11 Tips For Spectathletes

If you have a friend/spouse/significant other who is an athlete, there's a good chance that you have spent a weekend or two at a race, waking up early to cheer, stand on your feet, take pictures, carry around stuff for your athlete and eventually, finding yourself exhausting by the end of the event. Rain, heat, wind or shine, you have been there from start to finish and you know that spectating is hard work!

Although spectating makes for a long and tiring day, there's no better way to make memories and celebrate an accomplishment with someone who is close to you. Additionally, surrounding yourself with like-minded individuals or being around inspiring athletes can be very motivating. Although spectators don't receive medals, it's the spectators that help athletes get through the race (and make racing so much fun). In thinking back to all eleven of my Ironman events, it was the spectators and volunteers who kept me going during the low, dark times when I didn't think I could move forward with my tired body and kept me smiling during the good moments.

Because every athlete has his/her support crew (family, friends, teammates) to help out on race day, here are a few guidelines for your favorite spectathlete:

1. Follow the plan - Athletes are pretty regimented and they typically have a to-do list (or rituals) that need to get done before the race start. In order to keep your athlete relaxed and stress-free, be flexible, calm and easy-going and be available to help out your athlete whenever possible.
2. Be ok with a different schedule - Your athlete may have an itinerary for sleeping, eating and working out. This schedule may be different than what you are use to. For your athlete to get into his/her zone, try not to interfere with the planned (or changing) schedule.
3. Don't ask too many questions - Athletes can be a bit unpredictable on race week. One minute they are happy and outgoing and then next they are jumpy, anxious and easily bothered. The rush of emotions that an athlete experiences before a race is hard to anticipate so it's best to avoid asking questions like "what time will you finish" or "are you ready" as some questions may bring self-doubt, anxiety or worry.
4. Your athlete is not his/her normal self - It's easy to assume that your athlete is a changed person on race week and well, that's true. He/she is anxiously awaiting the event that he/she has trained for for many months and the time is finally here. Yes, your athlete will not be like his/her normal self and this ok. I assure you that after the race, your athlete will act more like him/herself but before the race, understand that your athlete may have a different personality, all in an effort to mentally and physically prepare for the upcoming race.
5. Scope out the course - Review the course maps and walk/drive some of the course before the race to determine the best spots for spectating. Your athlete may suggest for you to be (or not to be) at certain places on the course. You can also ask experienced spectators who have been to the event before for a recommend place to watch your athlete in action. Make sure to understand the layout of the finish line area (and cross walks) so that you don't miss your athlete at the finish line.
6. Track your athlete - Now a days, most events are using sophisticated tracking apps and systems to help you follow your athlete on race day. Understand the tracking technology ahead of time so that you can keep up with your athlete on his/her special day.
7. Review the athlete guide - Although the athlete guide is designed for the athlete, many of your questions can be answered in the athlete guide. You can learn about the race course, race start and other important details that will help you out on race day.
8. Be prepared for a long day - Although most spectators find that race day does go by quickly, it's still a long day when you consider when you wake-up until when you leave the race venue. It's important to dress appropriately for the day (anticipate a change in weather temps and conditions) and plan for idol time after the race when your athlete is recovering, waiting for awards or getting his/her stuff. Make sure to bring a portable phone charger to keep your phone charged all day, especially if using your phone for tracking and taking pictures. Research the area for places where you can rest, eat and explore during the race, but make sure you don't miss your athlete in action!
   
