Top Tips for Optimal Race Day Preparation & Recovery

February 09, 2023

There are so many things to consider while preparing for a triathlon race - ensuring that the countless hours of training have prepped your body to perform on the day, fueling your body with nutrients to support energy requirements, prioritising adequate amounts of sleep to promote rest and recovery. While these are essential components of training, preparation on the day of a race is just as important!!

It is commonly said that "perfect preparation prevents poor performance", and Physio Bec is here to help you get the most out of race day. Check out her top tips for getting ready to race effectively, to help you perform at your best, as well as some expert advice on taking care of your body and mind following the completion of the triathlon race. 

 

Preparation on race day

• Lay your race kit out the night before, so you experience less stress in the morning while getting ready
• Have a nutritious breakfast (high-carb), to ensure your body has energy to race! (If you're not sure what to include, Dietetic advice can help!)
• Allow enough time for an appropriate warm-up, as this will ensure your muscles are ready to go come starting time
• Have pre-race tunes pumping you up for motivation, and increase your psychological readiness to race!
• Make sure you get to the race venue with plenty of time to spare, so you're not having to rush about - this can release greater levels of cortisol (ie. the 'stress' hormones) 

Recovering after a race

• Foam roll, stretch, or sneak a massage from the event village - to help flush out your tired legs & commence your recovery 
• Eat a well-balanced meal to support the replenishment of your fuel sources
• Relax & recharge for the following 24-48 hours, to avoid overloading the muscles or further risking fatigue & injury risks. Prioritise sleep!!
• Take photos after the race, and remember to take away both the positives & learning experiences from the race, to be used as feedback before the next one!

 

Being prepared mentally and physically for race day can have positive implications for all athletes, regardless of the outcome. Making the most of your racing experience starts with training & preparation, and is enhanced through your actions to support both the body and mind on the day.

Our trained physiotherapists are here to collaborate with you during the racing season, so book an appointment with us to keep on top of your performance!

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