It's out of your control

As an athlete, you can control how you prepare for a race by focusing on one day at a time but you can't control what will happen on race day, until it is race day. And sometimes, even when you focus on what you can control (attitude, nutrition, pacing, clothing) things may not always go as planned so you have to adjust. 

However, you can always be prepared to handle the controllables and uncontrollables. 

Obsessing over trying to control certain situations or getting upset, angry or anxious about things beyond your control is the best way to steal away energy that you can use on race day.

As an athlete, you have to be prepared for anything on race day and you can't let a race-day curveball like wind, rain, a modified course, temperature or hills keep you from doing what you trained to do on race day.... RACE!

With this being my 10th year as an endurance triathlete but also a coach to many amazing athletes of all levels, I feel it is important for athletes to distinguish between the following:

1. What worries you that is out of your control.
2. What worries you that you can do something about. 

For examples, let's look at the following.

1. An athlete is worried about hills on a course because she/he trains only on flat roads and feels scared on hills (when riding) or not strong enough when running. While the athlete can not make hills magically appear where she/he lives, this athlete can make the investment to travel to a place nearby that does have hills to train once or twice a month to get more comfortable riding on hilly terrain. If there are hills on the run course, the athlete can run at an incline on the treadmill. Or, she/he can plan a trip to a bike-friendly location with hills to practice cycling or running on hills. If this is not possible, if anything, the athlete can arrive to the race venue a few days early before the race to get more comfortable on the race course. While the hills on the race course are out of his/her control, having the knowledge how to handle a hilly course (with the right gears, knowing how to change your gears, how to pedal efficiently, how to climb and descend safely and efficiently) as well as having some experience on hills will bring confidence to race day.

2. An athlete is worried about a bike course that has a lot of turns and u-turns. While the race course is out of your control (you can't change it), you can prepare for it. Practice, practice, practice. This is 100% within your control as you can practice your turns so you feel more comfortable on race day. Same goes for open water or running on a trail. Understand your race course and prepare yourself for what you will be dealing with on race day. If you complain about your race course and make excuses for not having a good race, but you don't practice or prepare for your course, your reasons for not doing well are not valid. If you prepare and practice but still struggle on race day, at least you tried which means you made the effort to prepare.
There's a big difference between making the effort and making excuses. 

3. An athlete is worried about the hot temperatures on race day because she/he constantly struggles training in the heat. While the temperature is completely out of your control (sorry - no thermostat for race day), you can have a very smart pacing and fueling and hydration plan to execute the best on race day. Consult a professional to help with fueling, hydrating and/or pacing if this is not your area of expertise (especially if you are planning to apply the same strategy that doesn't work in training but hoping for a different result on race day).

4. An athlete is worried about the wind or temperatures because she/he was hoping for a PR. A big part of racing is accepting that the fitness that you bring to race day is helping you perform well on race day. But you can't control the outcome. Spending all your energy on the end result will not help you race to your full capability ON race day. While the outcome may or may not be what you had envisioned, time goals help you get out bed to train (motivation) but the best performing athlete is always the one who slows down the least (race smart).

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Last year, Dr. G and I came up with a few situations on how to dodge a race-day curveball. We hope that you enjoy the article that we published on Ironman.com.

Here are two of our tips from the article:

Windy conditions-When it comes to equipment (i.e. your aero helmet, wheel depth choice, and hydration set up), it may be in your best interest to not focus so much on what’s fastest (or what the pros are using) but instead, use what you are most comfortable with, while riding on your race course. 

Windy conditions also require a lot of energy and can be physically and mentally draining. Don’t stress or obsess about your times or paces, even if your race is famous for being a fast course. Your performance will all come down to pacing. An epic bike time is worth bragging about only if you can run strong afterward. Race the competition, not the clock, and never try to beat the wind.   

Modified courseRespond, don't react. If possible, study the modified course ahead of time. If the course is modified at the last minute, remind yourself that everyone is in the same boat and probably feeling similar emotions and concerns. This should be validating, because everyone is mentally revising his or her race strategy. Remind yourself, you can't change the situation but you can choose how you respond to what happens to you. Don't react out of stress; respond by adjusting your attitude and rising to the new challenge. You didn't sign up for easy, right?

READ MORE HERE

Be prepared for any and all race conditions

Ask any coach and they likely would agree that it is easy to write workouts to help get an athlete into great physical shape before race day.

But performing on race day is another story.
No training plan can confidently prepare an athlete for the uncontrollables that happen on race day. 