   
9. Fuel and hydrate like a pro - It's easy to let several hours go by without eating or drinking. No one wants to be around you when you get hangry. Make sure to bring along plenty of snacks and fluids for your day and extra money if you need to restock your food/drink supply.
10. Don't make assumptions - Anything can happen on race day. Don't give your athlete wrong information about a fellow competitor, tell your athlete where to turn on the course, give an update on his/her placement or make assumptions as to how his/her race is going unless you know that your athlete wants that information and it is accurate information. Give your athlete positive vibes all day and keep the cheers going until he/she crosses that finish line. Too much information/questions can distract/overwhelm an athlete from his/her race strategy but just the right amount of cheers (and supportive signs) can make for a fun day of racing. By now, hopefully you know how much energy to give your athlete. After the race, don't be quick to ask questions about the race. Show your support and excitement with a hug or a smile and give your athlete time to process the race. Eventually, he/she will be ready to give the run-down of the race.
11. Dream big (with your athlete) - Your athlete may not always show it but he/she appreciates your unconditional support. Truthfully, your athlete likely feels guilty from all the time spent away from friends/family throughout the training and this weighs heavy on the mind before the race. Make sure your athlete knows that you support him/her and that all that training was worth it and you will be there for your athlete until the finish line. Show your athlete how much you believe in them by being there for them at the race (even when you don't feel that needed). The more support, love and excitement you give your athlete, the more he/she will be able to race to his/her potential. Hopefully your athlete will show you his/her appreciation after the race with a big THANK YOU. 

Endurance triathlon spectating tips

Early next week, Karel, Campy, my mom and I will be taking a road trip to Lake Placid, NY for the 2015 Ironman Lake Placid event. 

Karel and 4 of our athletes (and several Trimarni nutrition athletes) will be racing and I will be spectating and supporting our athletes.
Because I didn't choose to register for Lake Placid last year, I will also be spending my time up there training in prep for Kona. 

There's nothing I love more than spectating at a long distance triathlon. Despite being on the sidelines, there is no shortage of positive energy that is felt from the athletes as they give it their all, digging deep and overcoming anything that comes in their way. 

After months and months of training, race week and race day are all about the athlete and the athletes' needs. Certainly, it is recommended for the athlete to show appreciation for friends/family who are supporting the athlete as race week/day is likely not the first time that sacrifices have been made for the athlete. 

With Karel and I both being endurance triathletes, anytime one of us is racing and the other is not racing (which doesn't happen a lot), it's important that we both support one another. In other words, it is still possible to share the race day experience with a loved one/close friend and not be in the race.
The main priority of being a spectator for your friend/loved one is to make his/her pre and race day experience as easy and smooth as possible for an ideal racing performance. 

If you are joining a friend/family member at an upcoming long distance race, here are a few of my spectating tips to help you out at your next endurance triathlon. 

ENDURANCE TRIATHLON SPECTATING TIPS

Be prepared to drop your athlete off, wait around, walk a lot and find/pay for parking before and on race day. Often times, the logistics of getting to the race expo, transitions or race start make for the most stressful situations. Your athlete will likely be on a time schedule and perhaps a little ancy and anxious if things aren't going "as planned". Try to make it easy on your athlete by getting him/her where they need to be on time and allow plenty of extra time for delays. 

 Review directions to avoid getting lost and always plan for extra time (at least 15 minutes). Be sure to read the athlete guide before arriving at the race as well as any last minute details on the race website. Better yet - print out the race schedule so you are well-prepared. There may be parking deals/restrictions in certain areas, schedule changes as well as road closures before and during the race. Lastly, if your athlete is racing a very important race (ex. A race of the season, qualifier race, etc.) be accommodating to their requests to stay within walking distance of the race venue. Although we can likely save money by staying at a hotel 10, 15 or 20 minutes away, staying within walking distance of the race may cost more but it can be a priceless experience on race day morning (for you as the spectator and the athlete). Always do your homework when it comes to picking the "right" place to stay before the race. Weigh your options before booking a hotel room for sometimes it pays to be close whereas sometimes you may be fine staying up to 10 miles away from the race venue for a kitchenette, free WiFi, free parking, etc.  

