Free Speed: How to Save Time on Race Day

We all know that triathlon takes a lot of work. Like, a lot. Anyone who crosses that finish line has had to put in some serious effort to get there. Training for a race means early morning swims, hours on the indoor trainer, long runs in the cold, and the bricks – do not get me started on the bricks! This sport takes a special level of commitment and dedication.

But that sweet finish line feeling does not always have to come purely from effort and grit. There are a few things you can do that are simple, cheap, require only a bit of planning, and could potentially save you quite a bit of time on race day. We work so hard for every second out there, so why not dial in a few things to score some free time?

Control the Controllables Before Race Day

First and foremost, before the race even starts, set yourself up for success by having a race weekend playbook ready. Studies have shown that psychological stress can affect physical performance. Have you ever had a full day of travel where all you really do is sit around in an airport, then on a plane, then in an Uber, only to arrive at your destination completely exhausted? That is the result of a bunch of micro-stimulations adding up and draining your physical energy.

Being out of your comfort zone causes your nervous system to switch on. There are constant mini-decisions being made, and you are off your regular routine. All of these things act as stressors that slowly drain your energy. A race weekend environment can feel very similar to a long travel day, so it is important to do everything you can to arrive prepared and ready to manage the chaos in stride.

As soon as you switch into race week mode, know what you are going to eat to optimize your carb load. You are carb loading, right? Know what you are going to wear on race day. Know exactly how you are going to get to the course. Study the course. Make sure all your race day nutrition is ready. Make sure your bike is in tip-top shape. Study the course again. Pack your bag, then pack it again. Have a checklist of everything you need to do and check items off one by one. Control the controllables. This will allow you to arrive on race morning feeling calm, confident, and focused on performance.

Where to Find Free Speed on Course

Now let’s talk about a few things you can optimize within the race itself for some free time. We all know that in most triathlons, drafting on the bike is a big no-no and could land you in the penalty tent of shame. But when it comes to the swim, you can draft – and you absolutely should!

Swimming on someone’s feet can save both time and energy. It has been shown that drafting in the swim can reduce energy expenditure by as much as 30 percent. That is huge. Practice swimming with friends and take turns drafting off each other so that come race day, you can tuck in, get pulled along, and potentially take minutes off your swim time. Just do not get too close and repeatedly knock the leader’s feet. That is not cool.

Once you get out of the water, it is time to hit that ever-important transition. Having a quick and efficient transition is another easy place to gain time over the competition. I’m sure we all remember the first time we tried getting out of a wetsuit. What a frustrating experience that can be. In my first 70.3, I struggled with my wetsuit for what felt like forever. It was a stressful and annoying time suck. Since then, I have practiced taking off my wetsuit as quickly as possible, changing gear efficiently, and cutting out as much unnecessary time as possible. The goal is to make race day transitions smooth, clean, and efficient. I am still working on my flying bike mount though.

Another way to preserve energy and save time is to make sure your nutrition plan is dialled in. Bonking in triathlons is far too common because people underestimate the importance of proper race day nutrition. Under-fuelling can absolutely tank your race, so take this seriously and practice taking in fuel while moving. The bike is the optimal time to eat, so munch away.

Another area of free speed on the bike comes from rider position. On the bike, the riders themselves account for roughly 70 to 80 percent of the overall drag, while the bike makes up the remaining 20 to 30 percent. Even if you have the most aerodynamic bike ever made, a poor position can slow you down dramatically. Improving your position takes time, but with dedication and focus, you can cut minutes off your ride split.

Lastly, once you get off the bike and onto the run, you can save yourself time by focusing on staying cool – both literally and metaphorically. The run comes after potentially hours of activity. The energy spent during the swim and bike will likely have raised your core temperature, and overheating can drastically affect performance. If there is ice on course, take it. Pour water on your head. Stay as cool as possible and you will run faster.

It is equally important to stay calm and patient mentally during the run. Pacing on the run is incredibly important. If you go out too hard, it can be very difficult to recover and settle back in. On the bike, you can always coast and back off the power. On the run, it is not nearly as easy. Run a progressive race and build into the effort ensuring that you have energy to give over the final third of the race.

Small Gains Add Up

In the end, triathlon is primarily about fitness, grit, and execution. There is no shortcut around that. But when you combine hard work with smart preparation and attention to detail, those small gains can add up to big savings on race day. The beauty of these little optimizations is that they are accessible to almost everyone, regardless of budget or experience level.

At the end of the day, every second counts in triathlon, and sometimes the easiest time to gain is the time you stop giving away.

Rob Watson is a former professional runner and a current triathlete focused on the 70.3 distance. He is also the Head Coach of Mile2Marathon Vancouver: visit https://mile2marathon.com for more information.