TRI-A-TIPS FOR INCREASED RACING SUCCESS:
The following are various tips to help you maximize your success in triathlons and duathlons, regardless of your level of ability.

Ideally, you should bring to your race a bag with multiple compartments (such as a Louis Garneau or Saucony triathlon bag), one or two towels, a plastic bowl for some water, in which to rinse your feet after you exit the water.

THE SWIM:

• wet suit (make sure that the zipper glides well – if need be, use a drop of lubricant along the zipper; check your wet suit carefully for any tears or holes, which can be repaired with a special glue, available in specialized stores);
• swim goggles (ideally, one pair with clear lenses and one pair with tinted lenses and ultraviolet ray protection). Check that the goggles strap and the seal around the lenses are in good condition, otherwise, your goggles may leak. As a precaution, it would be best to bring a spare pair of goggles, in case one breaks or otherwise becomes damaged;
• tri suit, or swim suit or tri shorts with racing top;
• skin lubricant (Pam or Bodyglide, or even a condom lubricant – e.g., K-Way) to make it easier to remove your wet suit;
• a muscle-warming cream or balm (e.g., oil of camphor, Warm-FX, Sportbalm: Formula 3 – Warmup);
• high protection factor UVA-UVB sunscreen that is water-proof and sweat-proof;
• plastic bags to place over your feet and hands, so as to make it easier to pull on your wet suit.

THE BIKE-LEG:

• bike (in good condition and fitted so that you have the most efficient riding position);
• check your bike well: clean all moving parts (chain, freewheel, etc…), check that all screws are tight (seat post, handlebars, stem, aerobars, bottle-holder, etc…), check the tires, lubricate the chain;
• two spare inner tubes and, ideally, one spare tire;
• check the surface of your tires to ensure that the rubber is not drying out, for example, due to winter storage (if you use different wheels and tires for racing) or due to in-season wear-and-tear;
• check the condition of the magnet for your bike computer;
• clean your bike chain the week before your race;
• clean your bike the week before your race (the several ounces of dirt that you remove could make a difference);
• ensure that your brake and speed cables are not damaged and that they are properly lubricated if need be;
• your tire-repair equipment should include a pump (attached to your bike) or two CO2 tire-inflation cartridges (in your under-saddle bag), as well as two inner tubes and tire levers to help with removing the tire;
• a good quality foot-pump;
• a good pair of cycling shoes specific to triathlon, with pull loops at the back of the heels that will allow you to pull on your cycling shoes without wasting time. If you already have cycling shoes and they do not come with pull loops, buy a length of strap from a fabric store (such as Bouclair or Fabricville) and have a good shoe-repairer make pull loops out of it – this is a very, very important touch that can be of considerable help with your transitions;
• your health insurance card or a copy of your health insurance card, some identification (with your name, address, telephone number, blood group) and some cash (e.g., $ 20) in case you get lost.

THE RUN:

• one or two pairs of running shoes, one for training and another (optional) for racing. Use elastic laces (which you can buy in specialty stores);
• apply a small amount of lubricant around the opening of your racing shoes to make it easier to pull them on during transition;
• for those who wear socks in competition, when setting up your transition area, place your socks inside your running shoes so as not to forget them before you start your run. For long-distance triathlons, use Wright-Socks anti-blister socks (which work like magic – you can find them at Boutique Courir);
• bring a triathlon number belt, as well as a hydration belt (e.g., Fuelbelt);
• plan to wear a cap in hot weather conditions.
  
