Race Week

So here we are, Busselton Ironman race week at last. Being race week there are no doubt some nervous triathletes out there right now. There are going to a bunch panicked thoughts running through their minds over the next few days.

For those nervous soon to be Ironman athletes there is some important messages that they need to keep in mind.

Message 1: They are not going to get any fitter in this week, they can only get fresher. This week is the time to concentrate on all those little 1%ers that is going to help them have a successful race day. Getting enough sleep, eating well, training properly (but not too much), reducing the as many day to day stresses as possible to ensure they a smooth final week of preparation. As much as possible they need to prioritize their training and racing needs

Message 2: Trust the training. In that last taper week the mind starts to get a bit restless and it can be a time where negative thoughts and doubts can creep in. Doubts about a person's ability to get through race day and execute their goals. This week it is important for people to remember all the training that they have done and to trust in the process. Now is not the time for panicked training, or trying to cram in just a little bit more. People need to remember that the work has been done and now it is just a case of executing on the day.

Message 3: Trust your process. If you are an experienced athlete, or you have a coach, then you will have a good idea of what you need to do this week, the sessions you need to do, the intensity you need to work etc. This week it is important that people follow this process rather than getting sucked into what others are doing. People might be getting down to Busso and going for long hard rides. People might be tempted to do the same since that is what others are doing. Instead of following the crowd, people need to follow their process. Don't get sucked in.

Message 4: Do not try something new. As the doubts start to speak up about race day, there can be an urge to change things about race day, try different shoes, tweak the nutrition plan, modify bike setup. People need to resist these urges and stick with what is known. If things have been working for the build up to an event, they will work on race day too. People just need to have faith in the preparation that has been done.

Message 5: This one is similar to message 3 and it is all about stress minimisation. People who read this blog will know that I like a good plan and this is something that people need to be thinking of this week. Having a bit of a plan for this week will help reduce unknowns and cut back on stress levels. The calmer a person can be this week the better rested they will be and the better prepared for race day.

Message 6: Put together your race plan. If you haven't already written your race plan then this is the time to do it. About a week out is a good time to put all those thoughts about race day on to paper and clarify the plan for your day. By now you should have a pretty good idea of what race day will look like, but now is the time to write it all down and get it clear.

The last two messages here come back to that old adage, failure to plan is a plan to fail. This is as true in long course triathlon as it is in anything.

Race week will be a nervous time for everyone, but it doesn't have to be a stressful one. Make some plans, trust in your preparation and your process and most importantly take a deep breath and relax.