TIPS for the NEWBIES coming to the MiWayLife Sun City Ultra

With less than 2 weeks to go till race day, time to start prepping in earnest as the big race day approaches. For some of you, this may be your very first taste of a triathlon event. Just thinking about race day can be quite overwhelming. For others who have done a good very before, the nerves are still on alert, even if you are just doing it for fun. EVERYONE IS NERVOUS. Even those Pro’s racing are nervous – you are not alone

Athletes often make a few key mistakes with days remaining than can sometimes derail from what could have been a fantastic and satisfying personal achievement.

  • Over Training: As mentioned before, with 2 weeks to go (unless you have done zero training thus far) you will not get that much fitter in the sense of endurance based fitness so don’t go and overkill training volumes with days remaining . At this stage, the less is more approach is probably the better one.


  • Don’t try anything new – if you have trained on something and are used to say, the run shoes you use/socks/helmet/nutrition and even bike, often changing for race day is not a great idea. Stick to what you know and all will be well – try the new stuff after this event


You also need to ensure you are well prepared well in advance of race-day, a checklist of sorts goes a long way to ensuring you are not running around the day before looking for odds and ends you may have forgotten to bring along


  • You might need a wetsuit. Water Temp will be in the regions of 18-20 degrees – not that cold but the outside air temp at 7am is not hot so a wetsuit will help keep the chill at bay. Wetsuits are not compulsory so don’t stress if you don’t have one.


  • Helmet/Race Belt/Spare Swim Cap/Good Quality Swim Goggles/Run Shoes/Cycle Shoes are all part of the basic package – a roadworthy bike is also NB – officials check this along with your helmet so make sure all is up to scratch when you pitch for racing



  • Vaseline Lube or other for your neck to avoid the chafe from the wetsuit and possible other chaffing.


  • Spare set of clothes for after the event – depending on the weather, you may want to change into a dry set of clothing – we often forget about this and then wander around for hours in sweaty clothing


  • Wear a watch – this event runs race schedule guidelines so make sure you are at the bike check in and swim start well in advance of your swim start time. Avoid the panic and the stress levels will be under control – arriving late is not the best idea when you are nervous already


  • Take note of those around you and do what they do. Quite often the rules and regulations seem somewhat stern but if you stick to the basics and do what the others do, it’s really very simple and easy


  • A good warm-up before race start is important. Don’t dive in cold.


  • Don’t panic at race start – if you are a nervous swimmer, stay on the sides and start slower – the faster swimmers will power away and leave you to some nice open water space where you can swim at your desired pace.



  • Start the bike conservatively and try pick up the pace after say 5-10km


  • The run is also started a little easier within the 1st km after which you can go and see what you can do over the last remaining kilo’s


That is all for now – good luck – the big race day is less than 2 weeks away – get ready for one of the best race experiences ever

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