Previous tips for the day before a triathlon

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In this article we leave you some valuable tips to face the day before a competition and do not forget anything

Pre-competition food or breakfast

  • Eat or have breakfast a couple of hours before the competition
  • Avoid greasy food because digestion can give problems (fried, industrial pastries, fast food, etc)
  • Choose carbohydrates (toast, cereal, pasta, cooked potato, etc)
  • Hydrate well from a couple of days before the competition (at least 2,5L a day of water)
  • Take a bar or natural nuts in case you have to wait a long time before your departure, and take them between 30 and 60 minutes before your departure.
  • Also take a drink with salts to recover after the effort or take it during the race.


The night before check that you have everything ready for the competition:

  • ID or License
  • Helmet and portadorsal
  • Bicycle with inflated wheels
  • Drum
  • Slippers with rubber bands for the career sector
  • Sneakers for the bike (in case you use them)
  • Hat, glasses and flip flops
  • Neoprene (includes with it a bottle of water and fairy to throw it in the competition, remove it will be faster)
  • Trituration
  • Other equipment you want to use (ex: thermal shirt, sweatshirt, etc)
  • Other accessories that you are going to use: sunglasses, sunscreen, Vaseline or rubbing cream

Competition day

  • Reach the place of competition at least 1.30h before of your departure
  • Take the DNI to pick up your dorsal in the competition secretariat
  • Stay tuned to the time you must enter to leave your bike to the transition zone (box)
  • Put everything in material as you trained to make the transition
  • Visualize the zone and direction of the transition, as well as the bike and race segment
  • Make a heating of 10-15 minutes
  • Be close to the exit area and attentive 10 minutes before the time marked for your departure.

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Technical director Tres Cantos Trikatlón Club

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer

Training Item Finder

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