You’ve signed up, you’ve trained and now the as your Race Day approaches you find yourself full of anxiety. Sound familiar? I am writing today’s post as a way to help me out as well because I have my first triathlon race of the season this weekend. This will be my 6th time doing this course and it seems a little silly when I think about it rationally but race day anxiety is not rational is it?
So how does one deal with Race Day Anxiety?
Preview the course
If possible try to drive or run/bike the actual race course before race day. If that is not possible, take a look at the course online and try to familiarize yourself with key components. (water stop locations, turn around points, elevation). Know exactly where you will be parking etc. and how long it will take you to arrive to the start.
Set out your gear
One of the reasons our “flat mamas” are so popular in our MRTT groups is that laying out your gear ahead of time helps you to make sure you have everything you need. It’s easy to forget hats or sunglasses or race belts. When doing a tri race, I lay out my whole transition area exactly how I will on race day just to make sure I have everything I need.
Visualize your race
Some people find it really helpful to visualize their race from start to finish. Take a moment to close your eyes and see yourself arriving at the race, setting up your gear, starting the race and crossing the finish. Think about how you might feel at certain parts of the race and how you will feel at the finish. I could do a little better with this myself.
Don’t obsess over the weather
I am so guilty of this! There is not anything you can do about the weather. If you find yourself having to race in less than ideal conditions, prepare as much as possible with the right gear and then just embrace it and make the most of it.
Trust in your training
Remind yourself that you have trained for this race (presumably) and know that will carry you through. Stick to your race plan on race day and trust the plan you have put together.
Bonus: Have Fun!
Remember why you are racing and that you are supposed to be enjoying this process. Smile (so your race photos look cute).
Do you have any tips for me? Race Day anxiety?
Linking up with Nicole and
Knowing the course is a big one for me! And as a meteogologist I cringe when people look at forecasts more than 5 -6 days out on the phone. After 7 it’s really a crap shoot!
Ha ha I have been stalking the weather and we are expecting wide spread thunder storms hoping they are wrong.The weather around here is often mis forecasted so there’s hope!
Lately my race day anxiety creeps up on my JUST as the race is starting and then all the sudden I freak out, haha! Great tips though- visualizing the race always helps me!
Mine seems to approach a few days before. Right now I am obsessing over the chance of thunder storms. Seems like we have both had weather challenges in our races this year
I think visualization really helps. Not just of the course, but reviewing your whole race plan so that it is ingrained and happens naturally as you run. I’ll tell you if that works on Sunday ???? Good luck with your race!
I hope it works for both of us! Good luck this weekend
my tip would be get to the race early and allow plenty of time for parking, bib pickup, using the port a potties, etc. and find a running/walking buddy!
Good tips too! I always need to wait in the porta potty line a few times. 🙂
All great tips, Deborah, especially the one about having trust in your training. I need to remember that for tomorrow’s ZOOMA race since I’m super nervous and anxious about how it’ll go.
Right there with you! We both got this
I don’t race a lot but sometimes I’ll sign up for a race and I DO get sort of nervous! I usually worry about getting enough sleep which makes it even harder to sleep haha. These are great tips, Deborah!
Sleep? who sleeps the night before a race? LOL
I always smile for the photographers (when I see them) no matter how badly I feel. I’m a total poser.
I’m big into visualization, too.
I don’t really get all that nervous, usually, more excited!
have to smile for the pics right? I am going to try to work on the visualization more.
Oh this is great, I usually think I’m fine and then I get there and there’s that time where you wait where I have to pee a million times and over analyze.
Oh yeah I have to pee at least 5 times!
Phone a friend! No better support or calming than that!
That’s a great idea! What’s your number? 🙂
I find that when I am prepared (read: not injured), I am more excited about racing and less anxious!
I feel really prepared this time I am just stressing about the impending thunder storms. I know I can’t do anything about it though so why worry?
Good luck on your tri! This is really great advice and since I have a half marathon, I am feeling some anxiety about the weather (last year it was so hot that a PR was out of the question), even though I know there’s not much I can do! Everything you listed are the ways I try to avoid anxiety on race day.
Good luck to both of us! Hope your weather is better than ours
I try not stress out about it. I know easier said than done. But the more I have raced the more I have learned to relax and remember I am doing it bc I enjoy it! If you set your expectations way too high and stress, it takes the fun out of it.
That is totally rational and true!
These are great tips! Sometimes no matter how much you plan ahead, you’ll still get nervous – but I always check out courses before I ride in bike races:)
Yes it really helps to do so!
Im so guilty of stalking the weather 10 plus days out and I should know that it changes daily!! Great post especially with my first BIG race in over 2 years
I know it’s stressful!
I’ve become much better at not stressing about races. I’ve come to realize I’ve put in the training and whatever happens will happen. A BIG step for a naturally anxious person.
It is a big step! I could certainly work on that a little more
Now that it is summer there is no need to stress about the weather- forecast= HOT! LOL! All great tips! I am running a 5K in the morning and I will be putting Flat Skippy together when I get home 🙂
So true the weather has not been friendly this spring. We are expecting thunder storms all weekend
I’m guilty of obsessing over weather, too! Haha – we can’t control it – whatcha gunna do? Love these tips.
I know! That’s what makes is so hard
Great tips! I wrote about this a few weeks ago and basically said the same thing! Great minds think alike and all that 🙂 Good luck this weekend! I often feel like doing the same race again brings even more anxiety because there’s the pressure to do better than before. You’ll rock it!
Oh well yea there’s that! Thanks for stopping in
Being super-organized always helped me. I was always so paranoid I’d forget something I needed!
I seriously pack and unpack my bag a few times (wow doesn’t sound crazy!)
Great tips! Have fun and good luck this weekend! I can’t wait to read your recap!
Thanks so much!
These are great tips! I learned about visualization when I took a sports psychology course in university – it really helps!
It does really help and I could certainly do more of it. thanks!
Your kit is SO cute!!!! Love the pink!
Thanks so much-gotta look cute!
Trusting your training is one of the hardest for me. Even if I am totally prepared, i’ll convince myself that I’m not! Ugh! Great tips here!
Yes very hard for me as well! thanks for stopping by
I make a list that I keep handy. Because I always seem to forget something. I use it even on my long runs…
LOVE the superwoman photo !
I make a list too and check it a few times!
Stop stalking the weather is big.
It is yes but so hard to do!
These are all great tips! I always try and visualize the race, especially for triahtlons because there is so much equipment involved!!
I know so much to pack up! Thanks
I always check the 10 day forecast (even if I know it’s not reliable) and then I proceed to get more anxious depending on what I see haha oooops. Great tips!
Yup sounds just like me!
I’ve only ever run a couple fun 5Ks but I was pretty anxious for the first one. Eventually I just decided to go with the flow and have fun and it was one of my favourite experiences to date.
I need to learn how to go with the flow a little more 🙂
I absolutely agree about not obsessing about the weather! We can’t change it, so we just have to be prepared and try to stay positive. A little race day anxiety is good I think 🙂
A little anxiety maybe but I get so nervous! You always look so chill