Are you feeling nervous or excited about your upcoming race? Whether you’re a seasoned athlete or a newbie, race day can bring a mix of emotions. To help ease your anxiety and prepare for possible setbacks, it’s important to review your SMART goals, focus on how far you’ve come, and write out a race plan.

When it comes to the swim portion of the race, the mass start can be the cause of anxiety. Training in open water beforehand can be difficult, but it’s important to simulate open water swimming in a pool. Pre-swim the course to build comfort and familiarity, take note of buoys, landmarks, and the swim entrance and exit. When you arrive at the venue keep an eye on the weather since that might influence your goggle and wetsuit choice.

The bike portion can also bring anxiety, especially if you have to deal with a flat tire or bike mechanic. Practice changing a tire at home and know what to do if a bike mechanical issue arises. A successful triathlon run is not all about how well you ran in training. Lots of things can go wrong on the run portion of the race that could have been prevented by proper pacing or nutrition on the bike. Don’t try anything new on race day, and carry backup nutrition as aid stations may not have everything you need. Finally, be prepared for the run portion of the race by dressing for comfort, wearing socks, and using aid stations to psychologically shorten the run. My philosophy is never walk between aid stations. The distance between aid stations is very achievable. Protect yourself from the sun by applying sunscreen, wear a visor or cap. If you get stomach trouble, slow down! Your problems will resolve if you give your body the chance to recover. Remember, it’s important to assess any pain or injury that occurs during the race and determine if it’s best to save the race for another day.