First olympic distance

ka97

So I am doing my first Olympic distance tri in about a month. As I see the date getting closer and closer on the calendar, I get closer and closer to freaking out. I'm following my training plan. But I'm wondering....is there anything I should be doing/thinking about as I get closer to race day? I've done several sprints, but anything I should be doing differently for the olympic distance? I don't usually taper; is that something I should have worked into my training plan? What about nutrition? For a sprint I usually just bring a gatorade, sometimes a GU if it's a bigger race and I have to wait awhile for my swim wave.
Any advice would be welcomed.

vtate75

I have just completed my first sprints, so I am looking forward to the advice you get here. I think that freaking out is pretty normal though. It's probably a good thing because it will keep you working! Good luck.

scott091501

I think the tricky thing about Olys is pacing your bike leg right so that you come off ready to run at top speed ( or the top speed you feel comfortable with at a 10k distance). For me that's in the high 150s HR wise. It is very easy to overcook the bike on an Oly. This is also the first race where you probably should eat on the bike and the run. I like to just dilute my GUs in the water bottle on my bars and then keep another on the frame of just water. So I'll start sipping on my nutrition bottle as soon as I'm on the bike with the goal of finishing it with 20-30 minutes prior to getting off. Starting the run with a clear system is always a good idea. You don't want to be "sloshy". Once running I pretty much live off aid stations with a backup GU in a pocket somewhere just in case. Pace wise on the run I start out comfortably fast and then about halfway through decide if I have the juice to drop the hammer or maintain my current pace.

trijoe

Scott's advice sounds like a really good way to race an Oly if you ask me. I normally start carrying bike calories at 20-21 miles of bike leg.

A big part of racing well with your nutrition is training well with your nutrition. It's easy to just go out for rides, or runs, or whatever, and not really think about how your body's going to react to something on race day. Which makes it very easy to ruin an otherwise outstanding race by screwing up your race day nutrition.

So, if you decide to RACE with nutrition, TRAIN with nutrition. You want to see exactly how your body handles different items. Sometimes something that seems good post workout can screw with your gut in the middle of the race. And you also want to make sure your gi system knows what you're about to spring on it. So, not only should you try out different items to see how you handle them, but you should also consider some race pace training workouts with your nutrition. Train your body, train your mind, train your gut.

I will say, though, that I tend to hit a gel and water bottle in T2, so I don't go out on the run and bonk. I tend to handle my run energy better early on than later on. Sounds like some good things to figure out through your training!

Hope this helps, and good luck! It's race day!!!

TriJoe.

ka97

Thanks so much for the advice!

What do you do for workouts the week before and after your race? Is it necessary to taper? Or do you find a couple days rest/light activity is sufficient?

trijoe

I don't really do a formal taper, per se, for Oly's. I do cut out the weight training the week before.

I have a tradition, it's really not necessary, but it's my habit so why go against it? 2 days pre-race, I have a carbo-fest. Spaghetti is good, but I prefer Asian noodles, like pad thai or something similar, and unsweetened boba tea.

I take a rest day 2 days out, then the day before I so something light, easy, fun. Like a short run or ride. Usually, some time during the pre-race week, I get all my race day gear, and do some sort of bike/run brick in it, just to make sure there are no wardrobe malfunctions. That's really about it.

Enjoy your race! It'll be a ton of fun!

scott091501

My pre-Oly race week looks as follows:

M- Off
T- 1500m swim at race speed plus 10 seconds/100
W- 60 minute EASY ride w/ 15 minute brick at race pace, 4 x 600 in the pool
Th- 30 minutes of intervals on the bike, 60 minute recovery run
F- Off
S- Quick OWS at race location if possible, Short ride and run on course if possible just to stay loose.
Su- Race

ka97

Thanks!!! I appreciate all the advice!