What Race Week Is Not About

Race Day Here I Come
So many people become overly anxious as their race approaches, never more than during the week leading to race day. As we all know, in reality, we've done pretty much all you can by that point as far as physical training goes. And of course there are many resources, techniques and practices athletes participate in for mental readiness. But even if you don't have a greater mental skill tool bag, there is a far great calamity awaiting you if you're not careful.


Sharpening The Tip
Race week is all about preventing yourself from over doing it. Whether it be a sprint or ironman, we all can unhinge the best laid race plans by trying to squeeze that extra bit of training in on race week. Sharpening the tip (let's say it's a knife), I think, is the perfect analogy. The rough work has already been accomplished, so that 3 x10 minute bike interval set you've decided to squeeze in 4 days out is only likely to dismantle all the hard work you've put in previously, leaving you feeling flat come race day. Sure you could do more, go harder, pass the guy or gal on the track, but do you need to? 


The tip of a knife is thin and narrow and takes only a few passes on the sharpening stone to create a razor sharp blade. The Tip is Narrow = low volume, The Edge is Sharp = race intensity. Keeping it short and sweet, with a race like intensity, hones your technique and leaves your feeling focused and fast. So don't sweat the swimmer next to you who you always beat during intervals. Feel confident you've prepared properly and you will feel relaxed and ready for the big day.

SAMPLE OLYMPIC RACE WEEK SWIM

                          Warm up: 150m Freestyle

                          3x50m (Drill 25, Swim 25)
                          4x50m (Build speed throughout each 50)
                          2x100m (Race pace)
                          Cool down: 100m

A Better Way To Spend Your Time
Nothing can serve you better than taking the time to go over a few key items on race week to distract yourself from the reduced training.

• Gear check. Look over that wetsuit you haven't used in 6 months, pull out those race wheels, and find your race kit and see if it still fits. An hour or two finding and inspecting the condition of your race equipment can avert a disaster come race day. Make sure everything is in good condition and proper working order. If you can't find all your accessories like water bottles, spare tires and tubes, or that second pair of just in case goggles, this gives you plenty of time to see what you need and go get it.

• Use it. From quick laces and shoes to sunglasses and helmets, try everything out and make sure it fits, works and is fine tuned. Sure you might get a few stares at the local pool while wearing your wetsuit, but reminding yourself what everything feels like and being confident it all works will pay off during the race.

• Race Recon. Whether you get to the venue a week before or race morning there is always an opportunity to evaluate the race course. Be it YouTube, race reports, course maps or personal advice, take the time to find out as much about the race as you can and make your own race day strategies. On site you can see which direction the sun will be during the swim, feel when you'll have a head or tailwind on the bike and discover the quickest way through T1 and T2.