A few days before the race, I will visualize the race in my head from the very start to the very finish, including the transitions and so on. This allows me to get all of these details into my head. I feel like then I can go ahead and relax and get rested for the race without constantly thinking about the race.
- Heather Fuhr
Wow, can you believe we are on the 9th Mental Monday? We must be making some serious progress! This week we are going to delve into Race Plan Creation. Get out your pencils and paper and follow along. We are going to set up a starter race plan, and it’s goal is to get you to the starting line as prepared as possible to excel. This race plan does not cover what your tactics should be during the race, but developing your “race strategy” should be one of many elements of your race plan. After your first race, review your plan and make tweaks. That’s the fun part. It’s neat to add different elements that you think will help you in future races.
Your starter race plan needs to cover 4 main topics.
- Physical
- Mental
- Equipment
- Nutrition
Your race plan needs to cover 4 main time frames.
- Day Before
- Early Morning of Race Day
- Arrival at Race Site
- Final Preparation
All four topics should be covered for all four time frames. Mine is on one piece of paper and looks like a 16 block grid with time frames along the top and topics down the left side. Below I will outline some suggestions for things to think about including in your plan. Your plan must make sense to you, so this is a personal process! My best advice is try to walk through the 24 hours before your race in your head and jot down all that needs to happen. Then start thinking about the categories and scheduling your to-do’s into those.
Physical Preparation
Trips to the bathroom/port-a-pottie, what type of warm-up and how long, when/where to stretch, getting into your wet suit, deciding on the time schedule you need to get to the race, writing up the time frame of when everything will happen, alerting family members to race details, course preview, sleep schedule, waking schedule, showering
Mental Preparation
race tactics preparation, race mediation or visualization, designing your plan with focus preferences in mind (social butterfly versus need alone time), intensity needs (do you need to take time to hype up, or calm down), when/when will all this take place
Equipment Preparation
when you will pack, when you will check to make sure all equipment is functioning, when you will write up a packing list, how you will remind yourself to grab last minute refrigerator items, when and what do you need post race to change into, when will you put on your race clothing, when will you pack the car, how will your take care of family obligations during the hours before a race
Nutrition Preparation
When/Where/What for your meals the day before, Morning Pre Race Meal, Pre starting line meal, Packing your race nutrition, timing of your meals with bathroom opportunities
Okay, go forth and plan. I know quite a few of you out there are running Platte 1/2 Marathon and you definitely need a RACE PLAN. I’ll see if I can find a way to scan and post my first one up here before next week. Good Luck, and post a comment if you have anything to add/ask!
And AGAIN, if you haven’t read the Triathletes Guide to Mental Training by Jim Taylor and Terri Schneider, you must! Much of what is here came from them.
It’s Important to think where you want your mindset to be when you arrive at the transition area in the morning. There can be a lot of tension in the air. Make a commitment to staying in your mental zone.
- Lance Watson (triathlete coach)
There is also, of course, the all important spectator/supporter plan. This is almost as important as the RACE PLAN. It helps the spectator/supporter be mentally prepared for the race ahead and to not forget anything important.
Plan Categories:
1. Pre-pre race
This is where you obtain the race plan from the person you are supporting so you know what the heck it going on and what day the race is. It’s not a good idea to wake up race day and think you are up to something else entirely. This is also the opportunity to pack the kid’s clothes, food and transport (backpack, chariot or yourself). Don’t forget food for yourself and water or you’ll starve. And just a reminder that if the race is in Colorado, pack for all conditions. Borrow an Everest suit if you don’t have one, even in July.
2. Pre race
This part of the plan details where to park, where to watch, where to wait, and where the finish line is and most importantly where the food is for the racers afterwards. Park close so you can leave stuff in the car and get still get it easily without a couple mile hike back and for with the kid. Make sure you get to as many places to watch and cheer as is humanly possible. You wouldn’t be any kind of supporter if you didn’t do this. But if the course is a crappy one look for places to wait until projected finish time. Parks are the best so the kids can wear themselves out. The finish line is an important area to note so you can find your racer afterwards, especially in large races. Lastly, the area with the food for the finishers is all important. Most of them can’t think straight and will not feed themselves after they are finished. With could result is a number of hours of grumpiness after the adrenaline wears off.
3. The race
This is where you put your pre-race plan into action and use your items that were prepped in the pre-pre race. If you don’t have a plan then you’re screwed and you’ll have to wander around like a moron.
4. Post race
Find your supporter at the finish and get them to the food area and make sure they eat and drink. They don’t think straight as I mentioned above. You’ll notice that at Ironman races they have volunteers that guide the racers around and make sure they are all right because they know that it is very important. For those of us that attend the Olympic tri’s and under, it’s up to us.
5. Post-post race
This is where you get to drive home, celebrate and talk about the race. You know where your home is so you should be ok there. There is never a reason not to celebrate, even if everything went wrong. There are so many damn things wrong in the world and even attempting these races is an effort to make a small part of it right that there is no reason to scowl or be disappointed. Besides, we are there for support not the opposite. It’s also good to talk. The racer needs the mental processing so they can sleep at night and you need to know what the heck went on.
Spectator/supporter plans are very important both for you and your racer. Besides you won’t want to look like an ass.
Thanks for the info Troy. I will be sure to pass it along to Ben so that he doesn’t look like a moron at the Platte Half. If he screws up, feel free to call him on it and give him endless amounts of crap about it. That’s what I do.
LOL, Troy! That’s great! See, that’s why you’re such a great supporter, because you plan it all out ahead of time.
If I ever have a supporter of my own, I hope he/she is as good as you! And I’ll be sure to pass on your wisdom…;)
Troy, I think you’ve got all your bases covered. I love it!
That is classic! I nearly fell out of my chair laughing! Then I printed it out and posted it on the wall for the next race.
Great plans Troy, not only for a successful race, but also for a successful marriage.