Always bring extra food with you and plan ahead. If your athlete wants to be in control of food choices, whether eating in the hotel room or at a certain restaurant, let him/her make that call. The only body that is racing on race day is the athlete and he/she will likely know what foods work the best pre-race. Not every athlete is the same so communicate with your athlete in the case that you would like to eat out but your athlete wants to eat in to avoid long lines and waiting for food that is prepared by someone else. Foods that are easy to travel with include: cereal, nuts, bread, PB, veggies, fruit, pretzels, sport bars and dried fruit but if you have refrigerator/cooler, you can bring other items like sandwich items, eggs, milk and yogurt. I recommend searching ahead of time for the nearest grocery store and also consider places like gas stations, CVS, Target, Whole Foods, Trader Joe's, Fresh Market and farmers markets for other food find to make your shopping and eating experience a lot more simple, nutritious and hassle-free. Always bring plenty of water to your race venue for you and your athlete. Be sure to bring portable snacks and fluids on race day for you as it will be a long day. 

You may feel a little rushed the day before the race so be aware of changing plans. On the flip side, your athlete may have a rigid schedule. For a better pre-race experience, have your athlete create an itinerary - this is all about teamwork. This way the athlete has a schedule that the spectator knows about ahead of time. Try to minimize driving back and forth if there are two transition areas, if you have to attend athlete meeting before the race, if you need to get food, etc.  On the day before the race, top priorities for your athlete are eating, staying hydrated and resting.  

Plan for an early dinner the night before the race as well as early to bed. It's recommend to discuss sleeping arrangements with your athlete because for many spectators, you not be able to go to bed at 8:00 or 9pm like your athlete. Expect an early wakeup so it's recommend to have everything packed and ready to go before the morning. And to save time if checking out on race day morning, load up the car as much as possible. Check with your hotel about a late check-out or better yet, being able to stay 1/2 day so that you and your athlete can rest and clean-up after the race.
Again, allow extra time (15 minutes) in the morning. Every athlete is different with his/her typical pre race routine so discuss this with your athlete ahead of time so your athlete can be in his/her "zone" on race day morning. 

Some athletes like to get in the zone (peace and quite) on race day morning whereas others are very social and energetic. Nerves are not isolated to newbies so even if an athlete is experienced, avoid questions like "are you ready" and "are you nervous" and "are you still injured" and "what is your goal time" and instead, keep the questions neutral about the entire race experience.  

To avoid an athlete freak-out, review the weather ahead of time but do NOT complain about the weather (cold/hot/windy, rain) in front of your athlete! Your athlete does not need to hear you complain about it being really hot on race day or about the 90% chance of rain all day. 

It's recommend to review the course map and have an idea of when your athlete will finish the race as well as predicted range of swim, bike, run times. Prior to the race, ask your athlete a range of times that would give him/her a perfect day. For example if your athlete says the following for an IM:
1:10 swim

5 min T1

6 hr bike
5 min T2

4 hour run

For spectating during the race, the total time is not as important as making sure you are where you want/need to be before the athlete finishes that certain leg of the triathlon. When your athlete starts the run, you should have a better idea of when he/she will finished based on the predicted finishing time. Give yourself a 15 minute buffer for the swim and bike and finish time so that you are always ahead of their "perfect" day schedule. This will help for cheering and a better spectating experience. Not every race is spectator friendly so it may be helpful to reach online forums for spectating advice (the hot spots and good hidden spectating spots) at your specific race venue. 

Lastly, have a specific meeting spot for post race. When you see your athlete, let him/her recover before you start asking questions like " how'd the race go, did you have a good race, is that the time you wanted?". If watching a newer athlete compete, the goal may be just to finish. For other athletes, there may be high expectations about a time or place. Whatever the race day goal may be - the best results are told by the athlete him/herself and not by a time on paper. As a spectator, you must keep in mind that wind, heat or other uncontrollables can affect race times so a race is not "bad" if an athlete does not arrive according to his/her predicted schedule. Often times, it takes a little bit of time for an athlete to collect him/herself after the race when the emotions of racing calm down a bit. Certainly, if an athlete is celebrating post race - celebrate with him/her!!

 Above all - be there for your athlete from start to finish. Race day will be a very special day for even you because the athlete could not do what he/she is about to do with you!

