Race Planning

Those athletes that are prepared the best mentally, physically, tactically and technically will excel on race day. That’s why planning is such an important part of the process of racing. Most athletes that come new to coaching are a bit surprised with the planning aspect of racing. Up until now, they have usually just turned up, got up on race day and raced as hard as they can. I find it much better to really think through your processes prior to the race and have a plan for them so you can focus on what you have to come race time. 

I really like to have quite a simple plan for the race itself. The best plan has very few moving parts.

It’s your decision making ability when the going gets tough that separates a bad race from a good race. When the unexpected occurs in the heat of battle is when we discover truly how prepared we really were. Every race is the same. Be prepared for the unexpected - remain cool and calm. Perform under pressure. Kona is perhaps one of the best examples of this. Many people prepare for the heat but you can't really actually prepare for that kind of heat, wind, and pressure all at once while doing 3.8 / 180 / 42. You can only prepare your mind to be calm when it gets ugly. 

So, keep the race plan itself quite simple. Think in terms of pacing, nutrition, mental skills, race tactics, and the technical aspects of the equipment being used. 

The valuable part of planning comes around the race. When you arrive, when you check-in, where you eat, what you eat, what time you get to bed and what time you get up are all great examples of “controllables”. If you have a plan for the controllables it allows you the mental headspace to be able to do what you have to do and do it well. 

Do you ever notice the best athletes in the world all seem very calm? They have time in their head because it isn't cluttered. By being organised and having game plans mentally rehearsed they are able to instinctually do their job on the day. The second tier players make more mistakes because they are flustered and cant make simple decisions easily. 

Outcomes are perhaps one of the most misunderstood aspects of getting ready for and taking on a race. Everyone says to not think about your outcome. Well that’s kind of a bit misleading. In one way it’s right, bit that isn’t taking into account the human element of sport. The very reason we even talk about processes is that they will lead us to our desired outcomes. Whilst the result on the day is an uncontrollable as such, we can take ourselves towards our goals by controlling what we can. Be outcome driven but process focussed. 

Below are some questions. Use them as your guide. Fill them out prior to race day and send them to me if you wish so we can go through them.

Some of them might seem obvious, but over 30 years in the sport tells me that the obvious things are usually the ones that are missed 

The Race Plan 

1. What outcomes are you looking for come race day ?

2. When will you be travelling to the race and what time to you plan to arrive on race day? 

3. What time is your race start ? 

4. What is your warm up plan ? 

5. What is your race nutrition plan ? 

6. What is your race pacing plan ? 

7. What is your strategy for mechanical mishap on the bike such as a flat tyre ?

8. What will be your pre-race dinner the night before ?

9. What will be your pre-race breakfast the morning of the race? 

10. What will you take to the race for post race re-fuelling ?

11. What equipment will you be using on the day? Is it prepared and ready to go? Have you checked it since last time you used it? 

12. What is the predicted weather on race day?

13. Have you studied the course maps?