{"id":23464,"date":"2023-06-14T15:30:00","date_gmt":"2023-06-14T13:30:00","guid":{"rendered":"https:\/\/www.220triathlon.com\/?p=9291"},"modified":"2023-06-14T16:40:01","modified_gmt":"2023-06-14T14:40:01","slug":"triathlon-race-day-how-to-do-a-course-recce","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/220triathlon\/rss_feed\/triathlon-race-day-how-to-do-a-course-recce\/","title":{"rendered":"Triathlon race-day: How to do a course recce"},"content":{"rendered":"

Knowing the course can mean the difference between success and failure. Here we explain how to do a course recce to give you the best possible chance come race day… <\/p>

By James Witts\n \t\t<\/p>

Published: Wednesday, 14 June 2023 at 12:00 am<\/p>

\n\n

Winter training has passed and hopefully you\u2019ve navigated the rain, wind, cold \u2028and darkness and come out the other side feeling relatively prepared for your summer triathlon season ahead. <\/strong><\/p>\n

For months, you\u2019ve racked up volume in search of greater aerobic capacity, increased fat burning \u2028and improved technique. Now, it\u2019s \u2028time to make things more course specific. And that means a good, structured \u2028course reconnaissance.<\/p>\n

Knowing exactly what confronts you, whether you\u2019re facing the Eton Supersprints or Ironman Wales, will dilute the surprises, settle (-ish) the nerves and result in your best effort on any given day. That\u2019s why we\u2019ve brought you proven methods to plan your best race yet.<\/p>\n

They\u2019re easily actioned and will make a huge difference not only to your overall time, \u2028but also your enjoyment.<\/p>\n

What we don\u2019t delve into is the detail of race week, namely your taper<\/strong><\/a>. That\u2019s fine as this piece is more about logistical planning than the physiology.<\/p>\n

However, \u2028as a brief overview, studies show that \u2028in the final week before your goal race, \u2028a moderate and decreasing amount \u2028of high intensity during a taper week produces better endurance performance than either total rest or slow, easy training.<\/p>\n

That\u2019s because high-intensity training maintains or even improves muscle-recruitment patterns. Ignore this and there\u2019s a good chance you\u2019ll feel flat and sluggish on race day.<\/p>\n

For now, let\u2019s see how you can start planning your perfect race\u2026<\/p>\n

10 ways to perfect the course recce<\/strong><\/h2>\n

Get to know where you\u2019ll be racing from the inside out. Follow these key pointers for strategically figuring out the lie of the land ahead of race day\u2026<\/p>\n

1. Be a local know-it-all<\/strong><\/h3>\n
\""An\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
Pick a race that\u2019s local to you so you can, hopefully, recce the course well in advance of race day. (Credit: OSB Events)<\/span><\/figcaption><\/div>\n

While a goal race for many of you will involve travel and accommodation, build-up races or a newcomer\u2019s debut triathlon will most likely be local. This affords you the perfect opportunity to recce the course within a whisker of its life.<\/p>\n

You\u2019ll be able to train on the bike and run parcours, and potentially the swim, too. If the latter\u2019s not possible, you can always observe.<\/p>\n

We know one South-East triathlete who would often take the opportunity to veer off the M4 to check out the Windsor river swim<\/strong><\/a> in wintertime because that\u2019s when it\u2019s at its \u201cbest flow\u201d, so they could see where the main channels were and where they would be in the best position.<\/p>\n

2. Chunk it <\/strong><\/h3>\n

Breaking your race down into chunks allows you to focus on more manageable sections and will ease nerves associated with the enormity of the challenge.<\/p>\n

Buoys are a natural chunking tool in the swim, while turnaround points or hills are similar on the bike. When it comes to the run, make these chunks closer together as this helps when heavily fatigued.<\/p>\n

3. Visualise achievement <\/strong><\/h3>\n

Visualisation<\/strong><\/a> is a common psychological tool to run through in your mind\u2019s eye key sections of the race \u2013 this could be a series of technical descents or the swim start, for instance \u2013 which will hopefully decrease race anxiety and boost confidence.<\/p>\n

Find a quiet space and make your visualisation session as realistic as possible, as studies show that it\u2019ll be more effective in activating the relevant brain regions.<\/p>\n

Things to think about are how does it feel to race well? What are the sounds that are synonymous with your performance environment? Is there a particular smell of your racing gear that you can recreate?<\/p>\n

4. Get into the water<\/strong><\/h3>\n
\""Male\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
If you can enter the body of water you\u2019ll be swimming in on race day before the event it\u2019s a great way to work out sighting points, currents, etc. (Credit: OSB Events)<\/span><\/figcaption><\/div>\n

If you arrive at your event a day before the race itself, spend time planning out your swim as this is generally the hardest discipline to recce online.<\/p>\n

Look at the course and see how visible the buoys are. If they\u2019re hard to see, pick a clearer landmark behind for navigational purposes the following day.<\/p>\n

If it\u2019s a sea swim<\/strong><\/a>, wander into the sea around the area where it\u2019ll start to check footing underneath. It might save a twisted ankle.<\/p>\n

5. Get social<\/strong><\/h3>\n

Message boards and forums are swimming with course-specific information to help you plan your race. Many races, or the clubs organising them, will have active Facebook pages where you can swap event thoughts.<\/p>\n

And put a call out on social channels like Twitter to ask the Twitterati triathletes for their race input, too.<\/p>\n

6. Plan, plan, plan <\/strong><\/h3>\n

Yep, it\u2019s not the sexiest of tips but ensure you plan your race routine with military precision. This is where a checklist<\/strong><\/a> comes in. You should have one for all the gear you\u2019ll need on the day, from suitable clothing to nutrition.<\/p>\n

Also, write down how your race build-up will play out, from what time you need to leave for the pre-race hotel to what time to wake for breakfast.<\/p>\n

Other key things to note are car parks close to the race start and any potential traffic hold-ups.<\/p>\n

7. Have a pacing plan<\/strong><\/h3>\n
\""Two\"<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>
If you know what pace you want\/need to hold on race day you\u2019ll already have a big advantage over the majority of the field. (Credit: RB Create)<\/span><\/figcaption><\/div>\n

If you line up at the start and have no clear idea of your swim, bike and run pace for the distance ahead, nerves could easily transcend into fear. So make sure you have a pacing plan<\/strong><\/a>.<\/p>\n

This is where a power meter<\/strong><\/a>, heart rate monitor<\/strong><\/a> and bike computer<\/strong><\/a> all come in useful. Not only will you know what pace is sustainable, you\u2019ll also keep your ego in place if loads of triathletes storm past you on the bike.<\/p>\n

Let them go, and instead follow your pacing plan. If they don\u2019t have one, there\u2019s a good chance you\u2019ll soon be passing them on the run.<\/p>\n

8. Work back <\/strong><\/h3>\n

Your training should be course-specific, so recce early and work backwards. If the parcours features a bike with several thousand metres of climbing<\/strong><\/a> and you spend the build-up on pancake-flat roads, you could be in trouble come your big day.<\/p>\n