Triathlon - Pre-race routines

I am curious to hear what all of your pre-race routines are. I am talking from the night before through start time on race day. What do you eat for dinner the night before, how much sleep do you try and get, wake up time, breakfast, supplements, pre-race energy bars, stretching routine, etc. I know my routine and am eager to see how it compares to others. Thanks in advance for the info.

I eat some pasta, or something carb loaded the night before..... then I go to sleep usually around 9 ish(depending on the start time and how far I have to drive in teh morning) then I get up about an hour before I have to leave. I load up my gear, then grab some gatorade, and make a penut butter and honey bagel for later, I drink the gatorade on my way there. Then I get there set up my bike on the rack, and just drop my transition bag. I go register. Then I usually go for a warm up ride on the race course. i get back and re rack my bike, and start to set up my transition. Then I go for a short run to see the start and finish of the run. Then about 45 minutes from the start I eat the bagel(or half, depending on how I feel). Then at about 30 minutes to the start I start getting into my wetsuit, and go for a warm up swim. Then I race....

day before: carbloading (lots of pasta or rice) - hydrating - plenty of rest

i stop eating pasta in the afternoon (so it has enough time to digest so that i can "get rid" of it when i wake up.

an evening make-up party: shower, legshave, lotion...most of it probably doesnt really help in anyway but hey! it's a ritual - rituals almost never make real sense! :D

try to get to bead 2-3 hours earlier than my normal bedtime (assuming its a race that starts in the morning)

morning: wake up, 2 slices of honey on toast, water. try to get rid of that pasta from the day before.

make my way to transition area, snack on a powerbar and water and get my gear set up. chat and have some fun with friends, family and fellow competitors...

Can I get an amen for james bringing up the topic of "elimination?"

What pre-race routine would be complete without emptying the bowels!?!?

Or maybe I'm just preoccupied with pooping since I've been in diaper and toddler mode for the last 6 years?

ditto...anybody that says its not part of their pre race ritual is not being honest with themselves ;)

I start thinking about things the week before. Easier workouts, more sleep, etc. I start tossing gear in a corner.

For me the key sleep night is 2 nights before the race (Thurs night for Sat race). I try not to set an alarm for the morning before the race to get lots of sleep.

Night before I go easy on fiber/protein. (Enjoying the "elimination" comment -thats what the warmup run is really for.) I try not to over hydrate and watch electrolytes. I try to get everything ready the night before -Gu taped to the bike, race numbers together, powders in drink bottles, etc. I have an extra bottle for spraying feet in transition and an extra for a recovery drink.

Morning of, eat a good breakfast (whole wheat bagel) a couple hours before. A Gu 15-30min before the start. A bottle of fluids. And definitely a cup of coffee. Warmup lightly on bike to check gears and do a quick run/stretch with some accelerations. Oh yeah, and some CORE neuromuscular type stuff.

My pre-race prep always goes to hell quickly:
night before starts good enough with an extra serving of complex carb and planning on going to bed early.
end up going to bed around midnight
day of race starts in a frantic rush as I wind up over sleeping from going to bed to late and make it to the race with just enough time to set up and get to the line for the start.

I spend a bit of time the night before getting all my stuff out. I have a checklist from the Triathete's Bible.

Good high carb, mid protein, low fat dinner.

Early to bed.

Up early and a big mug of joe (that elimination thing), big bowl of oatmeal with honey and fruit. Toilet, last minute bag packing, put on sunscreen, load up the car. (Except that this Sunday I'm doing one in my hometown and I'm just going to ride my bike there.)

Try to get there early enough to get a good spot in the T-zone, check in, get numbered up, maybe get in the water early.

As to "early to bed," I have an opposite take, one I learned from reading about Roger DeCoster, a great motorcross champion of the early '70's.

In answer to a reporter's question regarding his pre-race patterns, DeCoster said he did in fact almost ALWAYS go to a pre-race party or other event his sponsors might be hosting the evening before a race. He would drink ONE beer, visit with everybody and stay up about an hour LATER than his ususal training bedtime. This worked for him because it ensured that he would sleep soundly rather than fitfully, which he personally found to be a problem if he went to bed earlier than usual.

DeCoster was not only a great bike handler and racer, he was recognized by his peers as a great athlete who could ride 45 minute motos flat out. I adopted this idea to my motorcycling, swimming and tri events and found it to be sound. I am reasonably competitive and strive to do my best each time out. It works for me at an amateur level.

Tyson

tysonb
When was that quote taken from? I am pretty sure if you ask roger now he tells davie and ricky to get lots of rest and not go out drinking.(just my opinion) The mindset you mention seem to be common in motocross up till the late 90's and then guys like ricky and bubba came along with the train longer and harder mentaility and phased that out.

Can I get an amen for james bringing up the topic of "elimination?"

What pre-race routine would be complete without emptying the bowels!?!?

Or maybe I'm just preoccupied with pooping since I've been in diaper and toddler mode for the last 6 years?

AMEN SISTER! Happy was the day when my daughter potty trained!! Am I the only one with "nervous" bowls race day? I either can't go or go so much I'm pinching it off to make it to the water! (sorry if that offended)

Nah, I get nervous belly, too. Always did. Before swim meets and before games, and now before any other event. Just the body's way of preparing, I think. Happens before childbirth, too.