AUDIO PRESENTATION OUTLINE

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GET READY FOR THE BIG ONE!
The Week of your Big Race...
• Can influence your outcome on race day
• Is as important as your training program
• Can 'make or break' your peak
• Should enable you to perform 10-20% better than in training

IMPORTANT CONSIDERATIONS
• Resting physically and mentally
• Eating a high performance diet
• Preview the race in your mind's eye
• Prepare yourself for adversity
• Practice your race strategy (nutrition, pace, etc.)
• Have Positive Energy!

72 HOURS BEFORE THE START
• Do some light training
• Stay OFF your feet
• Wake up when your body wakes you up
• Stay away from stressful situations
• Increase your carbohydrate intake
• Hydrate but don't over hydrate
• Begin final preparation of your equipment

48 HOURS BEFORE RACE START
• Rest and relax
• Train lightly
• Big food day … lots of carbs
• Nap
• Go over your race plan
• Get ready to turn your equipment / race bags in

24 HOURS BEFORE RACE START
• Rest and Relax
• Train lightly with some short intervals
• Final mental rehearsal of race strategy
• Final review / check of equipment
• Prepare race morning clothing/nutrition, etc.
• Eat lightly and be comfortable
• Start developing your 'game face'

RACE MORNING
• Awake 2.5 - 3 hours before race start
• Bathroom duty
• Light breakfast (coffee?)
• Final review of race strategy
• Light warm-up and stretch
• Final equipment check (tires, etc.)
• Final hydration
• Get into 'place' 15 minutes before the gun
• Execute your plan!

GOOD LUCK!
Execute your plan -- push yourself -- have pride in your effort and don't have any regrets.

- Coach Troy Jacobson

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