--- Before the race ---
Your race might require registration/packet pick up before the race day. Be sure to look at the schedule, especially if you need to travel to a race.
Bring your photo ID and license to registration. You can buy a day license at the event, or a USAT license is also valid. (The German Tri Union rules specifically state that foreign racers can use their home country licenses, but I've had no issue at my races in Spain and Norway.)
If you are doing a half or full Ironman, you may want to use the on-course nutrition. Check what they are offering and then test it out in training.
Tapering your training: If you are using a training plan, this will be included in the final few days (for a sprint) or weeks (for an Ironman). The goal of a taper is to let your body absorb your fitness, but this doesn't mean you'll be nothing. Your workouts will generally be race intensity, but shorter. This will keep you sharp for the race, but not wear you out. Use this extra non-training time to get more sleep, since you will probably not sleep much the night before the race. You'll want to minimize how much time you spend on your feet, especially if you are doing a long race.
--- Transitions ---
We have talked a little about these in the individual event sections, but there are important things to consider before the race.
You want to make sure you have practiced a few times at home. Set up your stuff and then run through your actions very deliberately. This will help you identify potential problems. You can do this separately from swim/bike/run training, but getting your heart rate up will better simulate race day.
Types of transition area (weschelzone) -- Generally, there are two different types: I call them the "flow thru" and the "bay." Many races utilize the "flow thru" to be more equitable -- you'll have to move the entire length of the transition zone, so no one is running any less than anyone else. The "bay" types have a single entrance/exit; if you are really close, it is fast, but if you are in the farthest corner, you'll have to run more. Some races might provide the layout of the transition area.
Some races have T1 and T2 in a different location. However, this is usually only for the bigger WTC races and you might have to hand in your run equipment the day before. If it is a split transition, it will be obvious from the course map. (Hint: if the bike starts and finishes in a different spot, it is a split transition. Races will almost always have the course maps on their website.)
Many races will do a bike/helmet safety check as you enter transition to set up. Have your bike helmet easily accessible, as well as your race number. US races will check that you have the appropriate safety stickers on the inside. The European stickers aren't valid for US races -- keep that in mind if buying a helmet in Europe.
Picking a spot -- At some (the larger/longer) races, these are assigned with numbers on the racks. If not, it is first come, first served. If you are looking to maximize speed, you want to pick a spot that will minimize the amount you will have to run with your bike. If speed isn't your concern, you might have more room to spread out if you are a little farther away.
Setting up your spot -- Before you rack your bike, make sure that it is in a good starting gear. Rack it using the nose of the saddle to hang it. (If you are checking it the night before, it is more secure to rack it by the brake levers and then turn it around pre-race.) Lay out your stuff in a logical manner.
Helpful tips --
Lay your helmet down with the clasp open and the front closest you you. This is not an inspection, so it is OK to have to open side up.
Roll your socks to make them easier to put on. It is quite difficult to pull a sock over a wet foot.
Baby powder in the insoles of your shoes will make them slide on more easily. Elastic laces are also a great idea!
Before starting the run, all you need to put on are your shoes. You can put on your hat, watch, etc. while on the run.
If you are going to clip your shoes into your pedals pre-race, please practice this.
It is important to figure out some way to mentally note where your spot is in transition. After you have prepped your stuff, go to the "swim in" entrance and walk to your spot. Count how many racks there are or look for other non-temporary landmarks, like trees, lightposts, signs, etc. Do not use movable things like, "I'm in the row with the hot pink bike." Do this for "bike in" as well. Make a quick sketch if you need to. You could use something like a balloon or flag, but some races don't allow those and it looks really silly. Take the 10 minutes to mentally rehearse how you will move through T1 and T2 and you'll be fine.
Look through the course map and become familiar with the gist of it before the race. Ideally, you'll want to do this far enough ahead of time to plan your training accordingly. Is there a giant hill? You'll want to train on the hills to be prepared.
--- Race day nutrition ---
Remember, nothing new on race day! Don't go on a crazy health kick the week before the race. Continue your normal eating habits.
Dinner the night prior -- Avoid eating too late and don't consume too much fiber. Rice, cooked greens, and lean meat is a good choice. Eat foods you normally eat, just add a little more carbohydrate. Make sure you are drinking water throughout the day and all some extra salt to your dinner if it will be a hot race.
Race morning breakfast -- Eat 3 hours prior to start time to give your stomach time to digest. You want about 300-500 calories, mostly carbohydrates that you know you don't have a problem with. I eat a sweet potato, a Larabar, and a pack of Buddy Fruits.
Race morning water -- Beginning 3 hours prior, you want to drink a total of 1.5L over the next two hours. At that point, switch over to a small sipper (about 20 oz) so you won't be having to pee the entire race. You will go to the bathroom many times on race morning due to nerves and being hydrated. Keep in mind that there can be significant lines for the porta-potties.
Pre-race gel -- I'll have a gel plus a bit of water somewhere between 10 and 20 minutes before the start.
Race nutrition - General Guidelines --
For sprint races, you won't need to worry about eating during the race. Hydration is still important, so ensure you are drinking out of your bottle on the bike and then at the aid stations on the run.
Olympic distance racers might need a gel towards the end of the bike if you are going to take a little longer to finish. Or use a sports drink in place of water on the bike.
For half and full Ironman races, you need to be taking in calories, and the bike is the best place to do this. You want to eat when your heart rate is lower so your body has the chance to process the calories. There are a couple calculators on the web to determine how much to eat, but the best idea is to experiment in practice. Start with 60g of carbohydrates/hour, then see how you handle that. If you can eat more, great. Personally, I will guesstimate how long I will be on the bike (making sure to allow extra time for climbing!) and then eat 1 Powerbar gel per 20 minutes. Race morning, I will dump them all into a water bottle and top it off with water. This bottle then goes between my aerobars and I sip when necessary. I'll get water at the course aid stations as well.
When going through a bike aid station, slow down and sit up. The volunteers will be holding bottles out, but remember that those bottles are stationary and you are moving -- be ready to absorb the impact with your arm. If the water bottles are open, they will probably squirt all over. And if the water bottles have been filled by the volunteers (and aren't already packaged bottles) you'll want to verify that the cap is closed completely. I've had this happen with the yellow PowerBar bottles at races, so make sure you check.
Practicing aid station hand ups before your first half/full would be a good idea. On race day, make sure you are also mindful of other racers and are prepared for people making sudden movements. The aid stations are also the only place to discard your trash.
Before an aid station, it will help to yell out what you want. (Sometimes there are signs and the race might have published what is where, but honestly, they all start to blur together.) Sportsdrink is iso in German.
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