To enhance the likelihood of success, it is beneficial to create a well-defined race plan based on your training. This eliminates any uncertainty on race day. Do you typically adhere to your plan?

Below is a form I utilize as a reference for my race plan. I fill it out approximately 4-6 weeks before a significant race, during my build-up and race-specific training phase. This timeframe allows me ample training sessions to practice my pacing, mental strategies, and nutrition tactics intended for the event. Putting it down in writing often alleviates any anxiety I may have. Having a plan serves as a reminder of all the preparation I have undertaken and helps me confirm or reassess the SMART goal I set in the previous months. I feel fully prepared for an enjoyable experience on race day.

Key elements of a race plan:

The first step in formulating your race plan is to review your personal goals for the race. These goals should align with the SMART goal acronym. Once you have established your overall race time goal, you can then determine time goals for each segment of the race based on training performances or recent achievements. It is important to work with your coach, if applicable, to create realistic yet challenging pace goals for the race.

Next, it is crucial to develop your personal race day nutrition strategy, even if it is your first event. This involves deciding what you will consume before, during, and after the race, taking into account scientific principles and your own practice and preferences. Race fueling is highly individual, so it is essential to create a plan that works for you and practice it. You may also find it helpful to listen to insights from experts like Cindy Dallow, Ph.D., R.D., who can provide valuable guidance on training and race day nutrition.

Finally, you should outline your mental strategies, including self-talk, visualization, and other techniques to keep yourself focused and motivated. Reflect on past experiences to generate a list of mental traits or approaches that have proven successful for you. Incorporate these strategies into your race plan.

To make your race plan more ingrained, it is important to practice it during your training rides and runs until it becomes second nature. By having a well-prepared plan for the race and practicing it thoroughly, you will be better equipped to manage your emotions and make optimal decisions on race day.