Simple fixes for some race day problems

Race day nerves and problem handling
There are situations that will pop up in a race that no one will be able to anticipate,. The simple issues you should practice, that way 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 might affect things later in the race, deal with the problem in hand now. This will help prevent  the problem overwhelming you and this way you will be surprised how quickly the problem will be over.
• Deal with things in small steps, don’t imagine the whole race, just the next step. By dealing with things in small steps things will seem simpler. 
• Don’t go looking for problems, react to them if they happen. By practising all of what you can before the race you will be already, building your confidence. Then when or if something unexpected does happen, you can give that your focus, knowing that everything else is covered.

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? 
• Make sure you have the right equipment available on your bike. Use them when practising so you are sure they are right for you.
• Stay calm, fixing the problem worrying about the affect, won’t fix the problem quicker.
• Do not watch other riders as they pass you, just focus on your 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 gel 
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.

• So you have lost that drink or gel, move on, its gone and there is nothing you can do about it.
• It’s a long race so there will be other drinks stations, so you now need to focus on what you plans are at the next station or transition
• You have obviously practised with the fuel you are using so the next step is to look for those at the next station. Likewise, you will know what fuel 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.

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