Thinking back on race day, I've been thinking about things that worked really well or things that were "lesson's learned".
I posted this over on the Triorganic Forums, thought I'd repost here. If you've got more tips to add, please post them over as a reply on Triorganic.
General:
1. Simplicity trumps everything for race nutrition plans. The simpler it is, the more likely you'll stick to it. For example, consider having all your bike calories in a single water bottle.
2. Pack all your bags and race stuff on Friday afternoon so you have all Friday and Saturday to think through it, make sure you have everything, and aren't rushed. In general, do things early. No rushing equals no stress.
3. Consider taking an Ambien (assuming you've used it before) on race night. Even without the anticipation, it's hard to go to sleep at 9.
4. Bring some spray on 50+ SPF sunscreen. AFTER you get body-marked, put this on every square inch of skin that might be exposed. Enough of it will stay on to save you in case you miss sunscreen later.
5. Try to get to transition right when it opens. An extra 15 or 20 minutes of sleep isn't worth rushing. You want plenty of time to deal with anything unexpected (flat tire on bike, long toilet lines, etc.).
6. Make as much of your pre-race breakfast as you can the night before and start eating as soon as you can when you get up. Better not to be hurried and then having to force-feed yourself or, worse yet, skipping cals. It's darn early and eating isn't what your body wants to do, so get it done early.
7. Stay relaxed and enjoy the experience. Don't let race anxiety rule you before race day. It's wasted energy. Remember how much you SACRIFICED to get there, the TOUGH part is behind you, have FUN!
8. THANK the volunteers at every chance you get, from registration through the finish chute.
Swim:
1. The far outside/inside sound like the best place, but they may not be, because everyone else is thinking the same thing.
2. Wear your goggles under your swim cap so they won't get kicked off. It can be hard to get them sealed like this though, so have someone check to make sure the cap isn't interfereing with the seal.
3. Sight regularly. After you get out of the scrum it's tempting to put your head down and swim. Keep sighting or you'll swim extra yards.
4. You will likely be very lightheaded and loopy coming out of the swim. Be ready for it and ask volunteers to help with your wetsuit. Don't get into a wresting match with it.
Bike:
1. Don't forget sunscreen in T1. Trust me.
2. Be steady with your cals. Just do water for the first 30-60 minutes out.
3. STAY AWAY from other riders as much as you can. First you'll avoid drafting penalties, and triathletes are often horrible bike handlers, esp when they get tired. Be especially careful around aid stations.
4. Stay aero as much as you possibly can, except steep hills and corners. Riding out of aero is just wasted time.
5. At about 90 miles you'll probably want off your bike like you can't imagine. Stay focused, you're almost done. Keep your attention on your nutrition and pacing.
Run:
1. Just run aid station to aid station. Don't let the total distance scare you, you'll get through it.
2. Be steady with your nutrition, but keep it simple. Do the same thing at every aid station if you can.
3. Do your best to smile and wave to your family and friends. They want to see you having a good time. Fake it if you have to until mile 18 or 20. At that point, they'll probably understand.
After:
1. Your morning clothes are probably right where you left them when you went out to the swim, in bike transition. Get changed into them before you start to get cold, but after you get a massage.
2. Give your family some drink mix (Endurox, Optygen, Chocolate Milk, whatever) for after your race. The pizza/fries may not appeal to you and it's easy to go for a while after the race without taking in any stuff to help your body recover. The fluid cals are good because you might not have much of an appetite for a while, esp if you raced hard.
3. Don't expect to get a great night's sleep the night of the race, or even the next one. The adrenaline seems to last a day or two.
4. Enjoy! YOU'RE AN IRONMAN!