Part of race planning involves mentally preparing for all eventualities, including what could go wrong.

Here are some examples of what can go wrong during a race, and the strategies you can practice in training so that you can quickly and almost sub-conciously deal with them.

Be prepared for what could go wrong

By planning for every eventuality it means that should anything go wrong during the race there is no panic, you simply follow the pre planned procedure and get back on track.  

 

Swim

Lost goggles

Straps under your hat

Practice swimming without goggles

Follow the bubbles!

Spare contact lenses in T1

Get boxed in

Practice power surges

Jelly fish

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Grow it.

Whatever it is, the way you tell your story online can make all the difference.

Bike

 

Lose contact lenses

Have 2 pairs of spare lenses on the bike / in your special needs bag, and again in T2

 

Crash

Pause, breathe, assess yourself, assess the bike. Take a moment before trying to set off again.

 

Time penalty

Know the locations of the sin bins, and take at the earliest opportunity.  

Use the time to stretch and drink/eat as HR will come down quickly.

Don’t waste time and energy getting angry.

Puncture

Spare tube / tub with gas on the bike

Spare tube / tub in special needs bag

Practice puncture repair in training

 

Chain break

Have a chain tool on your multi-tool

Carry spare links

Practice how to put spare ‘power link’ in

Lost nutrition

If using your own nutrition in the race, ensure you have also tested the course nutrition so you know if it can work for you.

In training, do some sessions with low / no nutrition, so you know how hard you can go and for how long without taking any food / drink on.

Ensure you have extra / spare in the special needs bag.

 

Cable break

Practice how to use the limit screws to set your bike as a single speed

Practice riding as a single speed / limited gears

 

Run

 

Cramp

Stretch, drink, take on salty / strong flavoured food / pickle juice!

Keep gently moving.

 

GI distress

Stop eating and drinking, lower your intensity (walk) until things settle down

 

Blisters

Stop at the earliest sign, check your socks / laces. When passing an aid station apply Vaseline or similar. Avoid getting your socks and shoes wet.

 

Sunburn

Put extra suncream on in T2

Run in the shade where possible (even if that means crossing the road / taking a longer line)

 

More ‘Actions On….’

  • Description text goes hereSymptoms:

    • Thirst, dry mouth.

    • Dark-coloured urine or reduced urination.

    • Dizziness or light-headedness.

    • Decreased performance and mental clarity.

    Actions On Dehydration

    Practical Steps:

    1. Rehydrate Gradually:

      • Sip 200-300 mL of water or electrolyte drink every 5-10 minutes until symptoms improve. Avoid chugging large amounts, as this can cause bloating or nausea.

      • Use fluids with ~500-1,000 mg sodium/L to retain water.

    2. Assess Sweat Losses:

      • If you’re sweating heavily, increase fluid intake to ~1,000 mL/hour.

    3. Adjust Pace:

      • Reduce intensity to zone 1 or 2 to allow better absorption of fluids.

    Mental Strategies:

    • Mantra: "Sip and steady." Focus on calming your breathing and sipping consistently.

    • Visualization: Picture yourself finishing strong after resolving the hydration issue.

  • Symptoms:

    • Nausea or feeling full.

    • Stomach cramps or bloating.

    • Reduced ability to eat or drink.

    Actions On GI Distress

    Practical Steps:

    1. Reduce Intake Temporarily:

      • Stop eating solid foods for 30 minutes. Switch to sips of water or a dilute sports drink.

    2. Switch to Liquids:

      • If tolerable, use liquid CHO sources (e.g., dilute sports drink, energy gels with water).

    3. Manage Nausea:

      • Take small sips of ginger tea, ginger chews, or flat cola if available.

      • Avoid acidic or concentrated CHO sources (e.g., full-strength gels).

    4. Release Bloating:

      • Slow your pace and allow time for gas or bloating to resolve naturally.

