What's up everyone if you have your first triathlon coming up stick around because I'm
going to Rapid Fire off 10 tips starting the day before your first race getting you all
the way through to the finish it's going to be a Dandy
I'm gonna start off by saying that we are going to be assuming here that you are starting
your first race with the other Sprint or Olympic distance race I'm not saying that you can't
do an Ironman for yur first race I'm just saying you shouldn't tip number one is that
you need to start fuelling as in eating a lot more the day before the race so that you're
topped up during the race you don't need to go crazy on this I'm actually going to put
a link up here and in the description below for a full video that I did for the entire
24 hours leading up to a race all you need to do is start adding on about 10 to 20% more
carbs in maybe the morning the afternoon and evening you need to eat a lot before your
race just eat a little bit more.
Second tip is that morning meal before a race should be they should be about 4 hours before
the start of the race if you're going off at 8 a.m. you should probably get up really
early and eat that last meal at 4am make that meal light not fatty and greasy no fiber if
you catch my drift nothing new nothing heavy you just want to get your stomach settled
a little bit with a light carb meal number 3 you're probably going to be pretty nervous
for your first race so don't drink just because you're nervous and you got energy with your
hands and you want to sip on something you actually just want to sip on maybe at Max
12 ounces of a very light electrolyte fluid because you should have done the majority
of your salt loading and your carb loading the day before it's not the morning of or
just before the race you want to keep your stomach very light in the few hours leading
up to your race so just sip on water and almost pulled back the fourth tip is that once you
set your bike up map ouot the transition area make note of where the entry and the exit
is in the transition area and make a note of how many rows in your bike is how far down
in that row it is so you got a good sense of where you need to go and even walk it before
the race so that you're not lost and looking for your bike you can lose minutes of time
doing that a bit of a pro tip is to set up your bike next to a really noticeable bike
maybe it's a really bright bike maybe it's a really expensive bike find a bike that catches
your eye and look for that bike the fifth tip is to mentally rehearse the order of transition
1 and transition two so when you get in you think to yourself glasses helmet clip your
shoes in and you think through that order of what you need to do because when you get
into that transition your minds going to be racing you got a lot of things going on people
yelling at you telling you to do well and doing great all that stuff but you want to
get that plan of how the order is going to be when you get to your bike before you get
into that transition the sixth tip is to not just stand there you want to warm up after
you;ve got your transition area all laid out ideally it's in reverse order so go for a
run with a few Sprints to get your heart rate up and then hop on to the bike same sort of
thing very short bike with just a couple short Sprints and then get into your swim gear go
down to the water and ideally in the few minutes leading up to your race you're doing a couple
of short Sprints in the water and getting your heart rate pretty close to what it's
going to be for a good barometer would be like a comfortable run type of heart rate
the same as tip is to swim smart unless your former pro water polo player you're going
to get knocked around a hell of a lot in the swim you're better off to actually go faster
by going off to the side or even letting people swim out way ahead of you and not worrying
about getting into that washing machine and getting knocked around especially if you're
nervous before the swim your heart rate is going to be through the roof and as soon as
you get dunked there's going to be trouble to stay out of that churn and make sure that
you're able to swim your own race it'll probably make you faster you have a more enjoyable
experience tip number 8 don't eat transition just don't there's no reason for it you got
a lot to worry about in transition so hop on to the bike wait about 10 minutes until
your heart rate settles in and then start eating a little bit slowly do it gradually
throughout the bike and then stop eating in the last 10 minutes of the bike again do the
same thing when you get onto the run let your stomach settle in in the 10 minutes after
you get off the run and then start eating slowly you don't have to rush it a long day
the ninth tip is to be smart on the bike just like in the swim going slower almost makes
you faster because a slow bike and a fast-bike is probably different by about 5 minutes but
if you kill yourself on that bike and you have a tough run the difference between a
slow run and a fast run is probably a half an hour so save your legs do yourself a favor
and go easy on that bike the 10th and final tip is to ease into that run you are going
to want to go off and go crazy when you hop off the bike little tip for you it isn't going
to be pleasant and if you go hard in that first five or ten minutes because everyone
is cheering you on and transition two your legs are going to lock up and you're going
to walk in for a lot of that run and that does not make for a very pleasant first experience
in Triathlon so very easy in the first couple of kilometers until your legs settle in and
your stomach settles beyond that this it gonna be the first time in the race that there's
actually blood that has to go into your legs to hold up your body so there is a lot for
your body to settle in to take it easy and don't be a hero because you're not going to
look very tough if you're limping over the Finish Line there you have it there are ten
quick tips for your very first triathlon if this is the year that your first triathlon
season very jacked up for you it is a fantastic sport once you get into the whole culture
of it something you can do for your whole life so make sure that first race was an enjoyable
one and you want to keep going for years to come have an excellent race and happy training
kill that next a-race of yours