Before Race Day

• Train, train, train (swim, bike, run, swim, bike, run, etc.)
• Do “brick” trainings where you do 2 components back to back (ie. Swim-bike, bike-run, swim-run, etc.)
• Raintree Athletic Club (RAC) is still offering the use of their pool for FREE!!!!!!  Take advantage of it!
• Make sure you have the right equipment
• Make sure your clothing and shoes are broken in, comfortable, and ready to use
• Have your bike checked to make sure it’s proper working order
• Practice transitioning, especially from swim to bike. 
  Participants are often dizzy coming out of the water and then trying to run, so practice getting out of the pool and running. Then practice getting right into bike
  clothes, shoes, and socks, grabbing some water, and hopping on the bike, all in less than 2 – 4 minutes.
• Run and ride the route. Make sure you and
  your child know where you’re going at all times.
• Focus on hydration in the 2-4 days leading up to the race. Drink lots and lots and lots of water so that
  your body is fully hydrated. This will help prevent cramps during the race. 

Transition Set Up: (These are tips, not rules)

• Have a towel spread out to sit on
• Put shoes (untied) on towel
• Have socks on or near shoes, ready to put on
• Have shorts and shirt ready to slip on
• There is no stripping naked and putting on underwear in transition, nor is it time-effective to run to the bathroom to do that. Plan on completing the race in swimwear with clothing over if you choose.
• Have another towel ready to dry off
• Have bike facing out so you can grab it and go
• Place helmet on bike seat or handlebars—ALL RACERS MUST WEAR HELMETS!!!! You will not be permitted to leave transition without a proper helmet
• Have a water bottle handy. You will want a
  little hydration before you set out on the bike
• Make sure the water bottles on your bike are full and ready to go 

During the Race

• Walk your bike until the bike mounting zone (clearly marked with chalk on the road)
• Dismount in the dismount zone (clearly marked with chalk on the road)
• Follow lanes marked on the road
• Always be aware of your surroundings
• Watch for cars. Race officials will do their
  best to keep you safe, but always double check. 
  Ultimately you are the best person to keep yourself safe.
• Mind race officials. They may need to stop
  you for your safety. They’ll avoid stopping you if they possibly can, but be aware that they may need to stop you.
• Listen to your body. If you need to slow down,
  slow down. If you need to walk, walk. If you need a drink, get a drink. There are no prizes for top
  finishers, so finish healthy.
• Relax and have fun!  Enjoy it!

 After the Race

• Drink! Your body used up and lost lots of fluids. Rehydrate right away.
• Eat! There’s lots of great, healthy food for you. Good nutrition will aid your recovery, but overeating will make you sick. 
  Eat smart!
• Stretch! Your muscles will thank you.
• Play! So many fun activities await you.
• Visit sponsors! They’ve got great giveaways
  and information for you.
• Relax and have fun!  Enjoy it!