As it relates to the many (and I mean MANY) conditions that we can experience on race day, being physically prepared is just a portion of what it requires to have a great race.

It is so true that "whether you think you can or think you can't, you are right."

I've seen and heard far too many athletes bring doubt to a race just because race-day conditions are not ideal. And more than just doubt, there's anxiety, stress, anger, frustration and even the mindset that race day will be a horrible experience. 

If you are an athlete who races outdoors, you will find yourself racing in conditions that are not ideal for a PR race. You may even find yourself having to adjust your race plan all together just to manage your effort with the conditions (not racing to your potential) and to just simply finish the race. 

There will be very cold race day mornings. 

There will be rain on your course. 

And there will be windy, hot and humid conditions. 

If you approach every race with the mindset that the conditions have to be "perfect" for you to have a great race, I'll say it right now that you may never have your "perfect" race. 

You can continue to race on the fastest courses with the fastest gear and the best fitness behind you but there is a great chance that there will be something to overcome on race day that will not make your race day conditions "perfect". And with these conditions, you will have to adjust your plan. 

So, with the right mental and physical preparations, I believe that every athlete has the potential for success on race day. You can have that perfect race even with conditions that are not ideal.

Even in rain, cold or with a cancelled swim, someone is going to get on the podium, someone will earn his/her Kona slot and someone will qualify for another race. 

Great race performances happen to the athletes who are able to handle what is thrown at them on race day and adjust.

Do you want a great performance on race day?

I'm very excited to share this article from Ironman.com that Gloria and I worked on earlier this summer.

We cover topics such as:

Cold conditions
Windy conditions
Rainy conditions
A new race
A modified course
A cancelled race

Have you dealt with these conditions/scenarios on/before race day?
How did you deal with them?

Check out some of our tips so that you can feel physically and mentally prepared and in control of any challenge that comes your way on race day.

How to dodge a race-day curve ball

Reedy River 10K - race recap

This is me, smiling, suffering and doing my definition of "sprinting" downhill to the Reedy River 10K finish line in downtown Greenville. This is Bernhard Heulmanns who pushed me for the last .5 miles. I have never met Bernhard and only know his name because I looked him up after Pace Magazine tagged this picture of me and him on Facebook but I am grateful for his push because that's what I love about racing. 

What a challenging course for a 10K!
720 feet elevation gain!

With every up and downhill (especially the final long climb to main street) and sharp turn, I could feel my training paying off. Triathlon training, that is. 

Standing at the start line of a running race can be a humbling experience. No taper, plenty of swimming, strength training, running and cycling training occurred over the 5 days leading up to the race and the uncomfortable "unknown" of what my body was capable of without having any planned speed work in my training plan this season. 

I woke up at 6am and after my morning coffee and water, I had my pre-race meal of a dressed-up rice cake w/ peanut butter, honey, granola and banana (around 250 calories).

Around 7:30am, I walked Campy (when he got up with Karel) and then I did 15 minutes of hip/glute warm-up exercises at home (mobility work). It was a comfortable 46 degrees out so I got myself dressed with my Brooks Pure Flow 4 shoes, CEP compression socks, Ironman World Championship finisher hat, Oakley Women Commit sunglasses, Oakley align sport bra and long sleeve top and Trimarni shorts. I put on my charged Garmin 910 and heart rate monitor, grabbed 1/2 sleeve (3) of Clif Block Black Cherry shot blocks and filled up my run flask (8 ounces) with 1 scoop Cran-Razz electrolyte drink from Clif Bar and water. I put on my Saucony running gloves and off I went for a 1.2 mile jog to downtown + .8 miles of warming up.

I didn't go into this race with any expectations or goals. The 10K served as the state championship and since I am a triathlete - not runner, I had nothing I needed to prove at this race. I was simply there to enjoy a run race in my community and to run with hundreds of other athletes. Although my Garmin is a helpful advice to check-in with, it's also serves as safety net and object to feel discouraged by. I didn't need to play it safe and stick to a pacing plan and because I have never ran on this course before and the course was very technical and challenging, I wasn't going to let paces on a watch detour me from the freedom of racing my closest competition. 

With 30 minutes to spare, I kept myself moving in downtown and with 15 minutes to go before 8:30am (start time) I kept myself close to the front of the race start line....a few rows behind the "elite" runners. I had 1 Clif block while waiting for the start and took a few small sips of my flask and saved the rest for the run. 

