Essential Tips for Triathlon Race Week Readiness

It’s race week for Ironman North Carolina 70.3! Whether you’re doing IMNC or not, Coach Chris Newport shares her essential tips for triathlon race week preparation – from the importance of tapering and testing your gear, to the value of quality sleep, healthy nutrition, and adequate hydration.

If you’re gearing up for a triathlon and looking for insights on how to ensure optimum performance, listen up! We delve into the essentials of pre-race preparation and provide an in-depth look at various crucial aspects, including training, nutrition, hydration, and logistics.

It’s Taper Time

You either love it or hate it, but tapering is reducing training volume while maintaining some intensity, allowing your body to get much-needed rest and recovery to be at your peak performance on race day. Trust your training and if there are any concerns, be sure to check in with your coach!

Check Your Race Equipment

Another critical aspect of pre-race preparation is checking your race equipment. This is not the time to try out new things; rather, it’s the time to ensure everything is good to go, from your goggles to your wetsuit, your bike, and your running shoes. If you haven’t already, be sure to get your bike thoroughly checked over by a mechanic.

Sleep, Nutrition & Hydration on Race Week

Equally important are sleep, nutrition, and hydration. We recommend getting at least eight hours of sleep leading up to race week to facilitate proper muscle and mental recovery. Check out this article on how to get the best sleep for athletes. When it comes to nutrition, avoid experimenting with new foods and stick to familiar ones. The same rule applies to hydration – no need for additional electrolyte beverages, assuming that you are getting plenty of electrolytes from your food intake.

Grab our free Hydration Guide here to monitor your hydration status during race week.

It’s All About Logistics

As race day approaches, logistics become increasingly critical. We discuss the importance of monitoring the weather to bring the right gear for the conditions. Also, be sure to read the athlete guide, finalize any travel plans and consider your method of travel as it relates to your essential gear you cannot replace. Especially for Ironman North Carolina, which is a point to point race, it’s important to review the athlete guide so you know how to best prepare.

Who doesn’t love a good checklist? Grab our free 1 Page Triathlon Transition Checklist here.

Remember: Have Fun!

Racing is a way to celebrate your fitness, approach a good challenge and have fun! Don’t forget to communicate what you need (if anything) to your supporters, including your coach, teammates, family and friends. Be sure to give yourself a much deserved high five that you’ve made it to the start line.

Want to work with our coaches or triathlon team?

We’re all about supporting you in your triathlon dreams! Check out our coaching programs here or our triathlon training team here.

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