This is Coach Fran’s advice for the day before however he has got the dates wrong and will not have a full day to prepare for the race so I will go and do the same things but after I arrive into Marazion which is about 2pm
Go for a short swim (10-15mins) at the time you will start tomorrow if possible in the same place you will start the swim (ask when you register). Later in the afternoon do the same with the bike (no more than 40min) and run (just 20min) With all of them, try some accelerations to pace race, keep it for a few minutes and then easy back.
Swim coach Emiles tips:
Open water swim tips……
1 lubricate wrists, ankles and neck to avoid chaffing and make the wetsuit easier to get off. Do not use Petroleum based lubes as they will rot the fabric of the wetsuit. Better yet get some BODY glide; one of the range even has sunblock built in. Some lubricant on the outside of the sleeves and shins will help the suit come off when you turn it inside out when it comes off.
2 wear everything you plan to race in under your wetsuit; this can include your race number pinned to a top if you are not wearing a race belt. Attempting to put a dry top onto a wet body will prove to be very difficult.
3 have two pairs of goggles ready for race day to help with conditions. A light coloured pair will help if conditions are overcast a dark or tinted pair for bright sunny conditions.
4 bring a spare swim hat. Ideally you will put this cap on first, the your goggles. Finally your race cap (usually provided) will go on last. If during the start things get a little bit rough you are less likely to lose your goggles if you get bumped; the extra cap will stop them coming off even if they are nudged.
5 start cautiously, with a lucky fast start you could gain 30sec but you also run the potential of losing 5mins if you get kicked, elbowed etc
6 check the racecourse, is it better to be on one side of the starting pack than the other? The straightest route to the first buoy might not be advisable if it means swimming direct against a strong current, or bigger waves in a seaswim.
7 races like Windsor where you swim up stream for the first two thirds of the race it is better to swim in close to the bank and get out of the main current of the river, its not the most direct route but by far the easiest.
8 Bilateral breathing in training will help you on race day: The added gain of being comfortable with this technique is that when certain open water swims dictate only breathing to one side due to
sunny weather or the need to sight the same lake side/river bank/beach in two directions you can switch your breathing pattern without any problems and still utilise all the benefits gained from a better stroke as well having practised it in training.
9 Drafting: If you can find someone of a similar speed you will have an easier swim if you swim close by and level to their knees (inside their bow wave.) It is not illegal to draft on the swim but be careful not to upset your pacemaker by constantly tapping them if you are too close.
10 Confirm you are doing the right number of laps of the course for your chosen race distance. Elite Triathletes can get it wrong so it’s easily done.
I will be taking a video blog the days before, during and after which you can view on the Youtube site on www.physical-edge.com