5 Days 5 Tips
1)Bike to the bike mechanic
Get it checked out for things like tyre replacement,gear check,chain oiled ect it should not take more that a hour or two
2) Make a list
Make a list of what you need for race day and put it somewhere you will see it all the time ie the fridge or the mirror in the bathroom.
3)Keep some intensity
Keep some intensity in your training but down the time of training. Look at some race pace efforts 30-40% of the race distance with a 3/1 recovery ratio
4) Water bottle handy
Keep a water bottle with you at all times, some people use isotonic drinks but i prefer diluted Apple Juice with a dash of honey. there is no 2 litre per day rule.. everyone is different.
5) Carb loading
Start looking at some complex carbohydrates in your meals ie Rice,potatoes,pasta you get what im saying. Slowly add them into your food..
if you carb load too much you will pick up weight so maybe start with a half a potato today. Stay away from the simple sugars!!
4 Days 4 tips
1) Bike Collection
Collect your bike from the bike shop.. take it for a test drive to make sure everything is working properly. if they don’t get them fixed there and then.
Go for a massage!! treat yourself. It should not be a treatment but as they say in massage terms a flush through. if not possible use a foam roller in your local Gym.
3) Plan your Journey
Set out travel times so that you know what to expect, in this put times for eating and drinking as sometime we forget to do these things.
Do a session in your race gear, ie wetsuits, trisuits,racing shoes ect. Get comfortable in them and make sure they fit properly.
3 Days 3 Tips
1)Keep some intensity
Keep some intensity in your training but down the time of training. Depending on the race distance and your previous training. Look at some race pace efforts 20-30% of the race distance with a 2/1 recovery ratio
2)Full Carb Meals
This is where your glycogen stores need to be restored. Spaghetti Bolognese is a favorite for most people, mine is Baked Potato with beans. nom nom..
Make sure you get at least 8 hours sleep for the next 3 days before the race. if you cant add a power nap during the day somewhere but do some training after otherwise you will not be able to sleep at night. This is your time where you recover. NO SLEEP=NO RECOVERY
2 Days 2 Tips
1) Day OFF
Take this day off training legs up and relax.
2)Transition bag done
Make sure you have all the items in your Transition bag, go through it a few times to make sure you have everything.
1 Day 1 Tip
1) Do a course Recce with Me and some stretching after, when you are at the venue do your registration. Enjoy the Atmosphere and try to stay off the feet if possible.
ENJOY YOUR RACE!!!