When the gun went off, I just ran. And boy oh boy, did I feel good just running hard. Although I was pushing myself, I could really feel how my training thus far, this season, was paying off. My hips and glutes were working really well. My quads, core and lower back felt really strong and I felt light on my feet. All the swim training w/ our pool toys was paying off as I felt like my arms were really balancing the work load with my legs on every hill (and there were a lot of punchy ones!).

I was all around happy and suffering for 6.2 miles and by the time it came to the last long climb, I took a 5-10 sec breather (walk) and gave it my best effort up the hill and then for the final sprint. For the first time in a very long time, I felt like my form at the end of the race was no different than my form at the beginning of the race - and this made me smile. Even though my stranger friend  Bernhard was making me step way outside of my comfort zone, I was so thankful to my strong body for letting me race strong in a training race. 

After the race, I ran home (slowly) and checked the results on my phone (through the Go Green Timing app) and couldn't believe what I saw....

Not only did I average 6:52 min/mile pace without any type of speed work this season but with the top 10 females receiving a cash prize, my 12th place female finished also put me first in my age group!

I told Campy the great news at home (since Karel was off for a long bike ride) and he joined me for another run back to downtown for the awards. 

After a little over 10 miles of racing, warming up, cool down and fun running with Campy, I called it a very successful training day and started my recovery with a piece of fresh bread and glass of organic milk with whey protein powder (while sitting in the tub for an epson salt bath) and then had my post workout meal of french toast (more bread) with scrambled eggs and fruit (strawberries and banana). 

RESULTS

Garmin stats:
Mile 1: 6:36
Mile 2: 6:38
Mile 3: 6:45
Mile 4: 7:05
Mile 5: 7:00
Mile 6: 7:26
.2 mile: 6:11 min/mile pace
Total: 42:38 (6:54 min/mile average)

This race was not mentally and physically taxing yet I gave a strong effort and stayed mentally strong. I recovered very quickly and had a great 3:15 bike ride (on rolling hills since we have nothing flat here) followed by a 4 mile transition run on the track (with 3 x 1200 descend 1-3 w/ 90 sec rest in between. 70-85% effort).

Although we can't sacrifice our development as athletes to jump into races just to push for a PR or to enjoy the social aspect of racing with others, there is something special about being able to push harder than you can in training, in a race situation. If you have the right mentality, training races can benefit you in many ways. But you have to be emotionally detached to the results as a training race is simply part of your development and it, in no way, should sabotage your future training.

If you find yourself in a training race, remove the pressure that you may put on yourself to run a certain pace or to reach a specific time. Free yourself from your gadget and just race. It can be scary at first without your safety net if you are a slave to the numbers on your gadget and for those who never use a pacing device, this isn't to say that you should be training and racing without valuable feedback that you can use for your development. If you truly want to redefine your limits and reach your full potential when it really counts, mentally remove yourself from your perceived expectations and just be in the moment in a training race.

Don't let your mind convince you of what it's going to feel like when you get there or what's going to happen when it hasn't even happened. Every time you think and then believe a negative thought or emotion, it may come true because you are setting yourself up for something that you think may happen. There will be highs and lows in every race - from the short races to the all day races and everything in between. Embrace the hurt, toughen up and believe in yourself. Remove yourself from the emotion of how uncomfortable it is to hurt, specifically when you are not injured and just working hard. When your body gives you defined signals that you are racing beyond your potential, just slow down. You should have plenty of training sessions in your memory bank to know what is sustainable versus not practical. Every time you race (training races or when it really does count), use the feedback from your body and your gadget to help you train and race smarter.

Remember - you are always developing. One race does not define you. 

Thank you Trimarni sponsors!

Clif Bar

OakleyWomen

Veronica's Health Crunch

Training Peaks

First Bourn

Salem Anesthesia

Solestar

Run In

Xterra Wetsuits

Embrace your competition on race day

In one day, all the training prep will be done for St. Croix 70.3  and in 15 days we will put months of training to the test. 

We are SO excited for our race-cation!

Here's a great recap on the race, if you are not aware of the beauty and the beast of this island. 

Course preview and race details

When it comes to racing, every athlete will have his/her own expectations for the day. Competition is likely the driving force as to why many athletes enjoy pushing their body to the limits, in hopes of placing on the podium, qualifying for a national or world event, having a PR or beating another competitor or two that has been on the radar.

For all athletes, I hope that there's enjoyment in racing, regardless of the competitive spirit. Crossing the finish line should always be the ultimate goal for you can never take for granted what the human body can do.

