It can be really tricky to figure out what to do on that final day of your taper. What should you actually do before the race morning? Should you rest? Should you swim, bike, or run? Or should you try out your race gear? Or, maybe you should just sit and eat carbs all day?
Here, I will guide you through the final pre-race checks you should do. So, whether you are doing a Sprint or Olympic distance, or a full Ironman triathlon, I’ve got you covered.
Race Week Strategy and Tapering
As race week approaches, the key is to gradually wind down your training to allow your body to recover fully while maintaining sharpness for race day. The goal is to arrive at the start line feeling fresh, energized, and ready to perform at your best.
In the final week, you should reduce your overall training volume significantly. According to the 80/20 triathlon training strategy, it is advisable to reduce your mileage by 40–60% while maintaining some short bursts of intensity to stay in tune with your race pace. For example, marathoners might do a few mile repeats at goal pace, while 5K runners could include some 400-meter intervals. However, avoid long, exhausting sessions that could leave you fatigued. Here is more on how to taper a marathon.
In the last few days prior to the race, shift focus to light movement: easy jogs, relaxed strides, or even complete rest if needed. Hydration and nutrition become especially important, particularly for longer races where carb-loading can help maximize glycogen stores. Two nights before the race, prioritize sleep, as this has a bigger impact than the night right before (when nerves might interfere).
The day before the race
The exercise you do on the day before the race shouldn’t really be training at all. It is more about getting the body moving and preparing it as best as possible for the race, whether it is a long-distance race or a sprint triathlon. It is all about getting that perfect balance between doing nothing and going too hard with your training.
You want to do a light exercise that is not going to tire you out and, hopefully, it is going to make you feel good.
To swim or not to swim?
Many athletes avoid swimming the day before the race, just because they don’t want to deal with the hassle of drying their hair, packing wet gear, or risking chlorine exposure that might irritate their skin or eyes before race morning.
Let’s be real, after all the packing, traveling, and pre-race logistics, the last thing most triathletes want is another gear-heavy workout. Between rinsing swimsuits, drying towels, and making sure goggles don’t get lost in the shuffle, skipping the swim becomes less about performance and more about simplifying an already hectic pre-race routine. But this is totally a personal preference. If you do want to familiarize yourself with the swim course, you can do an easy swim to warm your shoulders up before the race.
On race morning, keep things simple: a short warm-up, light dynamic stretching, and a calm mindset. Trust your triathlon training plan, stick to familiar routines, and avoid trying anything new, whether it’s food, gear, or pacing strategies. The taper is about sharpening, not cramming in last-minute fitness. By the time you reach the starting line, you should feel eager, rested, and ready to race.
To cycle or not to cycle?
A good spin session, not a full interval cycling session, will be a good way to shake your body before the race. Keep it to around 30-54 minutes long. If you want, you can include a few short efforts, like 10-20 seconds, just to get your cadence up and get you feeling fresh. Avoid long sustained periods of cycling at your target race pace or any hills because you do not want to tire yourself out.
A short cycling session has a double benefit: you not only feel good, but also make sure your triathlon bike is ready for the race. Make sure the brakes are working, the wheels are turning true, and any bolts are at the right torque. When you do actually get on the road, try to run through all of the gears, put a little bit of pressure down through the pedals to check everything is working correctly.
You want to do this workout as early as possible, not only to avoid heat, but also to have plenty of time to fix your bike if there is such a need.
To run or not to run?
Keep this one super simple and short. You may want to wear your running shoes just to check how you are feeling in them. If you are also doing the bike ride the day before, it might be a good idea to do a run session straight after the ride.
A 15-20 minute slow run in your race running shoes is absolutely perfect way to shake your body, but, of course, you choose how much training to do before the race. For example, you can add a few accelerations into the run. That will help you to open up those legs and get them ready for the race itself.
Here’s your race week training plan for sprint, Olympic, half-Ironman (70.3), and Ironman triathlons, tailored to keep you sharp without burning out before the big day.
Sprint Distance Triathlon (400m swim / 20km bike / 5km run)
Goal: Stay explosive, keep efforts short, and stay fresh.
- Mon: Easy 20-min swim (focus on technique), 30-min bike with 4×1-min hard efforts, 15-min jog + strides.
- Tue: Rest or 20-min shakeout swim with short sprints (10x25m fast).
- Wed: Brick workout (15-min bike easy + 10-min run at race pace).
- Thu: Off or 15-min swim (easy).
- Fri: 10-min jog + 4×30-sec strides.
- Sat: RACE DAY!
- Post-Race: Walk, stretch, hydrate, celebrate!
Olympic Distance Triathlon (1.5km swim / 40km bike / 10km run)
Goal: Balance endurance and speed—don’t overdo it.
- Mon: 30-min swim (400m easy + 4x100m at race pace), 45-min bike with 3×5-min at race effort.
- Tue: 25-min easy run + 4×30-sec strides.
- Wed: Brick (20-min bike + 10-min run, both at race pace).
