On race day, fitness is clearly important, but strategy often separates a good race from a great race. We spend hours training our bodies to be faster and stronger, but often overlook the small, tactical decisions and skills that can make a big difference in performance. From pacing and positioning to mental tactics and transitions, here’s how to race smarter. (BONUS: Free download at the end!)
1. Race Reconnaissance
Know the race course and conditions of your next race. This is key to smart training. If it’s a hilly course, train on tons of hills. If it could be a hot day, get out in the heat. Windy? Don’t avoid the windy days, especially on your bike. Train in the conditions, to the best of your ability, that you’ll be racing.
If you’re not racing in your backyard, where you can train on the race course, one super helpful tool for riding is Rouvy. You can ride so many different courses with full video. It’s been a game changer and eye opener for all of my athletes who train with Rouvy. Also, gather all the local input you can from social media and the race website. You’ll find some great insights, just avoid getting caught up in excessive social media chatter.
2. Swim Tactics: Start Strong, Swim Smart
Know your ability level
Are you a first timer? A seasoned triathlete and fast swimmer? This informs your starting position and your start speed. As a beginner swimmer, especially to the open water, you’ll want to start slow and work up to your race effort. An experienced swimmer can start fast and get out in front quickly. But, you must train for whatever start speed will be the smartest tactic for you. We all get caught up in the start and can go out too fast for our ability and training. Starting slow takes training as does starting fast. Practice both in the pool and open water.
Start line positioning
Where you line up at the start of your wave can make or break your first few minutes and even the rest of the swim. Strong swimmers should line up front and center. If you’re a slower swimmer, start midway in the pack (but to the side!) and to the opposite side of the first turn buoy. If you’re new and feeling intimidated, start at the back. Avoid getting stuck in the middle of the “scrum” at all costs!
Sighting and Navigation
These two skills go hand in hand. If you sight effectively, you swim straighter and therefore more efficiently, avoiding swimming excess yardage. Check out the navigation line between buoys before you get in the water and again once you are in the water (it looks very different from water level vs standing on land). Check the sun angle as sun glare will effect your ability to see your targets. A good pair of tinted, polarized goggles greatly reduces sun glare. You may need to pick larger landmarks to help you get to the buoys when you can’t see them from the water. Aim for the buoys to swim the shortest course, but swimming in clean water and avoiding the pile up at the buoys can save time and energy.
A Word About Drafting
Drafting is legal in all triathlon swims and can save significant time. Learning to do it on race day can be a big challenge unless you’re an advanced level open water swimmer. If you have high performance goals, practice drafting in the pool and open water so you can take advantage of this time saver on race day.
3. Bike Tactics: Pacing and Race Distance
Manage your effort for the distance you’re racing
Pacing for a full Ironman distance bike ride is very different from pacing a draft-legal sprint distance bike. In either case, avoid burning too many matches too early on the bike, unless you need to get out hard to get into a draft pack. In this case, starting hard is critical. In long course racing, your average effort is more in zone 2 or 3. But short course racing, you’re hitting the majority of your race at zone 4. Know your target heart rates, power or perceived exertion. Using aero positioning will increase your speed at any given energy output.
Know the rules
Avoid getting time penalties for some of the common rules violations: drafting, bike positioning, helmet strap, littering, equipment, unauthorized assistance, know the course, headphones/cell phones, race numbers, etc. Click here for the full set of USA Triathlon rules. Click here for a full set of Ironman rules.
Fueling on the bike
This is critical for any race longer than about one hour long. Proper fueling (hydration and nutrition) needs to be practiced in training as there can be a lengthy trial and error process to find what works best for you. Also, what works for predicted race day weather conditions. Train your gut as you train your muscles. Arrive on race day with a well rehearsed plan.
4. Run Tactics: Pacing and Race Distance
Manage your pace for the distance you’re racing
Similar to the bike, pacing needs change for the distance. Basic tactics are similar to the bike tactics. One thing for all distances, avoid going out too fast for your abilities and training.
Train for the runs off the bike
The first few times you run off your bike, your legs may feel like bricks. But you can train both mentally and physically for this. And, the more you train running off the bike, the easier and better it feels.
Use surges tactically, or not at all
If you’re racing for position, pick moments to surge – such as aid stations or hills. Passing decisively gives you a psychological edge. Just make sure your surges are controlled and not desperate. And that you can mentally and physically work to stay ahead of who you just passed. If you’re a newbie, stick to your pace strategies and don’t worry about surges, unless you want to surge to the finish line!
Mental Tricks
If the run isn’t your favorite, here are a few tricks to make it more manageable. Break the run into manageable chunks. Focus on running to the next aid station or tree or mile marker. Or, set your watch at specific intervals. Engage with other triathletes and spectators. Your positive comments to others can help boost your attitude and performance. Celebrate little victories: making each mile, focusing on your form, etc. Nothing is too small. Repeat a positive powerful mantra, count your steps, time your steps with your breathing. Mental strength is a secret weapon in the final stretch.
5. Transitions: Free Speed You Can’t Afford To Waste
Train your transitions
By working on transition training as part of your overall training plan, you will get faster and more efficient. This is critical for being prepared at any level or distance of racing. Set up a mock transition area in your yard, basement, driveway, street or nearby park. Remember to practice wetsuit removal as well. Run through mini transitions for several repetitions. Do this 1-2 months out from your races and throughout the summer to refine your skills.
Organizational orientation of transition area
When you arrive at the race venue the morning of or day before your race, first, find your assigned spot on the racks. Rack your bike and lay down your gear. Go through the process of where you enter and exit the swim; where you enter the transition area and run to your bike, etc. Knowing your path and the transition area flow helps you with efficient, quick transitions. Also, don’t overpack. Fewer items means faster decisions and smoother execution.
T1 – Swim to bike
Lay out your gear in a simple visual order. If using bike shoes on the pedals, rehearse riding with your feet on your pedals and flying mounts and dismounts (intermediate to advanced skills).
T2 – Bike to run
Know where your rack is and visualize your steps. Remember your elastic shoe laces for your running shoes. Have your running hat, nutrition and race belt ready to grab and go. Fast transitions require some organizational skills that we can all master.
6. Create a Personal Race Plan. Then Reflect, Refine and Repeat
Outline your pacing, nutrition and gear for each leg of the race. Review and revise it as often as possible, especially the night before the race. Confidence comes from preparation; preparation improves confidence and reduces race day anxiety.
After your race, write down what went well and what didn’t. What decisions helped? What could you improve next time? Race tactics are learned through experience, but reflecting on them is how you truly improve.
Want help planning your next race strategy? Download the free Race Day Tactical Planner (or work with a coach to fine-tune your approach).
Remember, the smartest racer often crosses the finish line the fastest.