So…I am just about a week away from my summer goal race, The Iron Girl Triathlon, and I am starting to get a bit anxious. It always amazes me how I go from feeling completely calm & prepared to feeling anxious & full of self doubt the week before a big race. Sound familiar?
I’ve come up with a few tips to help Curb Race Day Anxiety that I hope will help us both.
1. Do Your Homework:
-Read the information the race directors send out so that you know the logistics on where to park, what time to arrive & any special instructions
-Know the course ahead of time. Even if you are not able to train on the course, look at the course maps beforehand. Tri race transition areas can seem a bit overwhelming at 6 am.
2. Do A Practice Run:
-Sounds obvious but I find it really helpful to do a run, swim or bike in the actual clothes I plan to wear on race day. That way you have time to see if anything is uncomfortable.
-When possible, do a complete “run through” of the same distances as your race. Practice waking, eating, hydrating and fueling the same way you plan to on race day.
My coach always says, “practice doesn’t always make perfect but it does make better”. Good advice!
3. Have a Race Day Plan
-Think about each part of you race and how you will run it. What time will you eat breakfast? What time will you arrive? What pace do you hope to keep? Will you start slower? Finish fast? When do you plan to hydrate/fuel?
-Run your own race-stick your plan and don’t worry about what others are doing around you.
I can’t count the amount of times I just threw my race plan out the window at the start line. It never ends well.
4.Visualize
-Close your eyes and visualize yourself at each stage of your race. Picture yourself swimming and breathing. Think about how it feels to ride your bike and then start your run. See yourself running through the finish.
This step isn’t easy for me but I am working on it.
5. Do your “flat self”
-It’s become a custom in our running group to do “flat mamas” where we lay out our race day outfits and post them.
-This is a great way to ensure that you don’t forget anything and allows your friends to give you a little last minute pep talk.
-I find it especially helpful for a triathlon as it requires so much gear and it’s so easy to forget something.
6. Have Fun!
-Trust in your training-arrive knowing that you are prepared.
-Remember why you are doing the race.
-Smile! Those race photographs are posted on line right?
It really helped me to feel a little better just to write this all down. I hope that you find it helpful as well. Yikes 9 days to go!
Did I forget anything? Any tips for me?
Linking up with Nicole
You’ve got it all covered…especially the Have Fun part! Stay present and focus on each moment…enjoy and take it all in!
I will certainly “tri”!
you are ready! and a great post! I can’t remember when I saw the first flat selfie post- I was in love after that. I would literally wake up in the middle of the night in panic that I forget my race bib, now everything is all layed out and waiting on me! 🙂 You will have fun and yes smile we want to see a good picture!
Thanks! I love the flat mamas too it really helps to get things organized!
Great tips Deborah! So excited for you for this race. Do your homework is key – the one thing I’d specifically call out is to pre-drive or ride the bike course if at all possible. I’m getting quite nervous about Challenge Poconos as some people pre-rode and posted there were some really rough sections of road. Good to know that in advance – visibility isn’t always great depending on how congested the bike traffic is.
That’s true good point. I do plan to drive the bike course on Sat just to refresh myself.
You posted this at the perfect time. I signed up for an 18 mile race about an hour and 15 mins away and haven’t even thought about my race day plan…thinking I need to get on it!!! Great tips! 🙂
Thanks! Always helps to be prepared for all kinds of races. Good luck!
You’re gonna rock! My big advice that I give anyone is a) Trust your training b) body glide everywhere there is a seam and c) make a list and check it twice. After that, it is about being flexible and smart about dealing with whatever arises!
Yes body glide is in my bag for sure! Being flexible is a good one too thanks
I don’t get terribly nervous. A bit the day before/day of, but mostly it’s excited. I trust my training. Unless I’m injured, then I’m a bit nervous.
I have a packing list I typed up & printed out & put in a plastic sleeve so I can check things off with a dry erase pen.
Good luck!
I print out a checklist too! It really helps me and I look at it like 10 times. LOL
Amazing tips. Nothing to add because you nailed it all! I’m pretty bad about checking out the course ahead of time and then I freak out when I realize it’s super hilly or something ha! Hopefully I can get better about that. You are going to rock that Iron Girl!
I definitely say get enough rest and eat well. I love the energy at races and that squashes any anxiety I may have.
I’ve only done two triathlons, but one thing that helped me was to actually practice transitions, including the wetsuit. Trying to get out of a wetsuit quickly can be really hard and frustrating, so the practice really helped me feel prepared.
The other thing was just luck. In my first triathlon, the woman I ended up next to in the transition area was so helpful. She helped me set up my space and gave me tips about what I’d need, and in what order. I think that is such a great idea for a first timer..a buddy who helps them feel more comfortable.