I encourage you to embrace a competitive mindset to help you take your fitness to the next level. As I mentioned above, I never want you to lose focus on having fun with your body but with the time, money and effort that you dedicate to training, it's important to me that you see progress with your fitness and you can show it off on race day. 

Many athletes let competition get the best of them on race day, the eve of race day, race week and even well before race day. Nerves, anxiety, fear, self-doubt.....the mind can be a wonderful asset to your moving body but many times, performance is negatively affected because of too much perceived stress. I'm sure you can think of the last time you were super duper nervous about a race and then as soon as you started, the nerves subsided and when you crossed the finish line you thought "why was I so nervous, that was so much fun!"

Tune-up races, test sets and group workouts are great ways to put a little pressure on yourself before the big race. Because you have an audience (both in person and your followers "on line") on race day, you don't only feel pressure from your own expectations but also the pressure you feel from others, that you put on yourself. 

Do you have fun doubting your own potential as an athlete as you look around on race day and instantly assume that she is fitter than you, he is faster than you, she will beat you out of the water, he will pass you on the bike, she will run you down, he will win the race? Maybe you don't do this exact type of self-talk but isn't is so much easier to say to yourself "I am going to rock this race because I have put in the work for this very special day!!"

The thoughts in your mind may play ping-pong between positive and negative and this nervous energy is totally normal and accepted. Whenever I chat with Gloria (my mental coach) before a race and talk about my pre-race worries as a competitive athlete, she always tells me that it's ok to be nervous, it means I am ready.  

I really love competition. In every triathlon, there has always been someone behind me or in front of me at some point in the race and I enjoy using another athlete (or more) to help me discover a new limit to my racing ability as well as to keep me in check so that I pace my own race.

  

It's very important that you always embrace the competition at your race and to avoid telling yourself that you are slow, out of shape or will never be that good. If you trained like you wanted to train, you are ready. If your training didn't go as plan, trust your current level of fitness and skills that you can use for the best race possible on that race day.

Remember that everyone who stands at the same start line as you, likely has similar thoughts of fear of failure, doubt, skills, fitness level or confidence. It's all a matter of how you visualize success and set your mind up for success.

Every athlete needs competition. 

If you arrived to every one of your races and knew that you would win the race every time, it's likely that you would never challenge yourself in training in order to make changes in order to become stronger, faster or more powerful. 

And don't fear being beat. It's inspiring to watch someone have a great race day and even better, her/his success can fuel your next few weeks of training!

But show up to every race and feel frustrated or upset with your current level of fitness and you will likely achieve burn-out rather quickly in your racing career. 

The key to maximizing your potential as an athlete is to always stay present in the moment when you are racing. 

Before I did IM Lake Placid in 2013, Gloria told me to not freak-out when someone in my age group would pass me. Since I was racing for a Kona slot, I was 100% dedicated to chasing the competition and not a time. She told me to acknowledge that at that moment, they were having a great moment. This doesn't mean that I was having a bad moment or that I wasn't as good as the other girl but just to focus on myself, in the present moment. Not only did this strategy work to help me qualify for Kona but I also achieved a personal best time of 10:43 on a very difficult course, after racing for 140.6 miles. 

Whereas in IM Lake Placid I embraced the competition that I was racing against in order to help me challenge myself within my upper limits of my comfort zone (stepping outside of your comfort zone, even for a short time, in an IM is not a wise strategy - pace your own race), I had a different mindset in Kona for the Ironman World Championship. 

Since I had already done the work to qualify for Kona and considering this was my third trip to the big island (thank you body!), I raced for only myself as I acknowledged that I was racing with the top endurance triathletes from all around the world. Although I knew my fitness coming off of IM Lake Placid, as well as my 12 weeks of training between both IM's, was a green light letting me know that if I raced smart I could possible achieve another best time (or performance), I went into this race without caring about the place outcome (which is unlike competing in an Ironman when you want to qualify for Kona) and instead, just stayed focused with my performance for every mile of the race. 10 hours and 37 minutes later, I cross the finish line with a PR and the most incredible feeling that I not only raced smart but really competed well with myself. 

As you gear-up for your upcoming race, embrace the competition. 

Recognize the pressure that you put on yourself and use it as you trust your abilities. You are not arrogant, you are confident. 

Trust your fitness, trust your plan, trust your nutrition and trust your mind and body. 

You have the opportunity to reach extrordinary performances in your racing season. 

