tension is best). Stretch cords can be anchored anywhere, so you can always execute your favourite 10minute routine, regardless of prerace circumstances.

Wear a swimskin

If your triathlon swim is too warm for a wetsuit, then be sure to wear a nonbuoyant swimskin (pull it on over your normal race apparel for a fast transition). Swimskins, like the HUUB Albacore, deliver free speed, improving your swimming split by up to 4 seconds per 100 meters. How? Through a fabric surface that’s more slippery in water than bare skin, and by creating a muscle compression effect that translates into more power. If you choose to take advantage of a swimskin, be sure to get the proper fit (they’re meant to be worn snug) and practise with it prior to race day!

Don’t NUMBER- OBSESS

Don’t be married to your electronic gadgets! Allow yourself 15 minutes into the swim before noting your pace (if you’re inclined to do this) and wait 30 minutes into the bike before checking your speed or power. A key to successfully racing an Ironman is to have a relaxed mind and constantly obsessing over your metrics will prevent this and will only create anxiety and waste energy. Develop a feel for speed, pace or power (by occasionally training without the gadgets!) and aim for capturing a ‘flow’ during the race. If you need to check your gadgets, try to do so as frequently as you take in your nutrition: about every 8-15 minutes. By being relaxed and within yourself you’ll be surprised at how quickly the day will go!