This schedule has been prepared by Stephane Vander Bruggen. This is based on over 27 years experience and may need to be modified for your race.
This is tailored to triathlon but can be adapted to individual sport events.
| Timing | What to do | Focus | Where | Intake |
|---|---|---|---|---|
| -120mins | Start Prep | Final organisation of gear | Home/ Accom | Light breakfast or snack such as toast with honey or energy bar |
| -90mins | Arrive at race site | Location car park | Sip on light electrolyte drink | |
| -80mins | Prep equipment | Double check wetsuit, all shoes, race number, tyre pressure, hydration, nutrition | Registration | |
| -70mins | Register | Timing chip, numbers & stickers | Registration | Sip on water or electrolyte drink |
| -60mins | Transition | Check transition closing time. Rack bike & visualise entry/exit points | Transition | |
| -40mins | Run warm up | Slow jog with short accelerating efforts | On the course | |
| -30mins | Wetsuit | Put it on. Make sure your timing chip is on with correct swim cap. Lots of lube & suncream if needed | Team tent or bag drop off |
Gel with caffeine or gel + guarana/ caffeine tablet + a few sips of water |
| -20mins | Swim warm up | Slow swim with accelerating efforts & readjust wetsuit fit | Swim start or close as possible | |
| -10mins | Swim start practice | Check start line, depth, buoys & exit points incl. 2-3 ins/outs | Swim Start | |
| 0mins | Start line | Get to the front, sight lots & go max | Go max or go home |