Never lose sight on the things you love about race day, before, during and after. 

The pre-race jitters, the art of getting your bib number marked on your body (or pinning the number on your shirt), the flow of positive and negative thoughts throughout the race, the cheers from the spectators, the support from your fellow athletes and volunteers and of course, that feeling when you cross the finish line, feeling achieved and oh, that post-race ache that makes you walk funny (you know you love it) and sharing race stories with your competitors post race. 

I know you can race strong, so don't convince yourself otherwise. 

Regardless if you are racing this weekend or in the next few months or maybe even next year, confidence comes from within no matter who is around you. 

Because there will always be someone faster or slower than you on race day, fuel your competitive fire by those who are having a great day and be positive with your thoughts as you also have a great race day performance. 

Successful triathletes race smart with these tips

Over the past few weeks we have had the opportunity to watch a few of our local Trimarni athletes race in Florida at the Clermont Olympic Distance Triathlon and the Haines City 70.3

This is, by far, my absolute FAVORITE thing about being a coach. It's so motivating and inspiring to see our athletes use their bodies on race day and to put weeks/months of training to the ultimate test. 

(Thanks Taylor B for the pic!)

(Thanks Taylor B for the pic!)

Because there are many ways to define a successful race day performance, it's important that athletes always consider having a race day plan and thinking about anything and everything within their control before and during a race. Because it feels great to finish a race knowing that you gave your best effort possible, it's very important that you consider a few very important tips to ensure that you set yourself up for success at every race you participate in on your schedule. 

PRE RACE:

-Be sure to test your race day gear prior to race day. Wear your helmet, race clothes and gadgets as well as any other equipment/gear like race wheels, new bottle cages (especially on a bumpy road to test how they hold a bottle), bike cassette, wetsuit/speedsuit, sunglasses, shoes, etc. 

-Get a bike-tune up at least 10 days out from your race day and be sure to keep your bike in top condition within the 10 days before the race. Karel can easily spend over 2 hours tuning-up a bike as he removes almost every part and bolt to ensure every moving part will work smoothly (just like brand new). 

-Be sure to do a few "race pace" sessions in the last 4 weeks before your race day to master your race day fueling plan. Don't underestimate the importance of liquid calories on your bike. Be sure to finish 1 bottle PER HOUR (20-28 ounces) of your electrolyte-rich, carbohydrate beverage. To make this easier - be sure to take 3-4 gulps EACH time you grab your bottle (every 12-18 min or so). 

-Be sure to eat similar foods on the night before and morning of race day, in training in the 8-10 weeks leading up to your race. Consider your logistics of traveling when planning your "perfect" pre race meals. Make it simple to find, easy to prepare and easy to digest. 

-Review ALL course maps, athlete guide and attend the athlete briefing. 

-Be prepared for the course that you are training for, specifically any terrain/elevation changes and weather. Review weather the days before and night before the race as weather may not be within your control but how you dress and how you pace yourself (ex. effort on the bike) is within your control. Be sure to get the appropriate cassette for your bike on a hilly course vs a flat course. 

-Do not waste your energy on what other athletes are doing, complaining about or stressing about. Focus only on yourself and everything that is within your control. Stick to your own schedule and surround yourself with people who give you energy and don't steal it away from you. 

-Review athlete guide and plan extra time on race day morning so you are not rushed. Allow time transition set-up, body marking, getting your chip, warming up and endless potty stops (and long lines). Be aware of when transition closes and your wave start. 

SWIM
-Be prepared for wetsuit legal OR not legal by having the appropriate swim attire. 

-Bring two pairs of goggles and depending on your preference, you may want one with darker lens and one with a clear lens. 

-Do not start out to fast. Consider that your perceived effort will be much lower in the start of the race when you are fresh and it's a lot easier to swim "fast" but it will feel easy. To reduce any anxiety in the swim, it's recommended to warm-up in the water if allowed OR do a short jog (with another good pair of shoes) for 10-15 minutes around 20-30 min before the race start. 

-Focus on a smooth but quick transition. This is time that you can deduct from your race time without having to train harder - just practice!

BIKE
-Respect your bike distance and the entire distance of your race. 

-Be sure you have your bike set-up for easy fueling (can you reach your bottles, are you comfortable with your hydration system) so that you do not have to rely on the aid stations. However, USE the aid stations if you have to fuel and can tolerate on-the-course nutrition. 