Will you be traveling to Kona to watch the 2015 IM World Championship? Here are a few of my Ironman World Championship spectating tips. 

Miami 70.3: Spectator report (and tips) part 1

I've been a participating athlete at races more than I've been a spectator since I started being a competitive triathlete in 2005. But, that doesn't mean I don't know a thing or two about spectating.

Lucky for me, I've learned from the best...thanks mom, dad and Karel for being the best cheerleaders out there!

But to be a great spectator you have to do your homework and some experience goes a long way. You also need to have some patience and plenty of snacks..... compression socks help too. But most of all, you have to be supportive.

Having goal times and meeting them has been proven to be very helpful to my parents and Karel as spectators but of course, they've done their share of worrying when I don't hit my goal times. That's the wild thing about sports - you never know what will happen on race day and the ultimate goal is to get to the finish line as your biggest fans will be excited for you no matter what the day brings.

Now that Karel is sharing this multisport lifestyle with me, I have really enjoyed being his number one fan at his races. Of course, it is great sharing the course with him but I absolutely love being his sherpa before and during the race. It's not about me or us but instead, it's all about him on race day and I love that he can count on me to make his race experience as simple and easy as possible.

After our 5 hour drive down south to Maimi, we headed straight to the race venue for Karel to pick up his packet. We opted to stay a bit outside of Miami at an Extended Stay hotel which works very well for us when we travel thanks to the affordable rate, pet-friendly accommodations and full kitchen. The parking in downtown Miami was a bit more than my frugal mind can handle but after dropping Karel off to get his packet, I drove around and found street parking with $1.50 per hour.

Spectator tips: Be prepared to drop your athlete off, wait around, walk a lot and find/pay for parking. Your athlete will likely be on a time schedule and perhaps a little ancy and anxious if things aren't going "as planned". Try to make it easy on your athlete by getting him/her where they need to be on time and avoid stressing out if there is traffic (that's the last thing an athlete needs is to sit in traffic when they think they need to be somewhere 5 minutes ago). Review directions to avoid getting lost and always plan for extra time (at least 15 minutes). Be sure to read the athlete guide before arriving at the race as well as any last minute details on the race website. There may be parking specials in certain areas, schedule changes as well as road closures before and during the race. Lastly, if your athlete is racing a very important race (ex. A race of the season, qualifier race, etc.) be accommodating to their requests to stay within walking distance of the race venue, but likely paying a more expensive price for the hotel room. Staying near the race venue saves a bit of time and hassle. However, the downside is often no free WiFi, paying for food (coffee/meals) and perhaps paying for overnight parking (sometimes). This isn't always the case for staying close to the race but do your homework - always review your lodging accommodations especially if you need a microwave/fridge, wifi, etc. Weigh your options before booking a hotel room for sometimes it pays to be close whereas sometimes you may be fine staying up to 10 miles away from the race venue. I recommend no more than 20 minutes away due to the already early wake up call on race day. 

After walking around the expo area and checking on the transition area, we headed a few blocks to the car and drove to our hotel. Of course, being 5:30pm on a Friday night in Miami meant enjoying a little traffic for our planned 7 mile commute. Finally, around 6:30pm we checked into our hotel and made ourselves at home for the next two nights. I planned extra food in the cooler in the case we would not get to the grocery store on Friday evening which worked perfect for us both so that we could make dinner and Karel could relax.

Spectator tip: Always bring extra food with you and plan ahead. If your athlete wants to be in control of food choices, whether eating in the hotel room or at a certain restaurant, let him/her make that call. The only body that is racing on race day is the athlete and he/she will likely know what foods work the best pre race. Not every athlete is the same so this may be something worth communicating with your athlete in the case that you would like to eat out but your athlete wants to eat in. Typical foods I travel with include: cereal, nuts, bread, PB, veggies, fruit, pretzels and KIND bars. If I have a cooler, I can bring other items like sandwich items, eggs, milk and yogurt. I recommend searching ahead of time for the nearest grocery store and also consider places like gas stations, CVS, Target and farmers markets for other food finds. Also, don't hesitate to go out for little trips for certain food items if your athlete is requesting a certain food item but if you can, try to plan ahead. Here's an article I did on eating while traveling: Reheat, Repeat: Smart meals for traveling triathletes and another one on traveling tips.  

