Pre-race – race day nerves

There are situations that will pop up in a race that no one will be able to anticipate, the simple issues you should practice, so they are second nature when you come across them. For those unusual situations follow some simple guidelines

• Make sure you start with the present, do not worry about how this issue you couldn’t anticipate might affect things later in the race, deal with the problem in had now, this will help prevent it overwhelming you, you will be surprised how quickly the problem will be over if you focus.
• Deal things in small steps, don’t imagine the whole race, just the next step, by crossing off these small steps things will seem simpler. Remember how those crazy climbs you do in training are helped, when you focus on getting to the next lamp post, rather than looking at what’s left.
• Don’t go looking for problems, react to them if they happen. By practicing all of what you can before the race you will be ready, building your confidence. Then when or if something unexpected does happen you can give that your focus, knowing that anything else is covered and familiar to you already.

Swim – loosing your goggles in a swim

Googles can get knocked off in a swim, minimise the possibility by wearing two swim hats, put your own hat on first then your goggles followed by the swim hat supplied by the event organiser. By wearing your goggles under a hat you are very unlikely to loose the goggles completely.
If however you do – take your time, spend a few seconds and look for the goggles, if you don’t find them quickly move on. If you are uncomfortable with swimming without goggles, perhaps close your eyes or one eye when your face is underwater, opening them to site and breath.
Stay calm and make your short-term focus – “getting through the swim”. There is plenty of the race left to still do well.

Bike - Mechanical problems during the bike leg

Again its primarily about preparation, punctures or dropped or even broken chains are very stressful, so make sure you follow some simple guidelines

• Practice before the race, make sure you know how to remove a wheel, can change your inner tube. That you have the right equipment available on your bike. Use them when practicing so you are sure they are right for you.
• Stay calm, fixing the problem whist worrying about the effect, won’t fix the problem quicker. Do not watch other riders as they pass you, focus on the problem ONLY.
• When you have fixed that puncture or any other issue. Start slowly and in a low gear, gradually building up your speed, going mad and trying to catch up will make things worse. The chances are you haven’t lost as much time as you think

Bike / Run – dropped drink or get

​You have convinced yourself that on the longer rides / runs that dropped fuel, be it a drink or a gel is now going to ruin your race. If you have a strategy in place it will be less of a problem

• You have lost that drink or gel so move on, its gone and there is nothing you can do about it. Other than work on the next steps
• It’s a long race so there will be drinks stations, so you now need to foicus on what you plans are at that station.
• You have obviously practiced with the fuel you are using so the next step is to look for those at the next station. Likewise, you will know what to avoid, get ready for that next station to make it the most efficient you can
• Remember if all else fails fill your drinks bottle with water and if on the bike get back on track at T2.
• Finally stay calm and focus on preparing to make the most out of the situation, not worrying about the consequence.

 

One method of checking the preparedness of a bike is an 'M-check'.  So called because it forms the shape of an M starting at the front hub, travelling up to the handlebars, down to the bottom bracket, up to the saddle and back down to the rear hub. .
The below list gives a more complete list of areas to examine when performing the M-check.

Front Wheel:

• Axle nuts/quick release – tight / firmly closed.
• Spokes all present and tight.
• Brakes – secure and working, aligned and not rubbing against tyres.
• Lights/reflectors – if fitted, then tight and working.
• Tyre – check for wear, cuts and splits in the tread, and that the tyre is inflated to the correct pressure.
• Bearings – grip rim and rock back and forth to feel for loose bearings.
• Spin to check for tight bearings and poor alignment or buckled wheels.

Handlebars:

• Headset/handlebar tight with no side-side play.
• Brakes levers/gear shifters working correctly.

Chain Ring:

• Front derailleur – working correctly with smooth changes. Wires not frayed.
• Cranks – spinning freely with no side-side play.
• Pedals – fitted correctly, and free from debris. Also check cleats are clean and not worn.
• Chain – check it is well oiled and not rusty.

Saddle:

• Fitted tight, facing in the correct direction and set at the correct angle for the athlete.
• Free from rust, damage, cracks.
• Tightly secure (seat post clamp).

Rear Wheel:

• As per front wheel +
• Rear derailleur – working correctly with smooth changes.