Playtri Fort Worth Olympic Tips

Keep food simple during race week.

What you eat during race week can make or break your race day. Don’t deviate from your normal diet much. At least 3 days before the race eliminate alcohol, and about 2-3 days before the race moderately decrease the amount of fiber and fat you consume and replace it with carbohydrates. Think a little less vegetables, fruit, nuts, and dairy products and a little bit more white breads, white rice, etc. Maybe skip the avocado toast too.


Nail the basics during race week. 

Sleep 7-9 hours a night. Avoid foods wrapped in plastic during your meals. Get off your phone at least 90 minutes before bedtime and avoid it the morning of the race if you can. Stay hydrated. And don’t expect things to feel good on race day. (Triathlon is almost always fun and sometimes very hard.) 


Come prepared for sun on the swim. 

Most every addition of this race, has included the challenge of swimming back to shore with the sun right in my eyes as the sun rises right above the swim exit. Wear some mirrored, polarized goggles and use the sun for sighting. Don’t stare into the sun, of course, but head straight for it. Of course, some additions of this race have been cloudy, so make sure you come with some clear lenses too just in case.



Pace the hill to transition. 

The transition area has moved closer to the lake in recent additions, but you will need to go uphill to get to transition and to exit it. If possible, practice some open water swim exits that include running/jogging up hill.


Rubber bands for bike shoes. 

If you are going to do a scout mount or flying mount, first practice practice practice. Then on race day secure the backs of your cycling shoes to your bike with thin rubber bands so they don’t spin, flop, or even fall off as you run out of transition. This will also help you not have to run uphill in bike shoes.


Include some heat adaptation training. 

Whether you are racing the May or October edition, it can still be hot on race day as athletes are exposed on the out and back run as the day warms up. To prepare for race day, do some heat adaptation work starting 4-6 weeks beforehand. Twice a week either do an easy 30-60 minute trainer ride without any fan OR after a workout submerge yourself up to your neck in a warm bath for 15 minutes. Of course, make sure you are hydrating appropriately.


Run the tangents. 

Most triathlon run segments have multiple curves and turns along the race course, this race is no different. The goal of the race is to go fast, not to make sure you run the exact distance. So, it only makes sense to run the course along the shortest possible route from start to finish. That means, breaking down the course into segments between curves or turns in the road to the next and running the shortest possible line. Running the tangents in a race ensures that you run the shortest distance and possibly fastest you are able on race day.

Have a Nutrition & Hydration Plan. A good starting point is this: consume 20-30 grams of carbs with water 10-15 minutes before your swim starts. Then consume approximately 45-60 grams of carbs for the first hour of the bike and 20-30 grams of carbs for the rest of the bike. If you will be out on the run for over 45 minutes, plan on bringing 1 gel with you on the run. There are no aid stations on the bike, so plan on bringing enough hydration to get you through the bike.