May 20th 2014

1. lay out your race kit the week before the race to be sure that you have everything – race number belt, CO2 cartridges, sun visor, lace locks or elastic laces, sunscreen, transition towel, Vaseline – you have not needed this gear in 6 months!

2. put baby powder in your wetsuit so that it slides off easily post swim.

3. put electrical tape on your helmet or bike frame where you plan to stick the race number sticker. It is much easier to peel it off of the electrical tape than off of your $10,000 bike or $200 helmet.

4. women, if you plan to carry a PowerGel in your jog top, wear 2 jog tops so that the PowerGel can sit in between the fabric of each jog top and then it wont rip your skin! This is especially useful in marathon or ½ marathon races.

5. drink 500 ml of electrolyte prior to your race start. This will hydrate you and will give you extra carbohydrate.

6. drive the bike course and run course – become as familiar as you can with the race course. This is crucial for a “A” race.

7. visualize your race from start to finish including seeing yourself be the person/athlete you want to be before the race in transition and during warm up.

8. make a list of your assets – your best workouts – all of your character traits that make you a champion – why you are special. When you are racing, it is easy to forget how amazing you are so this list will get you back on track and will elevate your performance.

9. come up with a theme for your race – a reason to race – why are you here. Again, when you are racing, it is harder to quit or walk or stop trying when your brain is locked on a theme.

10. love every minute – sport is a privilege. A not so great day in sport is better than any day in the hospital, in prison, in captivity, in a war, homeless, etc ..