  MENTAL PREPARATION:
  During the week prior to your race, ideally each night before you go to bed, repeat positive affirmations to yourself to the effect that you are fit and ready, and visualize - in several steps - each of the legs of your race (e.g., on Monday – visualize the swim; Tuesday – the swim and first transition; Wednesday – the bike leg and second transition; Thursday – the end of the bike leg, second transition and run; Friday – the swim, first transition, bike leg, second transition, run and finishing line; Saturday – the same as Friday or, if you are extremely nervous, rent a video and relax). The ideal position for the visualization process is lying down, with legs slightly elevated (e.g., resting on a cushion) and with soft, New Age style music playing in the background. Close your eyes and relax, breathing calmly and steadily, down into the depth of your stomach. After six to eight minutes of steady breathing and relaxation, begin your visualization following the approach described above. During the visualization process, it is important to not only see yourself in ideal conditions, with the race taking place without a hitch, but also to visualize yourself dealing with and calmly overcoming the problems that may arise (e.g., being struck by other competitors or drifting away from the best trajectory during the swim; having a flat tire or chain problems during the bike leg; suffering from heavy legs during the run…) while remaining concentrated and in problem-resolution mode. In other words, see yourself remaining in control as much during the positive moments as when you have to confront obstacles and solve problems, and staying positive and calm at all times.
  
  Use mantras concerning technique and race tactics:
  I am in great condition, I have trained well for this race, I have confidence in my abilities and my strength. I am improving every day. I learn something new from each race. I love triathlon, it is a way of life for me.
  
  For the swim:
  I am calm and relaxed, and in control of my breathing. I am sighting regularly and am having no difficulties with my trajectory, I am making my own way in the water and holding my position. My strokes are long, my elbows are high and I am developing strong traction through the water. I am free of my fears of swimming in open water, I am confident, in control and swimming powerfully.

For the bike leg:
I am starting off gradually and remaining in control for the entire bike leg. I am riding hard but still keeping something in reserve for the run. My turnover is fast, steady and efficient. My legs are like pistons – push-pull-lift. I feel light going uphill and am in control but fast going downhill. I am fast into the turns and am using good cornering technique. I am riding safely and efficiently in the rain, I have a good awareness of the road ahead of me, my legs are relaxed, and I am enjoying increasing my cadence towards the end of the bike leg.

For the run:
I am starting off gradually and remaining in control for the entire run. My leg turnover is good. I am tired but so is everyone else. I keep on in spite of the pain, maintaining a good pace and keeping my focus, using my arms to help with my rhythm, and breathing steadily and deeply. I am a determined and spirited runner, I continue to push through in spite of the pain, easily in spite of fatigue. I feel good about extending myself towards the end of the race. The race will be over soon and I am doing extremely well. I have worked hard for this race and I have confidence in my abilities and my strength. I continue to push, I am nearly there, I still have plenty of energy and sprint the last 400 metres.

For transitions:
I have a successful, hitch-free and lightning-fast transition, maintaining good technique and remaining in control throughout.

And feel free to devise and use other mantras and positive affirmations…

Concentrate on what you are seeking to accomplish and do not lose sight of your goals. Positive thinking will be of considerable help, while a negative attitude will certainly result in a bad race.

Also note that the same visualization principles and positive affirmations can be used and serve you well in all other life activities!

PHYSICAL PREPARATION:

• do the type and amount of training that has been planned, at the times planned;
• take full advantage of any rest days scheduled in the period leading up to your race to relax, visualize, go out with friends;
• during the week prior to your race, get to bed early (if you have slept well during the preceding week, missing out on sleep the night before the race should not be too much of a problem as it will be the previous nights that count), take naps, eat a healthy diet (avoid alcohol and refined sugar – at least until you are celebrating your results!).
  
  Additional Tips:
  Prepare your equipment well in advance, arrive at the race venue early, and find a quiet place where you can focus. If you have the time, ride the bike course and the run course. Make sure you know at what time the race is scheduled to start and attend the pre-race briefing so that you are aware of the applicable race rules and regulations (including the organization of the transition areas).
  
  I hope these Tri-A-Tips will prove very useful to you in your favorite sport!!
  
  Here’s wishing you satisfaction and success in your triathlons and duathlons!!
  
  © All rights reserved - Cadence Triathlon 2005