Welcome to the first of a weekly series of endurance sports tips from Coach Nicole at NEO Endurance Sports & Fitness! We hope you find these tips helpful!

Now that race season has begun, here are some tips to make sure your next race is a successful one.


1) Know the course. Most races will not only have a map online, but you can usually find elevation profiles (important to us who race out in Colorado!) and other course-related information. Read race reviews or talk to someone who has done the race for extra information on the course. If possible, drive the course ahead of time for visual cues to help you out.

2) Be prepared for all types of weather. Weather in Colorado could give rain, sun, snow, or wind (often all on the same day!) It's better to have packed too many items of clothing than forgetting your long sleeves when the weather is chilly. You can always leave the extras in the car.

3) Attend the pre-race meeting. Most triathlons will have these. The race directors will give you last-minute instructions on course changes, and usually will be able to answer any questions you have about the race and rules. If there is no meeting, there is usually information provided to you in your race packet. Be sure to read it!

4) Plan your race and race your plan. Write down your specific plan, starting with the day before the race if it is local, even further if you are travelling to your race. Then detail your actual race...when do you plan to arrive, what are you going to wear, what are you going to eat and drink and when, what is your pacing strategy?. The more you think through your race, the less stressful the logistics of the race will be and you can focus on racing. Stick to your plan out on the course, as these should be the things you practiced in training, and you will be able to more easily get through the unexpected things that can (will?) happen.

5) Know your definition of successful race. Is this a training race or a low-priority race to work out details of your race plan for your 'A' race? Is this your first race so just crossing the finish line will be success? Set realistic goals and expectations. If you are not sure, a coach can help assess your performance and help you set and reach your goals.

Coach Nicole is the founder and head coach for NEO Endurance Sports & Fitness, a Colorado-based endurance sport coaching company. She is a USAT Level 1 Certified Coach and also coaches triathlon for Team In Training. Please visit http://neoendurancesports.com/ to learn more about how Coach Nicole can help make your next race a successful one. Mention this post or video tips and get your next race plan reviewed and customized for only $25!