Warning! Do not race “Challenge Miami” without this:
It’s race week
Are you ready?
I hope so…
This one tip will guarantee your best race day performance!
1- race plan: Create your race plan. It’s a map for your mind to follow visualize and then perform your perfect race performance.
It’s very simple, write out by hand or in notes on your phone everything you plan to do from the morning before your race to after you cross the finish line.
Important things to include, be very specific! The more details the better.
- All nutrition during the day before the race and before, during and after the race. Get -paces for the swim, bike – use power if possible – or heart rate- rpms and run
- Negative split – each portion of the race. This means to start a little conservative and build into your speed that you have trained for the distance of the race you are competing in. This is very different for the sprint and the middle distance
Sprint race is zone 4-5, the whole time unless it’s your first race and you just want to finish. Middle distance I recommend to start in zone 2, and build into zone 3, for all three disciplines.
Use TriCalc3.com, I love this app!
Your time goal numbers have power. If you want to improve and do your best you need to give your numbers energy!
You need to know your paces and give yourself mini goals for each portion of the race.
This app allows you to predict your race time down to the minute!
See image for example from one of my athletes.
Do not forget to include your mental skills and mantras for each section of the race, this is imperative.
After your race plan is complete you can take 5-10 min every day and imagine your perfect race!
Include all your senses
How it will feel to be in that perfect flow state
Your mantras for each section of your race
Some of my favorites are:
Swim; Long and strong, Bike; perfect circles perfect power, Run; fast arms fast feet.
Follow your individual pace plan and give it all you’ve got to the end!
Science proves that when you want to quit there is usually up to 20 % more in your tank and lastly, whether you believe you can or you cannot, it’s true!
So choose to believe in yourself and your plan. You got this and I believe in YOU too!!
Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule your FREE Triathlon Breakthrough Session and let’s do it! Let me help plan a routine that works for you, but you have to make the choice.
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.