#360fit: Paul Venn's essential tips for Abu Dhabi Triathlon

Paul Venn 12:36 20/02/2016
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  • The Abu Dhabi event – one of only four World Triathlon Series events where Olympic qualification points are on offer – features a superb field with eight out of the world’s top-10 male triathletes confirmed for the second edition.

    With a record-breaking five ITU World Championships to his name, Javier Gomez is a front runner for the title, but will face fierce competition from 25-year-old Mario Mola who is intent on retaining his Abu Dhabi title.

    With the event expecting a record attendance, here’s Paul Venn’s top tips for the race.

    GETTING READY FOR RACE DAY

    1. Start working up a checklist from now. Think about what you are going to wear on race day. Don’t change anything for racing that you haven’t been doing in training. If you want new running shoes, for example, make sure you’ve run in them enough times to break them in properly

    2. Read the race info pack. You’d be surprised how many people don’t do this. What is the course? When is registration? When do I rack my bike? Where do I need to be? What time is the race briefing? What time do I start and what time do I need to get there? It’s very easy to arrive at an event ill-prepared and then waste a lot of nervous energy flapping as you rush about getting ready to race.

    3. Start eating a good breakfast an hour or so before training so your body is used to it on race day. If you have an earlier start than you’re used to start getting into a routine now – it can take a week to create a body clock routine and a day to lose it

    4. 3 or 4 days out from the race you should start hydrating – make sure you drink plenty of fluids. Don’t fall for the marketing talk about recovery drinks like Gatorade or Pocari Sweat which are full of sugar. Water is fine. Use electrolyte tabs like GU or High 5 if you want.

    RACE DAY

    1. Plan your day carefully. Pack the night before. Have a proper breakfast – don’t skip that meal but don’t eat something you haven’t been eating before training.

    2. Arrive in plenty of time to set up your bike and transition area. Run through your checklist. Visualise everything.

    3. Check the air pressure in your tyres. Abu Dhabi has a great road surface so aim for something around 110psi.

    4. Leave yourself time to sort any issues you might have with your bike – the bike partner at the race will carry out simple maintenance if you need help

    5. Listen to the PA for any announcements or changes to times etc

    6. Once your bike and transition are set up find somewhere quiet to sit and rest. Don’t walk about – you’re just wasting energy. Try to keep your heart rate down, even if it’s your first time and you’re nervous. Even the pros get nervous.

    NUTRITION

    1. Depending on what distance you are racing, you will need to think about your nutrition. That might just be water but make sure you’ve trained doing what you will be during the race.

    THE SWIM

    1. If you get the chance to warm up, take it. Try to focus on getting over your initial anxiety and swimming with rhythm

    2. If you’re not a great or confident swimmer, don’t start in the middle or at the front. You are only going to get swum over so better to start slowly and avoid the masses

    3. It’s important to get into a rhythm as quickly as possible. Don’t let adrenaline take over and start at top speed. Swim with a nice steady stroke and remember to breathe.

    4. Sighting is important. Make sure you look at the turn buoy you are aiming at event 3-4 strokes so you don’t go off course

    5. Don’t worry if you get pushed around a bit. There will be a lot of people in the water and this is only natural. Be assertive, not aggressive and people will invariably correct their direction and leave you alone

    6. If you feel out of breath, that is called swim anxiety. If this happens, just take your time, stop. Remember to breathe in deeply because it is easy to pant and then you starve your body of oxygen. There will be plenty of lifeguards around so you’re perfectly safe. Regulate your breathing and continue swimming when you feel ready.

    TRANSITION 1

    1. Try to do what comes naturally and works best for you, not what others are doing.

    2. Lay out your equipment in the order you will put it on. Start to visualise all of this as you are coming to the end of the swim. Picture where your bike is so you know where to run to.

    3. Going from swim to bike, the first thing you do is put your helmet on and fasten the strap.

    4. Dry your feet before putting socks and shoes on

    5. Relaxed breathing staying calm reduces anxiety.

    6. Run the bike to the mount line and get on where you are told

    THE BIKE

    1. Don’t start off too fast. Let your body get used to being in an upright position after the swim

    2. Don’t take on water or food too soon after the swim. Rinse the salt out of your mouth but wait 10 minutes to drink then take on little and often rather than gulping large amounts down

    3. Find a good cadence and gear that works for you – basically the best gear you scan go fast in

    4. Concentrate. This will probably be the first time you cycled with so many other people around you. Be aware of what’s around you, especially on corners and at turn around points.

    5. Try to go a steady pace and effort throughout on the bike. Remember you still have to run

    6. If your legs tighten up, stand up on the pedals to stretch out your calves and hamstrings.

    TRANSITION 2

    1. Dismount where you are told but be careful about other people getting off their bikes around you. This is usually a busy spot

    2. Remember your spot in transition and run your bike to your rack. Rack it. Remember to take off your helmet first.

    3. Change shoes, and head out onto the run

    THE RUN

    1. Aim for a steady rhythm and pace especially in the first 5 minutes while your legs adjust. You will feel strong but resist the urge to run too fast to start with

    2. Ease into the run. Better to finish strong because you paced the start right

    3. Remember to keep up the hydration and eat if you’ve eaten during training

    4. Get your arms moving. This will help increase your leg speed

    5. For the last 500m, make sure your race number is to the front, take your sunglasses off and remember the finish line photo will be your memento for life so smile!

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