It's hard to maintain weeks of focus and determination during triathlon training, which is why recovery weeks and racing is so important during training. Recovery weeks are something to look forward to (and those of you who train know what it feels like the weekend before starting a recovery week) and races keep training spiced up a bit and helps keep your eye on the prize. If you can plan a race at the end of a recovery week - even better. You can reward yourself by kicking butt at a race after a rested recovery week!
Not everyone is doing more than one triathlon during a race season. And that's OK. One triathlon is an awesome goal and accomplishment. Those that are signed up for multiple races might be trying to focus in on being fast at the shorter races, and 'peak' for each race. Some might have a long distance race as their 'A' race, and are adding shorter races before to practice in race clothing, nutrition, hydration and transition. Each race adds to your race 'bank'. Each race should be looked at for lessons learned to take into future races, even if it's not your best race, ESPECIALLY if it's not your best race. Both DH and I have had our best Lessons in our worst races. A couple years ago, my seat post was not secure (manufactures defect that I didn't know about until after) and fell so I had to ride out of my saddle for about 15 miles of the first loop (total of 56 mile bike). I quit. I went to the parking lot to look for DH. I cashed it in. Fortunately DH was out on a run and I ran into a bike mechanic. He fixed my seat and tightened it as best he could. It got me almost thorugh the second loop and I finished the bike, and on to the run. My nephew had come to watch me that day - his first triathlon. I saw him in T2 and had the gumption to continue on to the long run. How could I quit after seeing him cheer me on? Recently DH had a flat on the ride, fixed it and finished the race. Had he not flatted he would have finished better in his age group than he ever had before. We both proved that we could overcome and conquer, even when we know we will not have our best time. In my case, that day, was still my best race, and my favorite race.
The triathlete that is successful in Planning, Executing and Reflecting on each race will grow as a triathlete and see progress as they continue in the sport. Planning not only includes your training plan, but also getting prepared the night before your race. Set up a transition area the night before. Grab your wetsuit (if you're wearing one), your race clothing, timing chip, cap and goggles and stand in front of your other gear. drop your wetsuit, cap and goggles and pick up what you'll need for the ride. You'll need shoes, and a helmet to race. Are you wearing sunglasses, sunscreen, socks, taking in nutrition/hydration? Do you have to wear your race number for the bike? Do you need your race number on your helmet or bike or both? Once you know you have everything you need for the bike leg of the race, set that down and grab your run race gear. You'll need shoes and a race number. sunglasses? Are you taking in nutrition or running with hydration? Make sure you have everything you need to race.
Makle sure you know WHAT you need in your transition area for your race. Know WHAT order you will pick it up and put in on (T1 or T2), as well as what order you will take it off or change it up in T2. Step through what you will do in T1 and T2 several times. When you are racing your mind gets foggy, so you can rely on your ability to think clearly and remember then - it must be a habit.
In order to Execute, it's a bit more then just showing up to the race. What is your goal for the race? Is this your "A" race and what all those hours of training were for? Is this a "C" race and you are trying out some different nutrition and hydration in a race scenario? Know what your goal is for the race (not always a time) and execute that to plan. Then take the time to Reflect on your race and any lessons your learned that day. Maybe it's as simple as trying to smile through parts of the race when you are struggling. Smiling might not make you feel better initially, but a spectator will notice and help bring you out of your funk :)
Post Race, it's easy to forget to refuel your body in the excitement of crossing the finish line, regardless of it's just another training day or your main race. Plan to have something ready to go in your tri bag that you can grab quick to get in your body within 20- 30 minutes of crossing the finish line. A ziploc with your favorite recovery powder. Peanut M&Ms (one of my friends fav treats for herself during an otherwise strict nutrition plan during training). Recovery bar. You want to make sure you get in carbs and protein. You can look up formulas on different sites as it all depends on size of athlete and length of race. But I usually figure if you can get in 200-400 calories within 20 minutes, and then have a balanced meal in the amount of time after the race that the race was long. Example, if you had a race that was 90 minutes, you have 90 minutes (+20 if you took in calories in 20 min) to have a balanced meal. So think ahead if you are far from home and how you will get that body re-fueled.
Quick easy recipe for Grab and Go Protein - Mini Egg Quiche
Ingredients:
12 eggs
Veggies (Onions, Peppers, Mushrooms, basically anything good in an omlete)
1/4 lb breakfast meat (bacon, gd chicken/chorizo/turkey)
Cheeese grated or chopped
You can use any combination of the above Veggies/Meat/Cheese. I have made all combinations and they are all good. I am dairy free, but DH is not, so sometimes I just toss cheese in 1/2 and bacon in the other half.
Turn oven to 350 degrees. Line muffin Tins with liners. I use these. If using meat, brown meat in skillet, or grab already cooked meat out of the fridge. [We always have left over bacon from the weekend that we use for sandwiches, so I just cut a few pieces of bacon up. Can cook veggies too, but I usually just toss the veggies in raw to save time.] Toss in veggies/meat/cheese to fill the liners 3/4 full. Don't worry the eggs will fit :) Whisk eggs pretty good. If you have the time (and energy to clean) use a hand mixer for 30-60 seconds on medium. Just helps with the pouring. Pour the eggs into a container that has a pour spout (if not already in one) and pour over the top of the veggie/meat/cheese mixture. Toss in the oven for 25 minutes. You'll know when they are done.
You can nuke for 30 sec if you wish, or eat cold (in a tortilla mmmmmm), or break into pieces and toss in a skillet.
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