A Little Rain? You’ve Got This.

A little rain?! You got this!

Hi everyone – I hope you are fired up for a fun day on Sunday, despite the expected rain. Given the conditions, well, it’s good to plan for the worst and hope for the best! 

Rainy conditions in a triathlon can make things a little trickier, but also even more memorable! You are tough, you are ready to go, so let's touch on a few key things that will help you navigate the race well if the heavy rain some are predicting comes to pass.

1. Things will get wet. You can bag things, cover things, etc. But things will get wet. Mentally prepare for that and choose to be ok with that reality. What’s possible in that situation – that’s where we go next!
2. Consider a trash bag to put your race bag (full of your gear) in, in transition… And a plastic grocery bag to put your running shoes in the transition area. Those items will ultimately get wet, but keeping them slightly drier can help you manage your gear after the race and get your shoes on easily during the race.
3. Have a spare towel in a plastic bag in your race bag with your gear, which is in your transition spot. That way, after the race, you can pull out the dry towel and use it to help dry off. Frankly, if it’s still raining after the race, don’t open this towel bag until you're back at your car and changing… that way you have a dry towel to help you dry off!
4. The swim is the swim… You are wet! But if you have trouble seeing buoys due to conditions, try to sight lifeguard boats along the way or even distant objects like the tree line beyond the buoys, which can help you stay straight as you swim.
5. On the bike, err on the side of 5 psi lower tire pressure than normal to improve your contact patch – better traction in wet and potentially slick conditions. Brake more gradually into turns, and try to avoid road paint/manhole covers as much as safely possible. This helps you maintain traction and reduce the risk of the tires slipping out and causing a crash.
6. On the run, be cautious around road paint/manhole covers as well – again, they can be slick when wet, leading to a fall.
7. While it’s not as aero on the bike, bringing a wind vest or jacket may help you maintain warmth a bit if it feels really cold, which can make the experience a lot better. Likewise, a light pair of gloves can be handy (as long as they don’t disrupt your grip on the bike), since your hands can get very cold while riding or running in the rain.
8. While I’m not normally one to suggest warm fluids as great race options… When it’s raining and cool, warm tea with honey or even a warm sports drink (tastes like Jell-O mix before that cools) can be a good option both before and after racing. Before or after, a warm drink can help you feel less cold and wet.
9. Cold and rainy conditions may slow you down a little bit, but overall, they can create some of the most memorable experiences… why? Because they are challenging. That challenge helps build belief in ourselves and can create amazing bonds with those we go through those experiences with. So, while it may not be the beautiful weather you hoped for, see this race as a great chance to do something awesome with new friends and build a strong bond through a shared challenge!

Most importantly, have fun out there. It’s going to be a blast, and you have put in the work to toe the line as ready as possible. Enjoy it!

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

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