Planning is the key to achieving your goal time
TO PERFORM at your best at Ironman distance, or even at Olympic distance triathlon, you must plan your race and then execute your plan on race day.
There are plenty of things to plan, when it comes to triathlon.
The first thing to plan is your overall goal time.
The way that you plan your goal time is to review each leg of the event and work out what is achievable.
It is easy to do what the Guinster usually does, and overestimate how fast you will go.
The rule of thumb is if you can't do it in training, you won't do it in racing.
If you want to really know what you are capable of, do high-intensity sessions to find out how fast you can go.
Work out your swim time (generally by how many minutes per kilometre), work out your bike time (generally by average speed) and work out your run time (generally by minutes per kilometre).
Then, add three to four minutes for the two transitions, and voila, you have a goal race time.
Perhaps the most important thing that you can plan during your leadup to a triathlon is your nutrition and hydration.
You will need a significant amount of carbohydrates the night before the event.
You will need a solid breakfast of oats or something similar.
Then, you will need to know how much and when you are going to eat and drink during the race.
I try to eat and drink (food or gels) every 15 minutes throughout the entire event.
What is important is how many calories you are trying to digest (in food, your nutrition, and water or electrolytes, your hydration).
Your calorific intake should be based on your energy output.
In summary, a race well planned will be a race well finished.
With planning, you will have a better chance of achieving your goal time, and you will enjoy the event with a lot less stress and worry.