Race Day Tips

Pre-Race

• Being excited, nervous or even anxious is something everyone goes through before a race.
• Anxiety is created when you are unprepared.  Follow your race packet directions, double check your gear/bike, review your transitions and picture yourself during each part of the race in your head.
• Race day is not the time to try something new, stick with what you know works.
  Eat simple foods and drinks.  Do not overeat.   You can go to a buffet after the race is over.
• Pre-race jitters can be relieved by focusing on your breathing. Breathe in for a count of three; breathe out for a count of six.  Relax your mind, your body is about to take over; let it do its thing.
• Another way to relieve jitters is to chat with family, friends or other racers (note: please don't bother someone who is concentrating on their pre-race set-up.)

•  Your best races are the one's which are the best paced so don't start too hard.  Stick to your race plan and remember to enjoy the day.
• Racing to finish or for competition is a journey to enjoy and gives each of us a sense of accomplishment.  Smile.
• If something unexpected happens, take it with a grain of salt, find a solution (if there is one) and get back on track.
• Getting frustrated or mad will only add more time to the clock.
• Most importantly thank the volunteers who are taking time out of their day to make you race possible. 

• Walk around after you finish.  Coming to a complete stop can lead to dizziness and nausea.
• Walk around but stay near friends, family or volunteers.
• Seek medical assistance if you don't feel well so they can observe you to make sure you start to feel better.
• Re-hydrate with water and electrolytes (i.e. salt).  You know you are re-hydrated when you start to pee clear again.
• Refuel after the race by eating carbohydrates with small portions of protein.  You will refuel and feel better with a few moderate sized meals as compared to one big pig-out.
• Ice is the best anti-inflammatory and safest to use.  Put ice packs on any sore muscles when you get home and if you are up to the challenge, take an ice bath to soak your legs.
• Post race rub or massage will help relax your muscles and promote circulation. Both of which will help to relieve post race soreness.

Above all, give yourself a big pat on the back.  Finishing any race takes a lot of preparation, sweat and maybe even tears.  It is never easy and is an accomplishment you should be very proud of.