比赛早晨对大多数运动员来说非常压力。警报响起，肾上腺素开始抽水。即使是那些拥有多年赛车经验的人，也可能会感到不安，质疑他们的准备工作，并担心危害几个月的训练，而赛车早晨失误。
为了平息运动员的思想，并帮助他们将神经精力传达到更好的比赛日表现中，删除未知数，并旨在提高他们的关注。这是我从我指导的运动员那里收到的最常见问题 - 希望这些问题也可以帮助您为运动员提供建议。
What time should I wake up?
Early! Athletes should wake up three to four hours before the race start.
You can probably hear the retorts. “You mean I need to wake up at 3:30 AM?! But I wake up 15 minutes before most workouts! Shouldn’t I get an extra hour or two of sleep!”
尽管这些反对意见听起来很合理，但在比赛开始前三到四个小时醒来，这使运动员有足够的时间吃饭和消化早餐，这对于需要从糖原商店中脱颖而出的长道赛车手尤其重要。
这re is alsoevidence氧气吸收动力学在醒来时最低，并且可能在一天晚些时候改善，因此给身体醒来的时间可能会提高性能。
What about breakfast? How much should I eat?
As a rule, athletes can eat more food the earlier they wake up. Four hours before a race, athletes can consume approximately four grams of carbohydrates per kilogram of body weight. Three hours before, they can consume three grams/kg, and two hours before just one gram/kg. Since many athletes will be depleting their glycogen stores during a race, getting in a good breakfast can make the difference between bonking and finishing strong.
What should I eat?
Everyone is different, but as a rule, most athletes should focus on consuming a high-carbohydrate, low-fiber, low-fat breakfast. Oatmeal, bagels, granola, and yogurt are great options.
例如，一名70公斤重的运动员在钢铁侠可以合理消耗210克碳水化合物之前醒来三个小时。这可能是一个百吉饼（70克碳水化合物），果冻（30克），花生酱（10克），格兰诺拉麦片吧（30克）和全天早上的运动饮料（70克），总计210克碳水化合物。
我应该多早到达过渡区域？
比赛开始前60分钟或过渡结束前，到达比赛地点。I’ve witnessed too many athletes arrive late, frantically set up their transition area, forget something (cycling shoes, race belt, etc.) in the car or hotel, sprint to get it and beg to be let back into transition after it closes. Do not press your luck. Minimize stress and arrive early.
提早到达的一个重要理由是排练过渡。可视化他们在T1和T2中需要做的事情将确保光滑，快速的过渡。运动员应该准确地知道他们的自行车在哪里，并学习到自行车或跑步的最有效的路线。
How should I set up the transition area?
最好保持简单！
运动员应该安全地把瓶子和水other nutrition to their bikes. It is easy to launch a bottle going over a bump or waste time in transition dealing with loose gels. The idea is to set up gear so that athletes can confidently grab their bike or run gear and GO!
Athletes should hang their bikes by the saddle and make sure the front wheel is on the ground. Helmet, sunglasses and cycling shoes should be placed next to the wheel (note, if athletes are comfortable with a flying mount, they should leave their cycling shoes clipped to the pedals). Behind the helmet, athletes should place their running shoes, race belt, race bib and hat/visor.
鼓励运动员将自行车准备好进行两次和三重检查也是一件好事。这意味着检查制动器，轨道，轮胎压力以及校准/连接电量计与骑自行车计算机。
How will I be able to find my bike!?
