Here are a few tips to help you to keep improving those
times or at least to prepare yourself for the day if
you are considering entering a race over the up-coming
season.
The
5 P’s - Proper
Planning Prevents
Poor Performance > Know
the course & train Specifically > Reconnaissance
course prior to race day > Find
out any last minute course changes > Train
for the course > Increase
training mileage if moving up a distance
Race frequently – even if it’s a train
through race – you can’t get a better
workout. And it’s nearly impossible to create
the same sensations while training. (Incorporate regular
time trials into your training to help gauge performance
and progress. Don’t be afraid to experiment
with the structure and format of your training program.
> Don’t
try new tricks on race day > Work
on you weak link/s > Wear
race gear under wetsuit > Employ
a coach / advisor > Mentally
rehearse > Test
yourself >
The 4th event of the race = Nutrition >
Trial in training – Don’t try something
new on race day >
Easily digested foods, Liquid meals – eg Endura
Optimiser >
Increase fluid intake in days leading up to race
Whatever you feel comfortable with and what works
for you > On
Race Day warm up >
Aim for at least 15-20min >
Best to do in order – Run / bike / swim > The
aim of the warm up is to get your heart rate up to
your high-end aerobic range, slowly over a 15-20 minute
period. Up to 80% of max.
You will want to experiment with this to see what
is best for you. The fitter you are the greater warm
up you will need
