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. 

Spectator advice for races

Cheering on Karel at 2012 Rev3 Venice

5 months earlier, cheering on Karel at the 2012 Athens Twilight Pro crit race

For the past 8 years (since we met), Karel and I have spent many of weekends on triathlon, running and cycling race courses. For the first 6 years of our life together, I felt we make a great team because we both shared a similar active lifestyle with different sport passions. Our athletic passions merged together in 2012 when I started to love riding my bike more and more and Karel was beginning to swim and run, in order to turn himself into a triathlete. 

Although this past year (2014), we raced together at every race (except Clermont Olympic distance in March), we are currently putting together our 2015 racing schedule and we will not be racing together at every race. We both have different strategies as to how to best utilize our racing season as we both gear up for 2015 Ironman World Championship. Additionally, we will continue to spectate our Trimarni athletes at key races, as much as possible. 

The best part about being a spectator (athlete or not) is being able to make memories and celebrate with someone else....without having to be in the race. Watching someone race can be very inspiring, motivating and exciting and should not be done with jealousy or spite. Although Karel and I both share a triathlon lifestyle together, it's exciting to share a special moment with your special athlete.

But....being a spectator can be exhausting. Early wake-up calls, dealing with a nervous/emotional athlete, long hours on the feet (in the heat OR cold), missed meals, etc.  Certainly we need our support crew on race day but it is important that our biggest fans follow a few guidelines so that they able to help you (athlete) execute your race day plan and put all your hard training to the test. And more often than not, when your spectator sees you succeed, give it your best effort no matter the outcome or finish the journey that you started 6 or 12 months ago, he/she is often motivated to workout more or even sign up for a race. 

SPECTATOR ADVICE

1) Stick to the plan - athletes will likely have to-do's on the days leading up to the race. In order to keep the athlete relaxed, don't try to change his/her tentative schedule. Additionally, one big to-do for athletes is to relax so as a spectator, encourage your athlete to stay off his feet or to choose low-key/relaxing things to do on the 1-2 days before the race. 

2) Eat on his/her schedule - an athlete is going to know what foods work best and when to eat them. Don't encourage an athlete to try new places or to stick to your eating routine. Discuss all eating plans with your athlete before you arrive to the race venue for your stay so everyone is prepared. As a spectator, your eating is just as important as your athlete so if you do not like eating dinner at 4:30pm on the night before the race, discuss this with your athlete. 

3) Don't ask too many questions - athletes can be a bit jumpy on race week.Wanting to know how they are feeling, if they are ready, if they know their finishing time, why they are doing this, etc. can bring self-doubt, concerns or anxiety to the athlete on the days before a race. Some athletes love questions. There's nothing wrong with wanting to give positive energy to an athlete but even the kindest intentions can be overlooked by an athlete who is really nervous about the event (the athlete still loves you but sometimes nerves get the best of them and they can get a bit emotional). As an athlete, never be rude to your spectators because they are there supporting you. If you are a very-nervous type of athlete, it may be best to isolate yourself for a few hours, from your question-asking spectators on the day before the race (or stay  in different rooms/housing). 

4) Review the athlete and spectator guide - almost all your questions can be answered in the program guide (often found on the race website). Course maps, race day schedule and other important details/rules for spectators can be found in the guide and can be very helpful for a fun race day experience. You can also use forums, like Slowtwitch and Beginner Triathlete to read about spectator tips at your upcoming race event, such as best places to stay at night, where to watch your athlete on the bike course, shuttle experiences, etc. Also, use technology such as Iron Trac app or live tracking on the race website (if applicable) to track your athlete if you get good service. Many athletes are being tracked by friends/family so discuss with your athlete if she/he wants you (the spectator) to connect with friends who may be "watching" the event online (ex. use Facebook, Twitter to provide updates for followers).

5) Be prepared for a long day - no matter the distance of the event, you will likely be up early and there will be idol time throughout the day when you do not see your athlete. Be sure to bring plenty of food (easy snacking options are great) and water and dress appropriately as the weather may change between 4am and midnight. Expect extra time for awards (if applicable) and to allow an athlete to properly recover post race. Discuss with your athlete if it is necessary for you to watch the start of the race because many times you will not see your athlete or it is too congested to spectate (especially for little kids or a large group). Although watching the start of a race is super exciting, sometimes athletes enjoy actually seeing you on the course. Many times you can position yourself at a place on the course by bypassing watching the start of the race.