    Mental Strategies:

    • Mantra: "Calm and adjust." Remind yourself that these issues often pass with time.

    • Reframe: Treat the problem as an opportunity to test your adaptability and resilience.

  • Symptoms:

    • Sudden fatigue or inability to maintain pace.

    • Heavy legs and low energy.

    • Feeling cold, dizzy, or mentally foggy.

    Actions On Bonking

    Practical Steps:

    1. Quick CHO Intake:

      • Consume ~30 g of simple CHO immediately (e.g., gel, cola, or a handful of candy).

      • Follow with another 20-30 g CHO 15-20 minutes later if symptoms persist.

    2. Hydrate:

      • Sip fluids to aid CHO absorption, ideally a sports drink.

    3. Reduce Intensity:

      • Walk or slow to zone 1 until energy levels stabilize.

    Mental Strategies:

    • Mantra: "Refuel, recover, resume." Break the race into small, manageable segments.

    • Visualization: Picture yourself regaining energy and returning to a steady pace.

  • Symptoms:

    • Profuse sweating or heat cramps.

    • Flushed skin, nausea, or rapid heartbeat.

    • Light-headedness or confusion.

    Actions On Overheating

    Practical Steps:

    1. Cool Your Core:

      • Use cold water or ice packs on your neck, wrists, and forehead.

      • Pour water over your head and shirt at aid stations.

    2. Slow Down:

      • Reduce intensity to avoid exacerbating heat buildup.

    3. Hydrate Strategically:

      • Sip cool fluids with electrolytes (~500-1,000 mg sodium/L).

    Mental Strategies:

    • Mantra: "Cool and calm." Focus on deliberate, relaxed breathing to reduce stress.

    • Reframe: Remind yourself that cooling measures are working and conditions will improve.

  • Symptoms:

    • Sudden, intense muscle tightness or spasms.

    Actions On Muscle Cramps

    Practical Steps:

    1. Stretch and Relax:

      • Stop briefly to stretch the affected muscle.

      • Gently massage the area to release tension.

    2. Electrolyte Boost:

      • Consume 500-1,000 mg sodium immediately (via salt tablets or electrolyte drinks).

      • Include potassium-rich foods if available (e.g., bananas).

    3. Hydrate:

      • Drink ~250-500 mL water or electrolyte solution to rehydrate.

    Mental Strategies:

    • Mantra: "Stretch, sip, and continue." Focus on slow, deliberate actions to manage the cramp.

    • Reframe: Treat the cramp as a temporary setback you can resolve.

  • Symptoms:

    • Physical and mental exhaustion.

    • Difficulty maintaining motivation.

    Actions On Fatigue

    Practical Steps:

    1. Consume CHO and Caffeine:

      • Take ~30-60 mg caffeine (e.g., a caffeinated gel or flat cola).

      • Consume 20-30 g CHO to boost energy.

    2. Break the Race into Sections:

      • Focus only on reaching the next aid station or marker, rather than the full race distance.

    3. Adjust Pacing:

      • Slow down to zone 1 temporarily to allow recovery.

    Mental Strategies:

    • Mantra: "One step at a time." Break the race into smaller, achievable goals.

    • Visualization: Picture yourself crossing the finish line, using the crowd or scenery as motivation.

  • Symptoms:

    • Feeling defeated or wanting to quit.

    • Losing focus or motivation.

    Actions On Mental Fatigue

    Practical Steps:

    1. Focus on Simple Tasks:

      • Concentrate on immediate actions like fuelling, hydration, or steady breathing.

    2. Reset Your Mind:

      • Use a mantra to replace negative thoughts ("strong and steady").

      • Smile or give a small fist pump to shift your mood.

    3. Seek Support:

      • Engage with other runners or use the energy of spectators to stay motivated.

    Mental Strategies:

    • Mantra: "Finish strong, no regrets." Remind yourself why you started the race.

    • Reframe: Treat the challenge as an opportunity to grow and test your resilience.

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