跑ning out of the water and into T1 can be a disorienting experience.运动员常常头晕，忘记了他们骑自行车的地方。因此，对于运动员来说，从游泳出口到他们的自行车（从“骑现金伟德平台自行车”到他们的过渡区域）至关重要，以便在比赛前多次走到他们的过渡区域，以便他们知道要去哪里。由于过渡区域通常根据围嘴数字分为行，因此运动员应记住他们的数字，并知道将设备放置的架子的哪一侧。对于某些方向挑战的运动员来说，将独特的颜色毛巾放在其过渡区域（如果允许），以便他们可以迅速找到自己的位置也是一个好主意。
我应该用我的东西做什么？
大多数比赛都有干衣袋（或早晨的服装袋），运动员可以装满比赛后将返回的装备。这是存放他们穿的衣服和瓶子/带到竞赛地点的好地方。这些袋子通常是在游泳前从运动员那里收集的（通常是运动员在游泳开始时站立），当运动员在过渡后没有将设备掉下的奢侈品时，特别有用。确保运动员用围嘴编号标记这个袋子（以及所有其他袋子），并知道何时何地将其放下。
In certain large races (such as significant Ironman events), it is also common to have additional bags, including a bike/T1 bag and a run/T2 bag.
在自行车/T1袋中，运动员必须存放自行车装备，例如骑自行车的鞋子，头盔和太阳镜。在跑步/T2袋中，运动员商店跑步装备，例如跑步鞋，遮阳板和赛车皮带。这些袋子通常在比赛前一天检查，并且在每个过渡期间都可以使用运动员。这些袋子的目的是合并设备，以使过渡区不会被装备充血。运动员应该了解这些袋子周围的物流，并参考每个特定种族过渡流的运动员指南。我总是鼓励运动员在比赛早晨检查这些袋子，以了解其位置并确保齿轮可访问（即，袋子不被绑住）。
我什么时候应该热身？
这structure of a warm-upis different depending on race distance, with sprint triathlons requiring a longer warm-up than long course triathlons. Assuming athletes are racing a sprint or Olympic distance race, they should start their warm-up ~60 minutes before the race start. Fifteen minutes each of running and cycling (if they’re allowed to ride) with a few short pick-ups to race pace will prime their system for racing. If they can get in the water as well, a short swim warm-up composed of five to ten minutes of easy swimming with a few short builds (20 hard strokes) is exceedingly beneficial.
长期比赛的热身应该更短，在比赛开始前大约45分钟开始。强壮的70.3名运动员将受益于缩写的热身，例如五到十分钟的轻松跑步，除了短游泳时。大多数Ironman运动员不需要进行广泛的热身。只要大多数运动员放松游泳，大多数运动员就足够了陆地移动性的例行程序（例如，20个颈部卷，手臂圆圈和手臂秋千）就足够了。
Do I need to have a gel right before the race begins?
It isn’t a requirement, but a gel ~30 minutes before race start is beneficial for topping the glycogen stores, especially for long course racing. Make sure athletes consume gels with a couple of mouthfuls of water.
What should I bring for after the race?
Athletes should bring a change of clothes and additional sunscreen if they need to sit in the sun during the awards ceremony. They can also bring baby wipes or makeup wipes (or similar products) along with a towel so that they can clean some grime off their bodies and more thoroughly enjoy post-race festivities.
确保早晨平稳比赛的其他技巧是什么？
- 前一天晚上铺设所有装备。
- Keep a checklist (see below) of all the gear.
- Apply sunscreen, chamois cream and body glide upon waking up.
- 不要在比赛早晨尝试任何新事物。
- Bring two pairs of goggles to transition just in case.
- 放松。比赛前一天晚上缺乏睡眠不会影响表现，因此不要强调无法入睡。
比赛日设备清单
General Race
- Tri西装
- 种族皮带
- 太阳镜
- 帽子
- 防晒霜
- 观看/自行车电脑
- 人力资源表带如果相关
- Charging Cords
- 身体滑行
- Chamois cream/lube
- 毛巾
- 换衣服
- Race packet items (ankle tracker, swim cap, wristband, morning clothes bag, etc.)
Swim
- Wetsuit/Swimskin
- 护目镜（理想情况下两双）
自行车
- 自行车
- 头盔
- Cycling Shoes
- 扁平套件
- 多功能工具
- Air Pump
跑
- 跑ning shoes
- Socks
Nutrition
- 运动饮料（尾风/佳得乐/gu等）
- Gels (keep a few spare gels with you on the bike in case you launch a bottle)
- 水瓶
