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10 things you should do the week before an Ironman triathlon
With Challenge Henley and Ironman Wales almost upon us I thought it was worth describing 10 things you could do this week to help you reach your potential on race day and have a great time doing it!
1. Plan the final 3 days carefully. Thinking ahead really will reduce your stress levels and make sure that you do what you need to do. Things to include: what time you will register, how long you will stay at the expo (see point 10 below), what time you will go to bed.
2. Go to bed earlier than usual. Decide what time you will go to bed during these last few days and stick to it. Make bedtime 30 earlier than your usual bedtime. There is no point in going to bed hours earlier than usual because your body will just not be ready but an extra 30 mins will be beneficial. Do not worry if you do not sleep well on Saturday night – not many athletes do – if you have stuck to your bedtime plan this week this will not matter – you will be fine.
3. Maintain a healthy diet this week. Most importantly eat foods that you are used to eating – this is not the time for tummy upsets. It is also a good idea to cut down on high fibre foods in the last 2 days. And of course keep well hydrated during the last few days.
4. Make time for you and your race plan. Every day and in particular on the day before your race, set aside time for yourself away from family and friends to look through your race plan and visualize your race.
5. Stick to your training plan. If you have a coach and have been given your Ironman training plan then stick to it. It is a common mistake for new Ironman athletes to try to reduce anxiety by training more! If you do not have a coach then prepare a training plan for the week – at this point your sessions should be short (probably 30-45 mins) and include some above long distance race pace intervals but with plenty of rest in between. The aim is to keep your muscles ready for action without adding fatigue.
6. Review the course. Plan time to review parts of the course that are unfamiliar to you and to take part in any organized swims. But there is a balance to be had here between being well prepared and sitting in a car for hours which itself can be tiring or spending longer than you really need to out on the run or bike course. Consider what you need to know to make you feel confident and just review those parts of the course.
7. More planning. Early this week actually write down everything that you need to take with you to the race. Write it down and keep the list on your bedside table. If you wake up in the night and think “I must remember to take sun screen” then you can write it down. Some smart athletes go one step further and have 3 bags which they label red, blue and green (or white). They then fill these bags with exactly what they want to have in their Ironman red, blue and white bags so that in their hotel room they can simply transfer the contents. We have often seen athletes looking for some item or another that is lost in the back of the car! Register nice and early.
8. Register nice and early. Avoid the queues and get the admin done and out of the way as early as you can.
9. Charge up any gadgets that need charging. Nowadays our sophisticated power meters and heart rate monitors often need charging – don’t forget or leave it to the last minute. And a word of warning: as you read this paragraph have you considered what you will do if your beloved “widget” breaks down on the day. Do not rely on your gadgets – you should be prepared to race without them.
10. Don’t over do the expo! As in 1. above, plan your time at the expo carefully. To not get lured by friends to hang around for hours on end waiting to meet up with so and so. You do not want to spend all day on your feet (and potentially in the sun?) the day before your event.By following these 10 tips, this week will not only fly by but you will be sure to reach the start line of your Ironman triathlon well prepared and ready to go.
Dr Liz Scott is a director of thetrilife.com and has coached athletes of all levels of ability to success over all distances.
