Ester Marsh: Triathlon training continues
By Ester Marsh
For the Salisbury Post
Less than a week away from the second annual Buck Hurley triathlon.
Many of the novice athletes have asked questions how to prepare for the race. We have covered workouts, equipment, transitions and now what to eat the day before and how to prepare for race day.
You have trained hard and this week you can go with your normal tri workouts today, Tuesday and Wednesday. On Thursday, go easy with a run, bike ride and a swim followed by a nice long stretching session. On Friday, pick one of the events and go easy again, once more followed by a stretching session. Saturday is a rest day.
Packet pick-up for the race is 5-7 p.m. Friday at Windsong Bicycle shop, 4-6 p.m. Saturday at the JF Hurley Family YMCA and 6-7 a.m. on race day, which is Sunday.
Food choices on Saturday should be foods you are used to. Don’t try any new recipes or foods.
Try to go easy on the fibers and make sure you hydrate. Have a dinner with lots of carbohydrates, such as spaghetti and eliminate (or limit) alcohol intake.
Have all your equipment ready to go: tri-suit or swim suit, goggles, bike, helmet, bike shoes and/or your running shoes, towel, water bottle and maybe sunblock (I hope), hat, gloves, sunglasses and other extras that can make your race more comfortable.
The race starts at 7:45 a.m., so you want to eat breakfast by 5:45 a.m. at the latest.
The JF Hurley YMCA will be open at 5:45 a.m. on race day. If you have your packet you can go straight to the back of the YMCA where the transition area is located.
Find your spot. It will be the bike rack with your number.
There will be plenty of volunteers to assist you. Enjoy the race, and always stay positive and be proud of yourself.
Notes for triathletes
For a successful race:
• Arrive early.
• Be prepared with race-day items.
• Make sure you are body marked.
• Affix timing chip and strap to ankle.
• Be sure to affix bike frame number.
• Attach race number to front of shirt that you will be wearing during the run. Use race belt or safety pins available at registration or chip distribution table.
• Enter transition area in an orderly fashion
• Lay out your gear (sneakers, socks, towel, helmet, water, etc.) neatly and concisely next to your racked bike on the side facing your number
Ester H Marsh, ACSM Cpt
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