How to Best Prepare for a Race: A Step-by-Step Guide

 

Race day can be both exciting and nerve-wracking.

One of the most common questions we get is: “What should I eat, when should I arrive, and how should I warm up?”

To help you feel confident and ready to perform at your best, here’s a detailed, step-by-step guide to your race day preparation.

 

2 Hours 30 Minutes Before the Race: Breakfast

Your pre-race meal is crucial for fueling your body without causing digestive issues. Stick to simple, easily digestible carbohydrates:

? Two slices of white toast with honey, Nutella, jam, peanut butter, butter, or Vegemite.

? A tea or coffee (without milk).

? Avoid: Dairy, fiber, fruit, protein, or anything too heavy.

? No eggs, no milk, no porridge, no yogurt, and no fruit—just toast!

2 Hours Before the Race: Arrival & Registration

Arrive at the race venue early to ensure a smooth start. Arriving early means any race-day issues that pop up can be fixed. Arriving late inevitable means something will go wrong and you won’t have time to fix it. There is truly nothing worse than feeling rushed on race day.

Use this time to:

?? Complete registration.

?? Memorize the transition entry and exit points to avoid confusion later.

1 Hour 30 Minutes Before the Race: Bike Racking & Transition Setup

?? Rack your bike.

?? Memorize your row, any landmarks and the two rows you’ll need to run through during transition.

?? Place a bright (or named..see below) towel next to your gear to make spotting your spot easier.

Coach Chris has done a transition blog entry with video which you can view here.

1 Hour 15 Minutes Before the Race: Organize Your Belongings

?? Store all your non-race belongings under the club marquee to keep them safe and out of the way. If the marquee isn’t at the race, there is usually a bag-drop where you can place it. Always be mindful of what you have in your bags and it’s always a good idea to give valuables to a non-racing family member or friend

?? Touch base with your coach for a race-day chat. This is optional, but as coaches we are always there to support you, provide motivation and/or settle nerves!

1 Hour Before the Race: Warm-Up Run

?? Run 2 km, including:

• 5 x 10-second tempo efforts

• 50 seconds easy recovery between each effort

Your coach will also put your warmup in training peaks for you, usually in the event description.

35 Minutes Before the Race: Final Fuel & Gear Prep

?? Take a caffeinated energy gel (if you use them).

?? If you need Ventolin, take it now.

?? Put on your wetsuit (if applicable).

?? Stay hydrated!

30 Minutes Before the Race: Swim Warm-Up

?? Enter the water for a 10-minute swim, including:

• 5 x 15 strokes at max effort

• 15 strokes easy in between

15 Minutes Before the Race: Course Study

?? Identify the best entry and exit points for the swim.

?? Observe the current and wind conditions to adjust your strategy.

?? Last minute chat with your Coach (if you need it).

10 Minutes Before the Race: Final Positioning

?? Head to the start line and position yourself in the first 20 people of your wave to get a strong start.

 

Good Luck! Follow this guide, and you’ll be well-prepared for your race day.

Trust in your training, listen to your coach, stick to your plan, and most importantly—enjoy the race!

 

Coaches Steph & Chris