Practicing transitions is definitely helpful!
Wow, that sounds so exciting! I know you will have a great race as you seem to have everything in order! BTW, I’m a flat Mama 24/7. Hee Hee.
Also, I’m co-hosting a new weekly linkup called Weekly Wrap if you are interested. I’d love for you to post with us!
I hope so! Thanks! I will check out the linkup thanks
You sound ready to me! My only problem is getting enough sleep the night before and if the race isn’t early enough in the day eating and drinking before hand…. finding a balance to be fueled but also my tummy doesn’t do well running with a lot of food or liquids. The hardest is I usually have 32oz of water within an hour of waking up plus coffee…
Well yes there is all of that too! Now I am going to worry about that too. LOL I always have to pee a lot before the race too bc I drink so much
“Have fun” is always the best piece of advice 🙂
I can’t wait to read about your tri. I’m starting to think one might be in the cards for me at some point 🙂
I think that sounds like a great idea! Thanks
Good luck! You seem very well prepared 🙂
Thanks! I hope so 🙂
Great tips! I’m doing my first bike race in a few weeks, and I know I’ll be anxious before it.. I’m already nervous now! Good luck on your tri 🙂
Good luck to you as well! I always get anxious the week before.
Such good tips! And I love the flat selfie idea :). Good luck with your race! You will knock it out of the park!
Thanks so much and we love the flat selfies!
All great tips! Laying out my clothes the night before is definitely key for reducing race jitters for me!
Thanks! It does help
Great tips! Especially the “falt self.” I never thought to do that when I raced… probably would have saved me a few panic moments!
It really does help to make sure you have everything!
Just like you shouldn’t wear any new clothes on race day, you shouldn’t try any new foods or fuel on race day either.
So true!!
So many good tips and reminders! I definitely agree with getting familiar with the race course ahead of race day! If it’s a destination race, I at least go to the cours website to see the map and elevation:)
It definitely helps! Thanks for stopping by!
All great advice! You are going to do great with your tri – Excited for you!
Thanks Michelle!
Great post! ANY tips to help with race day jitters! Love doing my flat runner selfie too!
They are great fun too!
These are all great tips…you can never be overprepared for a race!
Yes for sure!
These are great tips! I bet you will rock this race!
Thanks I do get really nervous before big races
I don’t run races, but I do compete in CrossFit competitions and weightlifting meets and have the biggest meet of my career coming up next Wednesday! I love your idea about “flat self” and it will definitely be incorporated as I am packing for the trip! My gym bag for this trip will have everything I could possibly need for every single situation. Including rampant starvation and natural disasters, lol! Thanks for posting your ideas!
Oh yes I think these tips would also work really well for your competition as well. Good luck to you that is so exciting. Hope I can read about it afterwards.
Great tips, I do all of this and still get race day anxiety. It’s just me and it’s my normal.
Me too! I was writing this to try to calm myself down really 🙂
One of the biggest things I miss about racing was taking photos of my flat self! I used to spend so much time picking out just the right combo of comfy and cute for races 😉 Thanks for sharing these tips!
It’s certainly very important to have the right outfit 🙂
I would also add trying meditation or breathing techniques – this always help lower my anxiety!
Great idea! I’ve never been really able to do any of it successfully but I know it does wonders for some. Thanks
Agree with all of these. Having a race plan is so important, and sticking to it is hard. Not being influenced by those around you is tough. I just keep telling myself to stick to it, and I usually end up passing a lot of people who started out too fast !
How exciting for your race ! You will do great.
Ha I am one of those people!! 🙂
Great tips, I nodded the entire time because I do every single one of these.
Even the night before, I like to go to bed thinking about how I want and plan to feel at each mile, and when I hit hard points in a race, it actually helps:) Great post today!
Thanks and I hope it will help me too. I tend to get pretty nervous.
I get a lot of race day anxiety before halfs and marathons. Before my last NYC Marathon I could barely eat my breakfast bc I felt naseuous from the nerves! My main thing stems from thinking “What if I can’t finish??” I need to work on this before Chicago!
yep sounds familiar! I hope we both can calm down a little 🙂
Great tips! I wish I would have had this list when I started racing.
Now if I can just get myself to believe it!
This is all great advice! I’m guilty of getting super nervous every time I race or workout.. I think the key for me though is telling myself that i “GET” to race instead of i “HAVE” to race! Turns your whole mindset around!
Totally true! I know the anxiety is all in my head as well and I have the power to turn it around.
Anxiety can feel overwhelming. I have struggled with it for years myself, and it wasn’t until my thirties that I was able to get it under control. When I was in my twenties I took prescription medicine for it but they were full of side effects as well.