-Be sure you can change a flat tire and you have tested out your  race wheels (if using them) a few rides before race day. 

-Use your gears, pace your own race and do not start out too fast. Remember that your race is all about how you pace yourself. Reduce risk for fatigue, cramping and dehydration by holding back on the bike in order to set yourself up for a stronger run. This doesn't mean you have to go slow but a triathlon is not about having the most epic bike possible if you can't run strong off the bike. 

-Pay attention on the road especially if you are removing clothing or unwrapping food.   Liquid hydration is the most effective, easy to digest and safest way to consume nutrition on the bike. The more time you have your eyes off the road and hand off your bars, the easier it is to have an accident on your bike. Be safe!

-Ride (or drive) key parts of your bike course or at least, the first/last 5-10 miles so you know what to expect. Don't freak out, do this to be prepared. 

-Review weather the day before the race to help your mind accept the windy sections of the course and to help with pacing throughout the race. A power meter will ensure the most steady effort on the bike (reflective of key workouts in training) but RPE is also an effective tool on the bike. 

-You do not have to be in aero position during your entire bike ride in a race. Stand up, sit up or adjust your position as needed based on the terrain. Break down your course into sections for easier pacing. 

-If you experience  bloating, heart burn or burping on the bike, be sure you are sitting up (which I recommend for everyone) when you drink from your bottles. 

-Focus on a steady cadence throughout your race - you can't beat the wind or attack the climbs and run fresh off the bike so don't try. 

-Drink early and drink often. Use cold water at aid stations (be careful/slow down when grabbing a bottle) to cool your body to reduce core temperature.

RUN
-If you are experiencing GI distress on the run and can not tolerate any more carbs or fluids, just slow down or stop. Give your body a moment when it happens to settle down before you try to push through and then experience the point of no return. Research shows that swishing (and spitting) a carb-rich drink in your mouth, without swallowing, an be a positive tactic to help maintain performance but be aware that this doesn't always relate to postponing fatigue at the end of the race. 

-Pace your run. Use walk breaks at aid stations as "intervals" for the body and mind. Keep your breaks short so that you do not increase GI distress as walking for too long in between running can return blood from the muscles to the intestines (along with water) which can contribute to the urgency to defectate (this is also important in the transition area of an IM if you find yourself taking a long time in transition area - more than 10 minutes and then experiencing GI distress in the first 1-2 miles of the run). Also, practice walk breaks in training (10-15 sec) and always hold back in the first few miles (depending on distance) of your race for the goal in racing is to postpone fatigue and to stay hydrated and to avoid glycogen depletion. 

-Use cold water and ice to cool the body. Hold ice in your hands in hot races and pour a few cubes down your shorts and on your neck. Just be careful to not drench your shoes while you are cooling your body (if possible). 

-It's recommended to practice with nutrition that boosts your performance and is easy to digest/be absorbed (after biking at "race pace") and to have a strategy with you on the run, especially in longer races, on how you will fuel on race day. Practice this in training!! Always be aware of where the aid stations are planned on your course and what is being served if you need additional fuel. Use aid stations for water stops to cool your body and rinse your mouth. Be sure you focus on electrolytes AND carbohydrates as primary fuel requirements. 

-Accept the race day conditions and terrain. Don't get into a hot and challenging race telling yourself that you suck in hot weather and on hilly courses. Although it is encouraged to register for races that are planned well in advance and that will help you meet your race day goals and execute on race day, don't be afraid to adjust your plan to ensure a steady and strong performance ON THAT DAY, ON THAT COURSE. 

-Always race with a plan - throughout the entire race. Consider your race day goals, your focus on chasing competition (if qualifying for a future race) or racing with your current level of fitness, your race schedule/upcoming races, the weather (which can affect your performance, regardless of your current level of fitness) and current life stressors. Always have a plan B...C, D and E and remember that YOUR race is not over until you cross that finish line. The only pressure you have on race day is the pressure you put on yourself so don't worry about things that you can not control and direct your positive energy to things within your control.

Training and racing for triathlons is not a requirement to "be healthy." 

Training for and participating in a race is a gift that your body has given you and arriving to a race, hungry and healthy to race, is one of the best presents you can give yourself by training smart.  

To ensure the best performance possible, be smart with your race day plan. 

Remember that even if things do not go as planned on race day, you did not fail. 

Every race has a learning lesson so be sure that you do not let one race keep you from reaching your fullest potential. Every expert was once an amateur....and one that made many, many mistakes in order to master his/her skills.