Triathlon/duathlon event 3 days away

Susan Roberts is writing a six-part, weekly column about getting ready for Sunday’s Crescent City Triathlon and Duathlon in August This is the final installment.

“What do I do? What have I done? Why am I doing this? It’s three days away: my first duathlon/triathlon!”

Sunday is Crescent City’s 27th annual Triathlon.

First you breathe deep and then you visualize the race! Honestly, spend some time just thinking about what is going to happen.  Envision yourself coming across the finish line! At this point, it’s all in the head; you’ve trained, you’re ready, there is nothing more you can do! Better under-trained than over-trained! 

• Today: Lay out your “transition” area in your house (adapt this triathlon setup for the duathlon).

That means: a bright towel will be your “home base,” set up next to your bike. Place your running shoes on the back half with the tongue open and laces undone, on top of that put your visor/hat, upside down with bill toward  you so it’s easy to put on.

In front of the towel, place your bike shoes with laces open etc., one rolled-down sock in each shoe. On top of that put your helmet, upside-down, straps open and adjusted correctly, sunglasses on top.

Then put place your T-shirt, with pinned-on race number on front, or your race belt with the number.  If you’re thinking you’ll need food or water in transition, leave it there.  But, but, but ... be a minimalist here.  Too much junk on that towel and you’ll be hopelessly lost when you are nervous, wet, rushing, shaking. Now, look at that towel setup: it’s your home.  Set it out again Saturday night, and pack it up!

Get some good sleep Thursday and Friday nights; pre-race night might bring butterflies to your dreams. Drink lots of water, be hydrated. Avoid overly fatty/sugary/spicy foods the days before the event. Stick with easily digestible foods. 

• Friday: Breathe deep, envision, do a very easy workout — a “stretch-out swim,” a jog or an easy bike ride.

• Saturday: Do not do any workouts.  Rest, breathe, visualize.  Read, go to the movies, pack your bags, register/pick up your packet from 5 to 7 at the pool to avoid lines Sunday at 6:30. Set your alarm, go to bed early.

• Sunday: Nothing new today!  Eat an easily digested breakfast, use your nutrition from your training. Drink water. Arrive at the pool earlier than you think you need. Transition and registration open at 6:30. You’ll be directed to a rack for your bike. Get your race packet, look for your approximate swim time start, get body-marked.

In your packet/goodie bag will be your race number to pin on your bike/run shirt, a number to put on your bike, and one for your helmet. Your chip will be attached to an ankle bracelet which is velcro-ed on. Put it on right away (even the night before!).  Don’t lose that, as you'll be charged for it!

There will be maps/directions, a free ticket for the raffle drawing, your T-shirt, along with some “goodies,” too. 

Go set up your “home base” transition towel with your gear.  Make sure you have your filled water bottles in your bike cages, and a zeroed-out odometer. Be sure you’re in the right gear to start off! Look at the maps.  Know where you’ll be going and know the finish!

Important: Walk through the transitions. This means starting at the pool exit and walking down to the bike and memorizing where it is. Walk out of transition as if you were on the bike ... then “return” to transition and your towel and envision switching to your running gear, walk out the run exit.  People always get mixed up — don’t let that be you!

Don’t go out too fast, pace yourself; don’t worry about others around you, look within and race your own race; tonight it’s you looking back at the mirror, smiling over your success, not them!

Some people get energy from others during this time and they will talk and joke. Others lose energy to others; they are better off listening to music, walking away, looking at the sea, etc. Figure out which on you are.

Breathe, relax, hit the bathroom, breathe, relax ...  go out and play!

Susan Roberts, who could neither swim nor run six years ago, placed fifth in her age group last November at the 70.3-mile triathlon World Championships. She started at the Crescent City Triathlon and has since become an ISSA-certified personal trainer.