1. Swim Plan & Tips
2. Transition 1 Plan & Tips
3. Ironman Bike Plan & Tips
- Are you going to ride in your triathlon / swim kit or get completely changed into a cycle kit?
- Mount your bike when it is safest & easiest to do so. If the mount line is crowded, run through the traffic of bikes & mount when you are clear
- What are your power targets or perceived effort levels to control your pace on the bike?
- What is your nutrition plan? When will you start eating and drinking, and how often?
- Get up to speed on the bike and then put your feet in; this is easier and more time efficient
- Ride or drive parts of the bike course in advance prior to the race, learn the hills and think about gear selection in advance
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Bike Special Needs Bags Tips
- Park spare tubes & canisters in case you have multiple flats
- Pack spare extra gels or energy supplies in case you drop yours or run out
4. Transition 2 Plans & Tips
5. Run Course Plans & Tips
- What is your planned running speed according to your training?
- Are you going to stick to run intervals (with walk breaks) or run the entire leg?
- What is your nutrition strategy? How often will you eat & drink? Ideally use the products available from the race to save you carrying your nutrition & drinks
- Ideally practice your nutrition strategy of eating & drinking during training that lines up with aid station distances on race day (usually ~every 2km)
- Take the first few kilometers easy to find your leg after the long bike, and settle into a rhythm. It’s better to go a bit slower at the start and build into the run than go out too hard and struggle later on
- Talk positively to yourself. Your body posture will match your mental state so give yourself positive feedback
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Run Special Needs Bags Tips
- Pack fresh socks
- Pack blister protection bandaids
- Pack a salty snack that may cheer you up if you are struggling
- Pack a comfortable long sleeve running shirt if you think you may still be running in the dark
6. The Finish Line