All Training Sessions have been completed. There are no additional clinics or sessions. Thank you to Team CWW Coaches.
Notes from Celeste:
Not sure who Celeste is? She is Women's Triathlon & Duathlon. She serves on the USAT Board. She is the founder of Team CWW. She is a co-founder of the DuWop Duathlon. Check out her bio at http://www.cww-triathlon.org/about-us
From Celeste:
Make sure the week before the race that your bike is in good working order. If you do take it to a bike shop, ride it after the mechanic has "fooled" with it. From time to time, a mechanic will forget to put the seat back into its original position.
Monday the 22nd, gather all your gear into one spot out of the way of family traffic. This gives you time to figure out what you need and go out and get what you may have forgotten. Set up your transition area as you will on race morning. I put a small towel (bathsize, folded once) down first to sort of mark my territory. Then put down, in order you will use them, what you will need. The Drifters will begin with a run, so they will have on running shoes. The Cruisers will begin with the bike, so they will be dressed accordingly. After you have laid out what you think you will need, go over in your head what will happen that morning to make sure you have everything:
- for the bike - bike or run shoes, sun glasses, HELMET! (no one will be allowed to participate without a proper bike helmet. No son's GI Joe topper.), bike gloves if you want, weather appropriate clothing, water bottle, will you be needing anything to eat on the bike?
- for the run - run shoes if different from bike shoes, hat
Plan to arrive at the race site early so that you can avoid entrance congestion and you can get a good place to park. The lot next to the transition will accommodate 500 plus cars. I like getting to the site early. I like to have parked and be IN the transition area setting up one hour before race time. Keep in mind that, when we do start, we will close the road up to the transition. So plan to get there early. That means you need to know exactly where you are going. And if you are going to travel E-470, make sure you have change for the toll roads. Make sure the night before that you have gas in the car. Put all your gear by the back door the night before you go to bed. Bring extra water and something to nosh before the race if you feel that you will be hungry again by then. Those of you doing the bike first might like a health bar before biking. Those running first may like to pass the snack. Always do what you have done in practice.
To ward off the nerves and to get your body ready for what it is about to do: after you are all set up, go out for a 10 minute fast walk or slow run to warm up. The idea is to raise your heart rate so that that organ comes along with you on your ride or run and does not crawl over to the grass to lie down.
In the days remaining, practice eating a couple hours before you work out. See for yourself if you have eaten enough or too much. Practice drinking on the bike. The main goal for the event is to have fun. I know that sounds sophomoric. But most of us do not know how to have fun. We invest too much energy in getting worked up with worry about our performance. This is not a performance driven event. This is an introduction to a little known sport, duathlon. Visualize smiling as you begin your first pedal stroke or your first run steps.
Feel free to ask questions on race morning. I will be in the transition and I will be wearing something to identify who I am. I look forward to seeing you on the 28th!
Thank you for joining us. Celeste