 After a great 10 hour night of rest we both woke up without an alarm and it was time to start the day. Of course, Campy was the last to get out of bed.  We were on a bit of a schedule because the athlete meeting was at 11am and Karel needed to do his race warm-up (about an hour bike with a few pick ups) and eat. After I got some coffee from downstairs in the continental breakfast, Karel joined Campy and I for our morning walk which made for a lot of fun as we explored the back of our hotel - which happened to be a golf course, run/bike path and an outdoor "gym". I did a 20 min circuit outside and then walked Campy for about 15 minutes and then headed back to the hotel to make Karel some breakfast and then myself some yummy food.
After I showered, Karel had returned from his bike and around 10:15am we were out the door. After the athlete meeting, athletes could check in their bikes at noon so Karel brought his bike (stickers attached) to check-in in the secured transition area.

Spectator tip: you may feel a little rushed the day before the race so be aware of changing plans. On the flip side, your athlete may have a schedule but may be a bit behind what he/she needs to get done for the day. The best suggestion is to have an itinerary and between the athlete and spectator - try to make it all work out in the easiest way possible..teamwork. Try to minimize driving back and forth if there are two transition areas, if you have to attend athlete meeting before the race (I highly recommend) or anything else at the race venue. A must for many athletes is coffee pre race. A few suggestions depending on your lodging: by instant coffee and mix with hot water, buy Starbucks Via packets to mix in hot water, buy coffee the day before and heat the next morning or use coffee maker. Be aware many coffee places may not be open before you need to be at the race and expect long lines if getting coffee after your athlete exits the swim and you wait along with a thousand other spectators near the closest coffee shop. Be sure your athlete eats and rests. 

After attending the athlete meeting, we headed to the car for Karel to get his bike and then we walked over to the transition area. Since only athletes are allowed in transition area with their wrist band, Campy and I stayed outside the transition area. Nearing 1pm, we headed back to the hotel and although we needed a few groceries for Karel's dinner, we had enough for lunch in the room. The morning had been rushed and it was nice to relax in the room. We both had some things to do on the computer so with our spacey room, we each worked for a few hours while Campy watched for birds out the window.

Around 4pm, we headed to Publix (1.5 miles down the road) for a few groceries and around $40 later we had our first food purchase since leaving on Friday morning. Karel and I both don't watch the clock when it comes to eating on a daily basis but for races, we both like to eat early. Around 5pm, Karel fixed his dinner which is his typical pre race meal of chicken, rice and veggies (in this case - soup).

We looked for a movie on TV but didn't find much so we reviewed the race course in full detail (athlete guide + mapquest) for turn by turn directions. Nearing 8pm, we got ready for bed and enjoyed a few episodes of Modern Family before lights were out around 9:30pm. Again, Campy was the first to bed.

Spectator tip: Plan for an early dinner the night before the race as well as early to bed. It's recommend to discuss sleeping arrangements with your athlete for many spectators will not be able to go to bed at 8:30/9pm. Expect an early wakeup so it's recommend to have everything packed and ready to go and to save time, load up the car as much as possible if checking out on race day morning to save time. Again, allow extra time (15 minutes) in the morning. Every athlete is different with his/her typical pre race routine so discuss this with your athlete. Some athletes like to get in the zone (peace and quite) whereas others are very social and energetic. Nerves are not isolated to newbies so even if an athlete is experienced, avoid questions like "are you ready" and "are you nervous" and instead, keep the questions minimal if possible. To avoid an athlete freak-out, do NOT complain about the weather (cold/hot/windy) in front of your athlete. It's recommend to review the course map and have an idea of when your athlete will finish the race as well as predicted range of swim, bike, run times. This will help for cheering and a better spectating experience. Not every race is spectator friendly so it may be helpful to reach online forums for spectating advice at your specific race venue. 