- Thu: 20-min swim (easy + 6x50m fast), rest or yoga.
- Fri: 15-min jog + drills (stay loose).
- Sat: RACE DAY!
- Post-Race: Light spin or walk to flush legs.
Half-Ironman (70.3) (1.9km swim / 90km bike / 21.1km run)
Goal: Keep endurance tuned without draining the tank.
- Mon: 30-min swim (500m easy + 3x300m at race pace), 60-min bike (include 2×10-min at race effort).
- Tue: 30-min run (easy + 4×1-min at goal half-marathon pace).
- Wed: Brick (30-min bike + 15-min run, both steady).
- Thu: 20-min swim (easy + 4x100m strong), rest.
- Fri: 20-min jog + strides (keep it light).
- Sat: RACE DAY!
- Post-Race: Eat well, hydrate, gentle walk.
Ironman (3.8km swim / 180km bike / 42.2km run)
Goal: Stay loose, trust your training, and conserve energy.
- Mon: 30-min swim (easy + 4x200m smooth), 60-min bike (with 3×8-min at race effort).
- Tue: 30-min run (very easy + 2×5-min at marathon pace).
- Wed: Brick (45-min bike + 20-min run, both relaxed).
- Thu: 20-min swim (just loosen up), rest.
- Fri: 15-min jog or walk (keep blood flowing).
- Sat: RACE DAY!
- Post-Race: Prioritize recovery, stretch, refuel, and sleep.
If you are looking for a personalized training plan, you can check out our triathlon training plan generator or just contact us for professional coaching support.
Race Course Familiarization and Visualization
After you have done your easy training, you might still have plenty of time. Use it to get your pre-registration and your race number as early as possible, and then use the rest of the time to pack your bags, check your race day nutrition, and get your water bottles ready. Also, you may want to dedicate some time to get to know the race course.
First, play detective with the swim. Figure out where the start line is, will you be diving in, running into the water, or treading before the gun? Look for landmarks like buoys, bridges, or buildings that can help you sight better. If the water’s usually choppy or has a current, plan how you’ll handle it.
Next, study the bike leg like it’s your final exam. Pinpoint the big climbs, fast descents, and any tight turns where you’ll need to brake early. Check for rough pavement or spots where crosswinds might try to knock you sideways. If there’s a long, lonely stretch where boredom hits, plan how you’ll stay focused.
Then, scope out the run. Are there shady stretches where you can recover, or will you be baking in the sun the whole time? Look for hills, even small ones feel huge at mile 10 of a
half-Ironman. Note where the crowds will be loudest (hello, energy boost!) and where you’ll need to dig deep alone.
Don’t forget transition areas, those seconds add up. Walk through them in your head: How far do you sprint from the swim exit to your bike? Are the racks clearly marked? Where’s the mount/dismount line? A quick mental rehearsal saves fumbling on race day. This guide on transition training covers the key aspects of successful transitions, so make sure you check it out.
If possible, train on the course itself. Swim the same water, bike the key turns, and run those sidewalks. If you can’t get there, use Google Earth, race videos, or Strava flybys to “see” it virtually.
Finally, close your eyes and race it before you race it. Visualize gliding through the swim, hammering the bike with perfect pacing, and clicking off steady run splits. Imagine handling tough spots with calm focus. Pre-race nerves are totally normal, but the more vividly you see success, the more your body will follow on race day.
Knowledge is power, and on race day, it’s also speed.
Final Preparations for the Next Race
The hard work is done, now it’s about sticking the landing. Those final hours before the horn blows can make or break months of training. Here’s how to navigate them like a pro:
Sleep: Toss and turn all night? Don’t sweat it. The sleep that really matters happened two nights before. If you’re staring at the ceiling at 3 AM, just rest your body, it’s enough.
Breakfast: Stick to your tried-and-true pre-race nutrition plan (you did test this in training, right?). Now’s not the time for that free hotel buffet waffle. Eat early enough to digest, about 3 hours before go-time for most. Sip water, but don’t chug.
The warm-up: Move just enough to shake out the nerves. A few easy laps in the water, a 5-minute jog with strides, or some spin-ups on the bike. You’re not building fitness now, you’re waking up the engine.
At the start line:
- Arrive stupidly early. Missing your wave start because of a porta-potty line is the worst way to DNS.
- Double-check your gear one last time. Goggles? Check. Helmet buckled? Check. Race belt on? Check.
- Find a quiet spot. Close your eyes. Breathe in for 4, hold for 4, out for 6. You’re not nervous, you’re excited.
When the gun goes off:
The first 5 minutes when the race starts will feel too fast. They always do. Your job? Do not get sucked into the frenzy. Stick to your plan like it’s scripture. You’ll pass those overzealous starters later, when they’re walking.
And remember:
This is supposed to be fun. Smile at the spectators. High-five a kid. Soak in the fact that you get to do this. The pain is temporary, the pride? That sticks around.
Now go out there, enjoy this triathlon season, and prove to yourself what you already are: ready.
