{"id":17447,"date":"2024-05-27T09:45:09","date_gmt":"2024-05-27T16:45:09","guid":{"rendered":"https:\/\/www.drjimtaylor.com\/4.0\/?p=17447"},"modified":"2024-05-27T09:45:09","modified_gmt":"2024-05-27T16:45:09","slug":"i-practice-what-i-preach-my-secret-triathlon-race-week-stress-reducer","status":"publish","type":"post","link":"https:\/\/www.drjimtaylor.com\/4.0\/i-practice-what-i-preach-my-secret-triathlon-race-week-stress-reducer\/","title":{"rendered":"I Practice What I Preach: My Secret Triathlon Race-week Stress Reducer"},"content":{"rendered":"

My first \u201cA\u201ds series of races of 2024, the USAT Multisport National Championships are just 10 days away. I\u2019m already starting to think about and get organized for the races. My goal for big races, particularly those\"\" that require air travel, is to front load and organize all of the tasks that burn cognitive and physical energy and create stress, so that race week can be as relaxing and energy saving.<\/p>\n

I already addressed this topic<\/a> at a high level not long ago. Today, I want to share with you my little secret tool for reducing race-week stress. I\u2019m talking about the humble checklist. Admittedly, I\u2019m not the first \"\"person who has ever thought of this special tool and I\u2019m not the only one who uses a checklist. At the same time, I\u2019m surprised to learn how few serious age-groupers don\u2019t use a checklist. And even among the pros, it is more the exception than the rule.<\/p>\n

As you head out the door to the airport, as you\u2019re about to take off, as you arrive at your destination airport, what question strikes the most fear in your heart?: \u201cDid I forget something?\u201d On race morning, when you begin to lay out your transition: \u201cDid I forget something?\u201d When you leave the transition area\"\" for the last time before your race start: \u201cDid I forget something?\u201d<\/p>\n

And, as any experienced triathlete can attest, the answer that strikes even more terror is: \u201cOMG, I forgot that!!!\u201d where the \u201cthat\u201d is something really important. Just asking that question (multiple times!) between when you leave home and begin the swim is a massive stress producer that will hurt your race efforts.<\/p>\n

Writing about this issue isn\u2019t just of professional interest to me in my work with triathletes; rather, it is \"\"deeply personal because I have learned firsthand and the hard way why having (and looking at!) a checklist is such an important tool during race week and on race day.<\/p>\n

At the USAT National Championships in Milwaukee last year, as I prepared my transition area first thing in the morning of the Sprint, I forgot to check my checklist, something that I have never neglected to do in all my years of racing. I forgot two really important things that I know impacted by race that day. First, I forgot to put my Powerbar energy chews in my bento box.\"\" Second, I forgot to take my pre-race gels out of my backpack before I dropped it off at the bag tent. Bottom line I wasn\u2019t properly fueled to go the distance and it cost me (I missed 2nd<\/sup> place in my age group by 7 seconds!).<\/p>\n

Benefits of a Checklist<\/strong><\/p>\n

Checklists offer several important benefits that can translate into better performances on race day. Psychologically, your mind is clear of unnecessary clutter making it easier to focus on your essential race \"\"preparations. Also, less doubt, questioning, and second guessing. Checklists also increase familiarity, predictability, and control, three perceptions that encourage a comfortable and relaxed mind and body state. And you\u2019re saving cognitive energy by not having to think as much or make decisions.<\/p>\n

Emotionally, a checklist reduces worry, anxiety, stress, and, if items are forgotten, an extreme panic and fear reaction.<\/p>\n

Physiologically, a checklist mitigates the activation of the sympathetic nervous system, commonly known\"\" as the \u201cfight-or-flight reaction,\u201d caused by the above psychological and emotional reactions. All of these, research shows, can have a significant negative impact on endurance-sport performance.<\/p>\n

Two Checklists<\/strong><\/p>\n

Travel checklist<\/strong>. As we all know, triathlon is a complex sport that involves a lot of \u201cstuff\u201d (more than 70 \"\"items on my list!). And, as some of us have learned the hard way, forgetting just one of those many items can have real consequences on how we perform in a race. That impact grows exponentially when we fly to races because there is so much more that needs to be brought. This list includes:<\/p>\n