30 Days Until Race Day!
So, you’re well into your training and realise that you only have one month to go until your big triathlon event! Is it time to panic?!
If you’ve been consistently training to a plan, then you should be assured that you are on the right track. If on the other hand you feel that you’re behind in your training, haven’t done enough or wonder why you’re even here, read on!
Self-doubt is the first thing that may creep in before we panic prior to a race. Now is a good time for a gut check, so take a look at what you can do over the next 30 days.
Peak/Race Phase – With 30 days until race day you will be at the end of your peak phase or race phase of your training. What does this mean? This means that either you are still doing a bit of high-volume training for long distance racing or high-intensity sessions for shorter distance events.
For middle-distance and Ironman athletes, you would be looking at some big miles on the bike and run right now, as well as testing out your nutrition before the big day. You should be doing your longest sessions 2-3 weeks before your race. Try and reach upwards to 18-20 miles running and 90-100 miles on the bike.
Test your race day kit – As the old adage goes: never try anything new on race day! Make sure you are comfortable with the kit you plan to wear on the day. Don’t make any last-minute changes. Take your bike in for pre-race servicing, top up your spare inner tubes and already start looking at your race checklist!
Work on your nutrition plan – Make sure you know what you are going to eat and drink, and when, depending on the length of your event.
For race nutrition, plan what you need on an hourly basis and how much your gut can tolerate.
During the week of the event, top up your glycogen levels by slowly drip feeding more carbohydrates. Lower your fibre intake.
Taper phase — 2 weeks to event day:
Begin winding down your training from 2 weeks to a few days prior to event day to ensure that you obtain optimal freshness (less so for short course racing). The amount of time taken for your taper depends upon how deep that you’ve dug yourself. This does not mean that
we fully stop training, but your overall volume and intensities start dropping. It also means that you don’t need to fill your face, as when you were hitting your peak weeks.
Final preparations – Study the course, so there are no surprises on race day. If you are onsite, you may want to drive the bike and run course, especially for a longer distance triathlon. Finally, be confident in your training and visualise yourself finishing the race!
Coach’s personal note: “If I were training for a middle-distance triathlon or Ironman, I would be working on high mileage across all three sports, specialised skills such as swim sighting and transition work, dialing in my nutrition both in the field play and at home, as well as practicing specific race tactics for my event.
If I were going short-course Triathlon, such as a Sprint or Standard distance, I would be doing all of the above with the exception of the high mileage part and work specifically on speed and threshold work across all three sports.”
Why Aloha Tri?
At Aloha Tri, we have decades of experience and the right coaching certifications from Ironman University, British Triathlon (Level 3) and TrainingPeaks. We offer bespoke coached programmes via the Premium TrainingPeaks platform, giving you structure and visibility into your training plan. You can choose from weekly or daily progress reviews, which provides corrective action. We have worked with hundreds of athletes of all ages and abilities and improved their performance, skills and mindset. What motivates us is the “Aloha spirit”, a powerful way to achieve a desired state of mind and body, which we translate into how we coach you. Contact me (firstname.lastname@example.org) to maximise your investment in your sport!