Standard-Distance Triathlon Race-Week 7-Day Plan: How to Train in the Final Week Before the Race

Introduction

The core principle of the final week before race day (Race Week) is “reduce volume, maintain quality, load glycogen, and avoid getting sick.” Many amateur athletes overtrain during the final week, leading to fatigue on race day. This article provides a detailed day-by-day plan.

1. Race Week Overall Principles

• Reduce total training volume to 40-50% of normal
• Keep 1-2 intensity sessions (but keep them short)
• Increase carbohydrate ratio to 60-65% of diet
• Sleep at least 7-8 hours per day
• Avoid trying anything new (new foods, new gear, new movements)

2. Day-by-Day Training Plan

Using a Sunday race as an example:

3. Carbohydrate Loading

Carbohydrate loading 3 days before the race:

• Thursday: Increase carbohydrate ratio to 60%
• Friday: Carbohydrate ratio at 65%, reduce fiber and fat
• Saturday: High-carb breakfast and lunch, finish dinner before 6 PM (white rice, pasta)
• Sunday breakfast: 3 hours before race start, toast + jam + banana + small amount of protein

4. Gear Check Checklist

Complete all checks 3 days before the race:

• Wetsuit, goggles, swim cap (confirm race-provided items)
• Bike (chain, brakes, tire pressure, shifting)
• Cycling shoes, helmet (confirm compliance with ITU regulations)
• Running shoes, socks, race number belt
• Nutrition: gels, sports drink, salt tablets
• Race packet: timing chip, race bib, transfer stickers

5. Mental Preparation

• Don’t look at new training plans or new videos the night before the race
• Visualize the race flow 1-2 times
• Set an A goal (best), B goal (average), and C goal (finish)
• Accept that race day may not be perfect

Practical Tips

• Races in Fulong and Kenting mostly start at 6:00 AM; go to bed before 10 PM the night before
• Visit the transition area 1.5 hours early the day before the race to familiarize yourself with the route
• Adjust based on previous race experience, such as whether you need sunglasses
• Don’t try new nutrition products during the final week before the race

Conclusion

Race Week is the last 1% of training, but it accounts for the last 20% of performance. Execute the taper and nutrition properly, and you’ll be able to start race day in optimal condition. Remember: doing less is safer than doing more.

Related Reading

• First Week of Post-Race Recovery for Sprint Triathlon: Smart Recovery for Continued Progress
• Race Week Preparation Strategies: Tapering, Nutrition, and Gear Checks
• 16-Week Sprint Triathlon Training Plan: A Complete Cycle from Base to Race Phase
• 70.3 Race Week: How to Eat, Sleep, Train, and Pack in the 7 Days Before the Race