Implement this race week checklist for your best Rookie Tri
by: Des Ficker Berry
The days before a big race can be stressful and hectic. Your mind might start to do funny things and your body can feel like it is playing tricks on you. That’s why you should closely follow a race week checklist.
I have had my absolute best races feeling slug-like several days out from a big race. I have learned to ignore signs of fatigue. You should know that your body is shutting down and resting to prepare for the big fight! I have created a race week checklist of how I spend my time and things I recommend doing five days out. Use some or all of my advice leading up to Rookie Tri!
Tuesday (5 days out)
- last hard swim session of regular length, get in a set of 200s or 100s for some strength and speed
- track session 4-6 x 800m with 90 secs rest, feeling good and strong but not going all out
- sleep more than usual this night and eat more fruits and veggies, less starchy carbs
Wednesday (4 days out)
- if needed, get a final tune-up for bike (schedule with James Balentine of City Limit Cycles and he’ll come to you!)
- purchase any last-minute items you might need (gels, hydration, sunglasses, etc.)
- 1-hour bike ride with some fast, 1-2 minute pickups at race pace
- easy run and stretch
- begin packing with that packing list!
Thursday (3 days out)
- wake up and take ten minutes to imagine a perfect race in your head, down to each detail, this also helps you remember everything you need for the race
- short swim with some fast 50s and 100’s
- easy spin on the bike, if you have time
- pack for the race (make a list and check it twice!)
- begin adding in more carbs and thinking a lot about hydration
Friday (2 days out)
- depending on your work/travel schedule, make this day very easy workout-wise, fit in a run or a swim if you can
- hydrate and eat well all day long
- dinner is important, make sure you get plenty of good carbs and lots of sleep with positive thoughts flowing about your race
Saturday (1 day out)
- get easy and short workouts in as soon as you wake up (all three sports), no more than an hour of working out total
- hydrate and eat a hearty breakfast and lunch, cut fiber intake completely on this day (low on salad and fruits )
- pick up your packet!
- lay out all of your race gear, organize it well so you can be done with it and relax
- have a good dinner with no new foods!
- do not go to bed stuffed or hungry
- watch a movie as you go to bed that will help you get a good night’s sleep
Sunday (Race day!)
- wake up and start moving around, jog a little after a coffee to get the-you-know-what flowing
- eat an easily digestible breakfast (mine is always rice bread with peanut butter and honey)
- carry a snack with you and some sports drink to drink one hour before go time
Get out there and kick some booty! You are all ready to go and have some FUN!!!
Desiree’s extensive recognition list:
2018 – qualified for 2020 Olympic Marathon Trials at California International Marathon (2:39:17)
2011 – 1st place Austin Marathon (2:50:35)
2010 – 1st place Cap10K (35:36)
2010 – 1st place Austin Half Marathon (1:17:41)
2009 – 10th place New York City Marathon (2:39:30)
2009 – 2nd place Austin Half Marathon (1:19:23)
2008 – qualified for Olympic Marathon Trials; finished in 2:48:11
2007 – 2nd place Austin Marathon (2:40:28)
2006 – 2nd place IRONMAN World Championship – Kona (9:28:02)