10 Triathlon Race Day Tips That Actually Make a Difference

The most critical factor in triathlon race day performance isn't training—it's how you execute on the day. Michael Ericsson and Jack Hutchins reveal 10 race-day strategies that can make or break your time, from pacing by perceived effort (RPE) rather than rigid metrics to mastering transitions with precision. They emphasize that even elite athletes rely on RPE because race conditions—like heat, equipment failure, or unexpected fatigue—render power and pace data unreliable. The episode dismantles common myths: you don’t need to be the fittest to be the fastest, especially in open water swimming where drafting and course navigation matter more than raw speed. Key tactics include staying aero on the bike at 25+ km/h, using ice and water dowsing to combat heat, and segmenting long races into mental chunks. Crucially, they warn that race dynamics—like rolling starts or mass starts—can turn a time trial into a strategic race if you position yourself correctly. But the biggest takeaway? No matter how well you execute race day, your performance is still built on months of training. Fitness is the ultimate equalizer. The episode delivers actionable, science-backed advice: practice nutrition plans in training, pre-ride real courses via platforms like RUVI, and use self-talk to stay present. It’s not about perfection—it’s about maximizing your potential within the constraints of the moment.