Lifehacks for successful finish at HALF IRON DISTANCE
In this article you will read about:
1. Homework before the race
2. The last days before the race: do's and don'ts
3. What to do in the morning before the competition
4. Tips for quick passage in the transit zone
5. Other useful tips


Homework before the race
Plan, plan and plan again. The plan is the basis of the result. Finish time depends on whether you are able to implement the plan on the day. In addition, plan following will help you to be ahead of those who has not been following it and who will push themselves from the first minutes of the race.

Write down your target time in which you plan to finish the race. Even if you do not know think how long will it take to finish such distance for you. Learn your results from previous years. If this is your first triathlon take as a basis the results of running events and other competitions. Be realistic and don't exaggerate. For the transit zone plan at least 2 minutes. If this is your first triathlon - plan at least 5.

Don't let your emotions take over yourself and don't overdo the plan. Most likely you will want to swim and bike faster than you have planned. Don't do that, otherwise you risk to fail the race. Remember about running. If after 13th kilometer you will still have strength increase your pace. Until then do not drive yourself, run steadily. The success of the race is determined by the last 10k of the running stage!

The success of the race is determined
by the last 10k of the running stage

Google and find information about your race in previous years. Study the terrain and the weather forecast, read reviews of the participants. This will help you better understand what you're about to experience.

Currently we have a group that is training
for Half Iron distance.
You still can join in!

Last days before the race:
do's and don'ts
A week before the race:
  • Sleep well. A good night's sleep — your main goal for this week.
  • Cut your toenails. So that it won't to go after the race.
  • Stop drinking any alcohol.
  • Don't drink coffee and other caffeinated drinks.

Two days before the race
It is not necessary to train on that day. Have a rest, think about the race. Better not go for a long walk. Do not waste energy on social networking.

We have talked about the sleep but will repeat it again. This night is more important than the night before the start as most likely you won't have enough sleep just before the race day. You will have a lot of to think about then. Also, don't take photos at the finish line, in the arch, as it is a bad sign.

In the evening before the bedtime think about your the race track and follow it. This is important because it creates a psychological feeling that you've already finished it.

The day before the race
Test your wetsuit. Swim part of the distance. Before putting the bike in the transition zone do a short workout but do not overdo it.

Don't eat anything unfamiliar! It's not the time to experiment with food. Avoid fruits and fatty foods. Especially meat. Better ease off on the carbs: pasta, rice, cereal, quinoa. Do not eat potatoes because it has a lot of fiber. Drink when you want to. Do not try to load the body with water.

In the evening before the bedtime visualize the whole distance again.

A good night's sleep — your main goal for this week.

What to do in the morning before the race
  • Prepare all the necessary creams, ointments, gear in the evening in order not to lose time in the morning in the hustle and bustle.
  • If there is a forecast of hot weather be sure to put the sunscreen to all the exposed areas of the body. Don't forget about the lips — use hygienic lipstick. This may seem strange when it's dark outside but you'll see the benefits of it during the day and after the finish.
  • Use Vaseline for the neck, crotch, nipples and anything that can be rubbed by the gear or anything else.
  • Rub with Vaseline the inside of the wetsuit in the areas of ankles and sleeves, cover the time-chip. So it will be easier to remove the wetsuit. This must be done before the start. Wear rubber gloves so it won't affect your stroke.
  • Time-chip put on his left leg so you will not knock it with the right leg when you are on the.
  • Tighten the strap of your heart rate monitor. At the start it should be tighter than usual. During the race you will "lose weight" and it will fall.
Tips for quick passage in the transit zone
You should pass the transit zone calmly but quickly. Prior to the race you should test all transits, try a few times to remove the wetsuit, you have to understand how to arrange the bags.

First transit zone.
Remember whereabouts is your bike so you do not to waste the time searching for it. Try prior the race how will you go out of the water to the bike to feel more confident. Transit zone is about discipline. Here you are quite capable to go through it as fast as the leaders of the race do.

After exiting the water safely run or walk to transit zone. On the way take off your wetsuit to the waistline. First take off one sleeve, then the second. Run up to the counter with bags, find yours, run to the tent to get changed. Take off the wetsuit to the end, wipe your legs with a towel, put on socks. Socks are a must during the long distance races to avoid blisters. Put the wetsuit and glasses in the bag and give the bag to the volunteer.

Take out the bike shoes of the bag and run with them to the bike. Wear bike shoes nearby, grab the bike and run to the exit of the transit zone.

After the line sit down on a bike and pedal. Don't forget to turn on the bike computer. Be careful, because the exit from the transit zone is the most dangerous area where there clashes are often.

About the second transit zone we will talk at theoretical lectures during the training for HALF IRON DISTANCE
Other useful tips
More useful tips you can find on our Triathlon Facebook page. Enjoy!

https://www.facebook.com/ilovesupersporttriathlondubai
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