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The time will come soon - just under two weeks until many athletes are part of the Fun triathlons at the Trumer Triathlon will tackle their first triathlon!
Will you be at the start too?
Then you get a lot more in this article helpful tips for the "big day" and the time until then.
The fifth and last part of our series of articles is about the concrete competition preparation and about what you in nutrition should be aware of in order to be optimally prepared.
Nutrition: giving the body what it needs
In the days before a competition, as an athlete, you should generally make sure to live as healthily as possible. On the one hand, that means doing the best it can to refrain from alcohol and sugar, and the body instead healthy, valuable nutrients to feed. Eat regularly, build Fruit and vegetables, healthy proteins and high-quality carbohydrates in your menu and - most importantly - avoid experiments! What you haven't tried during the many weeks of training, you shouldn't eat now either.
The competition begins in the head
I'm sure you're a little nervous when you think about your first triathlon. The head not only plays an enormous role in the competition itself, but also in the days before: Be sure that your Training sufficient and you are therefore well prepared. The Preparation is complete - It would therefore be wrong to unnecessarily weaken the body with intensive units in a last-minute action.
Instead, focus on those mental preparation: Go through the competition process in your head, check your equipment, think about what you need in addition in rainy or hot weather and how you set up your place in the transition area. It is also important to go through the regulations of the Austrian Triathlon Association and see what you can find where (transition area, start number collection, etc.) and at what time (schedule).
The better prepared you are, the more you will become on race day great atmosphere in the event area and enjoy your own race.
The most important thing: relax!
You should use the week before the competition week (in this case week 27) for recovery and your average, previous training volume reduce to about a third. You can use the competition week itself for a few last, short units at "racing pace" use to the body on the intensity to tune in. But make sure that these sessions are really short - and stop, even when you're feeling really good, so that you can do just that Take confidence with you can. Pair training is also an excellent way to check again that every move is correct and that the material fits.
It's getting serious - the last days of competition!
We advise you one rest day two days before the competition insert and reinforced at the same time high quality carbohydrates to take to you. This can be, for example, potatoes, rice or whole wheat pasta - not huge portions, but rather small amounts spread over the day.
The day immediately before the triathlon you should do a so-called "Activation unit" which, as the name suggests, is intended to prepare the body again for the impending stress. Ideal for this is a running unit that takes around 30 minutes to warm up and run out (e.g. 15 minutes run-in, 2x 500m competition pace, run-out).
You should also pay attention to carbohydrates on this day, but in the evening before the competition we only recommend a really small portion and in general easily digestible food (So no salad, no legumes, no overly fatty food) so that you can sleep really well. Also a small glass of beer or wine for "relaxation" is allowed. Make sure you prepare everything you need for your race the day before - one Packing list can be found here.
It's Raceday - enjoy the competition!
The time has come: the day for which you have been preparing for a long time has dawned! In the morning you can actually take part in the fun competition, which doesn't start until the afternoon eat breakfast as normal. If the start were in the morning, we would recommend the “classic jam roll”, in this case a muesli and coffee are absolutely fine.
In addition, you should spread it over the day drink enough, Avoid heat and direct sun and only eat small portions of food (banana, bars, if you feel hungry, a small portion of pasta for lunch). To avoid stress, we advise you to pick up your start number in good time (or ideally the day before) and the final preparations for the car hold true. In your envelope you will find next to that Timekeeping Chipthat you wear on your ankle during the entire competition, including one Start number (to be worn on the bike and running route) and Sticker for the seat tube and the helmet.
When you then enter the transition area, your helmet must already be on so that the ÖTRV Technical Officials can check that it is properly seated. Set up your changing place conscientious and focused memorize them Paths to and from there and look for clues that will make it easier for you to find your way around. At the Trumer Triathlon, if you own one, you will certainly do the Wetsuit do not need - but the decision in this regard is always made by the Technical Official no later than one hour before the start.
Let's start - now it's getting serious!
The Competition briefing usually takes place immediately before the start in the Near the swim start instead of. Listen carefully and memorize the swim route well. Should you find that you forgot your swimming cap or lost the chip - on Infopoint in the start area you will surely be helped! Shortly before the start, you should use the time to warm up and swim in, a few Swimming strokes at racing speed are also a great way to keep your head clear and to escape the general nervousness at the start.
The most important thing: enjoy!
If it is actually your first triathlon, you shouldn't stand too far forward or in the middle of the field at the start - rather comfortably with something more space all around swim off rather than getting hectic in the crowd right from the start and losing valuable energy. Be focusedDon't set too high expectations of yourself - your first triathlon is simply about enjoying the great atmosphere and the race. Let yourself celebrate at the finish line and be proud of yourself!
Who knows, maybe it will be there next year Sprint distance as the next challenge on the program?
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