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Maximizing Race Performance: Preparing for Your Triathlon in the Final Three Weeks

Welcome, triathletes! With your race just three weeks away, it's time to fine-tune your preparation for optimal performance. At CONNECT, we're gearing up to help athletes at this year's Subaru Triathlon Series race in Owen Sound as the official physiotherapy partner. Find us at our tent on July 30th where we'll be doing hands-on treatments and giveaways for athletes! Whether you're a recreational athlete or a highly competitive racer, this blog post will guide you through three key areas to focus on during these crucial final weeks of preparation. Let's dive in and ensure you're ready to conquer the race!

Tapering/Modifying Training

As you approach the race, it is essential to adjust your training plan strategically. Here are some points to consider:

Evaluate current training progress: Take a moment to assess your overall fitness level and endurance. Reflect on your strengths and weaknesses in swimming, cycling, and running. This evaluation will help you identify areas for improvement and capitalize on your existing skills. You may not be able to make huge gains in your weak spots in the final weeks, but knowing your strengths and weaknesses will help you build a race plan that sets you up for success.

Modify the training plan for the final three weeks: Gradually reduce training volume while maintaining intensity. This tapering phase allows your body to recover fully, ensuring you reach the starting line feeling fresh and energized. While it can be hard to take your foot off the gas leading into the race, this brief recovery period will boost your performance on race day and let you truly enjoy the amazing training results you've had in the last few months. Focus on race-specific workouts and simulations to fine-tune your performance, which may include incorporating brick workouts that combine two disciplines to simulate race conditions and enhance your transition abilities.

Pre-Race Nutrition and Hydration

Proper nutrition and hydration support your training and optimize race-day performance. Consider the following tips:

Optimize dietary choices: Make sure your meals consist of nutrient-dense foods, including lean proteins, whole grains, fruits, and vegetables. These provide essential nutrients for fueling your workouts and aiding in recovery. Pay attention to your macronutrient balance and consume adequate carbohydrates, healthy fats, and protein.

Hydration strategies: Monitor your hydration levels throughout the day. Hydrate adequately during training sessions, sipping water or electrolyte-rich sports drinks to maintain electrolyte balance. It's crucial to start the race well-hydrated, so be mindful of your fluid intake in the days leading up to the event. Consider electrolyte supplementation if necessary, especially in hot and humid conditions, we love LMNT for its high sodium concentration, plus essential magnesium and potassium in a convenient stick-pack. Check out LMNT here.

Recovery and Injury Prevention

Taking care of your body and minimizing the risk of injuries is critical to actually making it to race day. Here's how to prioritize recovery and prevent setbacks:

Prioritize recovery methods: Integrate rest days into your training schedule. Rest is crucial for your muscles to repair and adapt, ensuring you reach peak performance on race day. Incorporate active recovery techniques such as foam rolling, stretching, and gentle cross-training exercises to improve circulation, reduce muscle soreness, and enhance flexibility.

Take precautions to prevent injuries: Maintain proper form and technique during your training sessions to minimize the risk of injuries. Listen to your body's signals and address any discomfort promptly to prevent minor issues from escalating. If you experience persistent pain or have concerns, consider consulting a physical therapist or sports medicine professional to assess and address any potential imbalances or weaknesses.

Work with a physiotherapist: At CONNECT, we pride ourselves in keeping our athletes training throughout their injury recovery. We believe in modification over elimination because no good ever came from taking athletes away from the thing that they love unless it is absolutely necessary and without an alternative. When injuries arise, no matter how big or small, a physiotherapist will look for ways to keep you moving while you're recovering, provide strategies to help you self-manage your pain, and do a deep dive into your movement patterns to find the root cause of the injury.

Congratulations, triathletes, on reaching the final three weeks of preparation for your upcoming race! By focusing on tapering/modifying training, pre-race nutrition and hydration, and recovery and injury prevention, you're setting yourself up for success. Remember to evaluate your training, adjust your plan accordingly, fuel your body with nourishing foods, hydrate adequately, prioritize recovery, and take necessary precautions to prevent injuries. Embrace the journey, trust your training, and savour the experience as you push your limits and achieve your goals. Best of luck in your triathlon adventure!


Clare Donaldson is a Registered Physiotherapist, new mom, Crossfit enthusiast, poor but passionate hockey player, and genuine lover of all things physiotherapy. She is especially interested in keeping moms of all ages strong and healthy throughout their lives. When she's not at CONNECT, you can find Clare hiking with her dog, Moose, or spending time with her young family. To find Clare at CONNECT, click here

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