RACE WEEK

By Nenad Rodic
posted 04/05

You’ve done all the training and you are physically ready to race. There is only one week left before the race and you wonder whether you are doing too much or too little. When it comes to training my advice to you is: “Don’t be afraid to do it”. As long as you do not have any muscles soreness and you don’t feel depleted you are doing well. During the race week take as much time as you need to warm up. Do your sets as your coach has instructed you, warm down, stretch and rest. Make sure you have enough protein in your nutrition. Do not eat too much. You don’t want to gain weight and have not digested food in your intestines. Three days before the race do your hard workout, as I like to call it “controlled depletion”. If you do not do it and you try to carbo load (replenish glycogen stores in your muscles and liver) you will mess up your glucose levels and feel horribly tired. I am sure this has happened to you before. It is like a funny car doing a control run on gasoline before they put nitro-methane into the tank.
You should not wait till last week to take your bike in for the yearly maintenance.
Two days before the race you can rest or do the most relaxing activity (easy swim or a bike ride).
The day before the race you have to get your body going. Even if you traveled that day and you feel really tired you must go out and do some training. Usually one hour will do. Make sure you do some efforts (4*1 minute strong with 3-4 minutes easy will suffice).
Try to have your bike ready in the evening, your number on the belt or a singlet; everything packed in your triathlon bag ready to go.
Eat early so you can digest everything by morning. Do not eat anything out of the ordinary. Don’t eat sugar, gels, juices, cheap sport drinks (Gatorade, Powerade and other ades), or any food with high glycemic index. Make sure the evening meal is balanced. If you are not sure what that is have some Cytomax preformance or metabolol.
Go to bed early. If you are sharing a room, bring earplugs. Do not think about the race. Think about what you need to do at work on Monday; that’ll put you to sleep.
Good night

By Nenad Rodic, founder of Triathlonplace.com