Racing. For most of us it’s what we train for, it’s what we do in our hopes to achieve the goals we have set for ourselves. 

The events we sign up for provide the impetus to get out there and do the work. To hurt, to discover new levels of uncomfortableness.

Over the past month or so there has been quite a bit of racing and while some athletes get sensational results, there are the many left wondering how it all went so wrong or how they could have played things a little better.

From all the emails and athlete feedback I get, and even from my own personal experiences I see many recurring themes which effect the end result, whether the race goes good or bad and these things provide an opportunity to learn and therefore make our racing better. 
Looking back not only on the race itself but the prep leading up can provide many clues into what was successful and what needs to be fixed, worked on or completely changed. 

Look at Craig ‘Crowie’ Alexander. In 2010 he got exposed in Kona, and that exposure led to a select group of athletes going after that weak spot. Crowie had a great day and ran a 2:41 but was beaten by 3 better guys in Macca, Raelert and Vanhoenacker on the day. 

Just a couple of weeks later Crowie has spoken with his advisers and nutted out an eleven and a half month plan to eliminate any weaknesses. Was it all plain sailing? Hell no, but we all know the result. Dual world championship titles in quick succession. A 70.3 one on a ‘bikers’ course and a course record in Kona. 

So where are you getting exposed? 

Is it nutrition? If so, I recommend simplifying it and then practicing it until its down. Question whether we need to be ingesting the huge amounts of calories we are told to (maybe its just the companies trying to sell more). So get educated, get informed but then practice and refine it for you.

Is it muscular inefficiencies or imbalances? Get an FMS (functional movement screen) some ART and get to work on those problem areas with mobility exercises and self myofascial work. For triathletes these are typically the hips, thoracic spine, shoulders and ankles.

What about your self belief or mental attitude. Quite frankly we all need work here and some required reading is found here.

Was your training inconsistent, not enough, too much and just plain wrong? There is a fast track here

What about the other things like, sleep, organization, support, properly functioning equipment. The list goes on. 

At the end of the day we have many choices that effect the net result. The responsibility does fall on you as athlete and goal chaser to make sure you have crossed your T’s and dotted your i’s. 

So go on and grab a blank sheet of paper. Draw a line down the middle and on the left side write down all the things that went right (keep doing them). From prep through to race day execution. Then on the right side jot down all the things that went wrong, that need to be fixed and the things you need to find answers for. 

Once you have all that, get to work on developing a plan to make yourself the athlete you want to be and ask questions.

Feel free to ask me questions at info[at] and in the New Year I’ll start a Friday QnA blog.