Twelve Tips for Your Next Triathlon

In my home office, I have a lovely display I call my “wall of shame.” It is the memorabilia I have received from any and all races. It’s an idea I stole from a successful author after visiting his office. My wall is a great reminder of where I have been, what I have seen and where I am going.

I have been fortunate to learn/steal many good tips during those races. Here are some of my favorites:

1. Warm up: I have really learned the value of a solid warm up this season. The shorter the race, the longer and more thorough the warm up.
2. Five minute rule: Most athletes blow up in the first five minutes of any of the triathlon segments. Have some patience as you build to your top speed.
3. Transitions: We are not in the ITU. Smooth is fast. Avoid spiking your heart rate.
4. Bad moods: Eat. Sad? Eat. Angry? Eat. If my emotions dominate my race it is often the result of inadequate calories.
5. Feeling bad: Speed up. Seems counterintuitive but it works.
6. Legal draft: Don’t swim alone. Hop on a pair of feet or a hip. Windy run, get behind a big unit. Drafting works while running too.
7. Passing: I love races where our age groups are listed on our calves. Even if you feel like death warmed over on the run, gather yourself before the pass and pretend you are doing a 30-second stride as you pass. Use perfect, relaxed and confident form. Throw out a casual good job as if you are barely breathing.
8. Walking: Walk breaks work. Check the ego and use them to reduce your heart rate. Practice your restarts during your training runs.
9. Chunks: 140.6 miles is daunting. Break your race into time or distance chunks.
10. Go fast: Especially when others go slow. A tenet of Endurance Corner racing.
11. Caffeine: Use it carefully in races (practice it!). It is a great way to sharpen up your thinking, reduce perceived exertion and find your second wind.
12. Mantra: We all have to dig deep. Find something that works and is simple to remember when the going gets rough. Train your brain. I use simple ones like, “I feel great” and “the temperature is perfect.”

After every race, write a race report. Take notes. Assess everything. Keep what works and tweak what doesn’t. Steal tips confidently from others. Remember, your next race can be your best race.