My Top 10 Essential Triathlon Tips

Over the past 21 years, I’ve completed more than 50 triathlons. Each one has taught me valuable lessons that improved my performance in the next race. I’ve compiled a list of my top 10 essential triathlon tips so – just for you.

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Hopefully, they will help you in your next big race!

Veteran experience: 10 triathlon tips

Always get a good night’s sleep

Let’s face it, you probably won’t get the best sleep of your life the night before a big race. I know – I’ve been there.

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Instead, focus on nailing your bedtime routine at least one week before the race. Have a few go-to relaxation techniques at the ready to help with those ‘night nerves’. Don’t schedule any late-night commitments in the buildup and follow your bedtime schedule to the letter!

Be mindful of race-day logistics

Arrive early to your event – no matter what. Even if you’ve raced the course before, the racing Gods love to throw a spanner in the works. The last thing you need is relentless traffic, zero parking or long registration queues to set off their nerves.

Warm up like nobody’s watching

Getting your muscles warm and your heart rate elevated before the whistle blows is crucial. If you can’t jump in the water beforehand, bring some bands to do a land-based warmup. Go for a 5-minute job followed by your pre-race routine – anything you can to get your body moving and grooving!

Use Vaseline, baby oil or body glide

Slather and lather it on your neck, arms, nipples, armpits and legs to prevent chafing. It can also make it easier to remove your wetsuit and prevents serious chafing around your neck. You can thank me later.

It’s okay to slow down

You’re tapered, excited, and probably highly caffeinated. No matter how fast your adrenaline-fuelled body wants to go, DO NOT set off out of the gates at full speed.

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Hopefully, you’ve already learned that lesson during practice because race day is not the place to red line. Instead, try starting the race just under your planned pace, see how you feel, and then find your ideal rhythm.

Leave your ego at home

Don’t let your ego get the best of you on your big day. There will always be athletes faster and slower than you. Stay true to your plan and your pace. Don’t get caught up in comparisons – in a triathlon, it’s just you against you.

Be mindful of transitions

Your heart rate will be soaring when you finish the swim. Remember to consciously breathe and slow down as you move to the bike. It’s easy to get carried away, especially as you feel the excitement of the crowd!

Stick to the (nutrition) plan

Race day is never the time to be eating or drinking something new. Focus on foods you know work for you and that are easily absorbed and digested. Find out before the event what the aid stations will provide and have your own stash ready too.

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Learn more about the importance of meal timing.

The race isn’t over if you’re struggling

If you’re hitting a physical or mental wall, set smaller goals and break things down into manageable chunks. Take it one pedal, stroke or stride at a time.

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Better yet, encourage someone else that looks like they could use a boost. This works wonders for distracting you from your own internal struggles. Even better is how much energy you get back from what you’re able to give to others.

Smile, have fun and enjoy the experience

Racing is as much about attitude as it is anything else. You’re in this because you love it – so don’t take yourself too seriously! Try to take in the occasion, tell a passerby a stupid joke and, most of all, have fun!

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Do you want to talk about an upcoming race or get help planning for one? Send me a message at jt@innerfight.com

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Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work