Around 4:15am, the first of many alarms went off and Karel was up to start the coffee. Campy was not liking this early wake-up call but just to be sure we didn't leave him he slept with one eye open in the morning.

Karel made himself oatmeal and breakfast bread with jam and PB and had a few sips of his yogurt drink. I had a snack of scrambled egg + 2 WASA crackers and PB and had the cooler ready for the day, as well as a few snacks for my backpack (PB sandwich, nuts/cereal, peach, banana, KIND bar, yogurt) which I made the night before.

After I walked Campy and loaded up the car, we were out the door around 5:30am. Because Karel's wave wasn't until 8:45am we were not in a big rush to get to the race venue except for Karel to set-up his stuff by 7am (transition closing).

We parked at the race venue parking lot (parking garage) for $5 and I grabbed the pump as Karel grabbed his transition bag of his race gear.

We walked about 5 minutes or so to the transition area and I stood on the outside of the fenced-in area as Karel got body marked and then set up his spot with his gear. About 20 minutes later, Karel gave me back the pump and I had my friend Amber there with me (watching her hubby Tommy) to walk back to the car with me to return the pump. Karel hung out with his friend Elias in his hotel room across the street which worked perfect for Karel to rest for the 2 hours before his wave start.

Post by TriMarni Coaching and Nutrition.

The race officially started at 7:25am so Amber and I hung out at the swim start to watch the 25+ waves go off, one after another for all 2500+ athletes to start the race by 9am. The time went by really fast and before I knew it, Karel was texting me that he was walking to the swim start and for me to take his backpack from him.

                                       

I helped him put on his speed suit and sprayed body glide all over him along with sunscreen. A kiss for luck and speedy vibes and he entered transition area with his wave. Around 8:45am, Karel's wave (35-39 males, last of four of his age group waves) entered the dock and jumped off into the water. Karel mentioned the water was really warm and at 8:45am, that was to be expected in Miami.

I wasn't really sure what to expect from Karel as he wasn't going for a WC 70.3 spot because we are doing IMWI that day with our #1 goal to both try to qualify for Kona. So instead, Karel was there to chase the competition. Karel is not a time-goal chaser so he never thinks about a time on paper but instead, whatever the day will bring he will race with his fitness and execute in the best way possible. Karel is still very new to triathlons with this being his 5th Half Ironman but only learning how to swim last June before his first ever triathlon in July 2012. Karel really enjoys triathlons and also enjoys the tactics involves of racing in a three sport event. I really love this about Karel because he doesn't go into races with the pressure of expectations. Sure he has goals for himself which drive him to push his limits and to discover his potential but he doesn't let his ego take away from the race day experience. After 7.5 years together, there is one thing I know about Karel....he is not an excuse type of guy. When it comes to racing, he will give it his best effort and make no excuses as to how the day turns out. And Miami 70.3 for Karel was a true testimonial of what racing is all about....finish what you started.

Spectator tip: have a meeting spot for post race in case you don't see your athlete again after you drop him/her off at transition area. Also, keep a positive attitude the entire race as your athlete has a three sports to finish and the race is never over til he/she crosses the finishing line. If watching a newer athlete compete, the goal may be just to finish. For other athletes, there may be high expectations on his/her plate. Whatever the case may be - the best results are told by the athlete him/herself and not by a time on paper. Cheer your athlete on from start to finish. Be sure to coordinate with your athlete about pre race gear that he/she may want to give you before the race as well as any last minute requests/words of advice. Your athlete may need to warm-up so plan to be at the race venue at least 90 minutes before his/her wave to allow enough time for everything. 

Part II....1.2 mile swim, 56 mile bike, 13.1 mile run.....To Be Continued....