6) Be a superstar spectator - once an athlete is out on the course, he/she will need your help to get them to the finish line. Dress in fun costumes, make t-shirts and signs and give a loud cheer. Bring a camera (charged!) and wear comfortable clothing (athletic shoes, not sandals) to move quickly to spot your favorite athlete along the course. Be aware of race rules for most races will NOT allow you to run or bike with your athlete for that causes a DQ for an athlete or penalty (no outside assistance). Come up with funny phrases and avoid any phrases that may discourage an athlete (this may need to be discussed with your athlete ahead of time for you may have good intentions by telling an athlete she/he is almost there but in reality, she/he is not almost there when there is 1+ hours left in a race). Also, do not give wrong information. Don't tell athletes where to turn, what place they are in, how far they have left in the race or how far they are behind a competitor unless you are positive the information is correct AND the athlete wants to know this information (discuss ahead of time). Often, athletes are in a zone and too much outside information can distract and overwhelm an athlete whereas other athletes like to hear this outside information. 

Athletes also like surprise visits on the course. Many times athletes have low  moments but seeing their biggest fan at a time when they are least expecting it can bring the biggest smile to an athlete who is having an off moment. Often times, these surprise moments get athletes through races (in addition to the planned moments).

But most of the time, if an athlete is less than 15 minutes from the finish line, get out your loudest cheering voice ready, for he/she will likely need it in order to dig deep and finish strong. 

7) Don't bring up time goals - A successful race is best told from the athlete, not from a piece of paper. Even if an athlete has a time (or place goal), allow the athlete to give his/her race report before asking about places and times.  Avoid immediately asking the athlete "how'd you do?" when she/he crosses the line or even a few hours later. Let the athlete recover from the race and then absorb the race. It usually takes a little bit for an athlete to have negative thoughts subside or for the athlete to process his/her achievement. Sometimes the best performances come from overcoming obstacles rather than finishing with a PR.

8) Have a finish line plan - Certainly, the finish is the most exciting part of a race. Don't miss your athlete at the finish! Encourage your athlete to communicate with you about "best day possible" estimated finishing times (either for the end of the race or each portion of the race if a triathlon) just to have an idea as to when they may finish. When all else fails, be sure to snap a pic in the last 1-2 miles of the race and during the post race celebration if you can not get right on the finish line chute. Be sure to have a designated spot to meet your athlete post race (although the massage or food tent are popular places, you can also choose a spot just a little away from the race finish that may be a bit more quiet. Discuss this before the race starts).

9) Dream big - There's a reason as to why your athlete has decided to participate in this race/event. Be inspired by his/her commitment to dream big and don't take that away from him/her. Even if an athlete has a "bad" day or may not be arriving to the race healthy or trained as he/she would have liked to be, don't discourage your athlete from having big dreams at this race and in the future. Every athlete is bound to have a bad race but hopefully, it doesn't have to be his/her last race. Many athletes feel pressure to perform well on race day because they feel as if they have made a lot of sacrifices with family/friends before the race and if the race doesn't go well, then it wasn't all "worth it." It is extremely difficult to have great races all the time. As a spectator, the more you support and give love to your athlete, the better he/she will feel about him/herself on race day. Many times, athletes will feel guilty that they are too selfish or spend too much time thinking, training and preparing for a big race (not to mention the money spent on races/training). If you (spectator) feel as if your athlete does spend way too much time training for races and it is affecting the family, do not discuss this with your athlete the day before the race or after the race. It is extremely important for athletes and spectators (especially family) to figure out the best balanced lifestyle for everyone so that there are minimal sacrifices made BUT the athlete can still properly prepare for the race. Be sure to communicate with your athlete that you enjoy being their #1 fan and can't wait to be out there on race day to make memories with your favorite athlete.

Thumbs up before I start the 2011 Ironman World Championship to show my favorite spectators that I appreciate them being there for me.
This picture was taken by my dad on the pier, who was volunteering with my mom before the race (body marking).