Triathlon Race Day Tips

Fitness, News and Advice
on May 4, 2011

Advice for beginner triathletes from TriEverything coach Marty Munson.

  1. Don’t try anything new on race day. Do what you’ve practiced and you’ll be perfectly poised for a great race.
  2. Get there early. Some races have limited road access and the parking process takes forever. The last thing you want to spend energy on prior to your race is stressing about whether you’ll get to the start on time.
  3. Have a Plan B. Stuff happens. A week or so before your race, plan how you’ll react when it does. What will you do, for instance if you get a flat? (A good response: I’ll calmly pull over, find somewhere to sit down while I fix it and appreciate the few minutes’ rest I’ll get.) Think through potential issues and have a response at the ready.
  4. Trust your training. Stop worrying about whether you’ve trained enough or should be wearing a cap and not a visor. Enjoy the sights and sounds of the event that’s unfolding around you.
  5. Use the secret painkiller: Gratitude. Race getting tough? Say thanks to the volunteers (they got up earlier than you, and they don’t get medals!). Think of all the people who have believed in you—or made it possible for you to get to the pool at 5:30 a.m. or ride all Sunday long. It will make your race go superfast— and the spiritual lift might make you faster, too.

Marty Munson is a USAT Level I Triathlon coach and founder of TriEverything ( Her work has appeared in places including,,, Marie Claire, Prevention and Health magazines.