"Nothing new on race day" is a phrase that most people regard as referring to nutrition, effort levels, technique, or equipment. I think it can be taken further to the actual race itself, through visualization, course familiarization and planned strategy.

The process for getting ready for a race is something that differs from person to person, as well as from race to race and even aspiration to aspiration. Starting from the most basic level, you can decide what you want to do in preparation. So, ask yourself, "What is my goal for this event?" Do you just want to show up and get to the finish line? Do you feel like you want to get out there and press yourself on a certain leg and cruise the rest? Are you shooting for a PR or even a podium? Do you want to beat your training buddy and make them buy you beers? It doesn't matter what you're going into a race to do, but actually knowing it does matter. It allows you to stay within yourself and remove some emotion and anxiety by placing some objectivity into everything. You'll know more of what to do from start to finish by telling yourself what your goals are.

Triathlete Alex Bell

 From there my preference is course familiarity. I think that it doesn't matter what your goals are, knowing where you physically are going to be is important. If you don't know the course at all, using a website like MapMyRide, MapMyRun, or Strava is a good tool for both the bike and run. I check on the course a few times just to know where it's hilly, where it's flat, general directions so I know how the wind will affect me, etc.

Knowing all of that lets me save a touch of mental energy by not worrying if my effort is not producing what I expected it to as I unknowingly head into the wind or up a false flat. For pure run events it can help with knowing the tangents of the course too. Beyond that, I can't count the number of times I've heard "Where are the aid stations for this race?" and robotically spat the locations out. Knowing your aid stations and porta-potty spots (and penalty tents for some of you out there) comes in handy.  

Swim courses are a different beast though, because all you really have is a map until you get there. You may know the general route and start format, but that's pretty much it until you get closer to the event. Conditions matter more for the swim - water temp, surf conditions, and currents & tides. The chances of a wetsuit legal race and the mental prep to get out and fight surf and chop are things you can see on a surf forecast. Knowing just how much you'll want to draft on the swim to avoid the current or tidal changes and save energy is something you can use NOAA to geek out on. When you do show up to the race, going to the swim finish and picking a line from the last turn buoy to finish is helpful because all you have to do is turn around and find something noticeable to sight off of. Knowing where the sun is going to be is also nice, as it can be rather blinding as it rises.

One of the things I like the most of mental prep is visualizing the race. I've been through the race in my head a few times by the time I show up on race morning. I see the swim, I know what to do through the bike, and my mind is ready for the run. I feel the rush toward the "end" and it's awesome, and while it may seem dorky to some it's vital to me. There's less guess work, I have a plan and I know how I want it to work, and I've "seen" it work too.

I admit that I might geek out a bit because I find all of this fun to do, but all of this is strategy I use for my races. Your strategy may certainly vary, but at least think everything through. I find myself more able to enjoy the race and have fun by not having to think on the fly as the day progresses by doing this. That's what it's all about anyway. Well, that and beating your friends so you can make them buy you BBQ and beer afterward.