Are you training for a Triathlon this year? Check out these top tips from Reece Barclay, our very own professional Triathlete and coach, to make sure you perform your best on race day.
- Do your homework! “Most races will have posted the race pack in advance to race day. It will detail key information about the race course and venue. Knowing the course and what to look out for will reduce your anxiety on race day.”
- Get to bed early at least 2 nights before the race day. “Practice good sleep hygiene in the lead up to the race. That means turning off any screened devices and making sure the room temperature is cool enough to fall asleep. It’s normal to be restless the night before a race due to nervous energy but a good night’s sleep will really help boosts your performance. ”
- Have a good breakfast. “Nerves can supress your appetite but you need to eat something sustainable to keep your energy levels throughout the day. I would normally eat a bowl of porridge with banana and honey for some easy to digest carbs and a cup of coffee to wake me up, I try to have this 3 hours before the race. You also need to sip on water throughout the morning to stay hydrated! My secret to support energy, focus and to ensure I perform my best is taking 250ml of Optimum Nutrition Amino Energy and that really gives me a kick start.”
- Arrive at the venue early. “Make sure you have enough time to calmly warm up, pump up your tires and fill up your water bottle, if you don’t have enough time and rush, things can get quite stressful.”
- Walk through the transitions. “The transition from swim to bike and bike to run can be the most confusing part of triathlon. Before the start of the race, visualise the process of transition; running from the water to the transition area, removing your wetsuit and the whole process of getting onto your bike. The same applies for getting off the bike in T2 and heading out for the final part, the run.”
- Once you have done all of the above, it is time to do a good warm up. “I have a simple 10 minute warm up routine which I practice before most sessions leading into race day. These include dynamic stretches, some light cardio to raise the HR and some deep breathing visualisation techniques to help calm the nerves.”
Following these 6 simple steps have been key to Reece’s success and should be incorporated in to your routine to ensure you smash your triathlon this year. Recovery is just as important as preparation so make sure you take Gold Standard 100% Whey or Gold Standard 100% Plant after your race to repair your muscles and to encourage muscle growth.
So remember - prepare, focus and kill it.