What Your Physical Therapist Wishes You Knew Before Race Day
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by Crystal Toll, PT, CSCS, CMTPT - Aurora Health Care
I’ve been a physical therapist for 23 years and a triathlete for even longer. Having raced every distance, I’ve learned how critical the days leading up to an event can be. As a physical therapist who works with triathletes, I’ve seen what can go wrong — and what successful athletes do to give them an edge.
I wish every triathlete knew these tips and followed them faithfully during the week leading up to their event:
1) Trust the Taper
Taper week is not the time for you to make up missed workouts. Resist the urge to squeeze in one last hard session — your body needs time to absorb training and rebuild. Taper workouts should leave you feeling fresh— not depleted. You won’t lose fitness in a week, but you can sabotage your race by overdoing it.
2) Prioritize Mobility
During the week leading up to your race, your workouts will be shorter, so use the extra time to stretch. Focus on the following key areas to maximize movement efficiency during all three event disciplines:
• Hip flexors
• Hamstrings
• Thoracic spine
• Ankles and calves
3) Rest Means Rest
Even though your biking, running and swimming training time is reduced during taper week, it doesn’t mean you should start new house projects or binge-watch every show you’ve missed. Sleep is your secret weapon. Aim for at least eight hours a night to support recovery and performance.
4) Nothing New on Race Week
My favorite tip for new athletes: “Nothing new on race day.” Avoid the temptation to change shoes, gear, fueling strategies or bike fit. In fact, extend this rule to the entire week before your race. Stick to your usual routine, diet and training routes.
5) Strength Training Still Matters
Ideally, you’ve been incorporating strength and stability work throughout your training process. Many race-week injuries stem from overuse and muscle fatigue, often due to a lack of foundational strength. A consistent routine of strength, stability and mobility exercises can go a long way in preventing injury. Consider working with a physical therapist to build a program that complements your goals.
6) See Your Physical Therapist Early
Physical therapists are movement experts. We can help your body move more efficiently and address issues before they become injuries. The earlier we intervene, the better the outcome — especially before compensations start affecting multiple areas and ultimately impact your race day performance.
Aurora Health Care
Aurora Health Care is proud to be the medical provider of USA Triathlon — our goal is to get you to the finish line safely. If you’re experiencing pain when you train, Aurora Sports Health offers Free Injury Evaluations. To request an appointment, call 800-219-7776 or visit: aurora.org/FreeInjuryEval.
Free Injury Evaluations are offered by appointment only at Advocate Aurora Health physical therapy clinics throughout Illinois and Wisconsin. Due to federal law, Medicare, Medicaid and TRICARE beneficiaries are not eligible for this service.
About USA Triathlon
USA Triathlon is proud to serve as the National Governing Body for triathlon, as well as duathlon, aquathlon, aquabike, winter triathlon, off-road triathlon, paratriathlon, and indoor and virtual multisport events in the United States. Founded in 1982, USA Triathlon sanctions more than 3,500 events and races and connects with and supports more than 300,000 unique active members each year, making it the largest multisport organization in the world. In addition to its work at the grassroots level with athletes, coaches, and race directors — as well as the USA Triathlon Foundation — USA Triathlon provides leadership and support to elite athletes competing at international events, including World Triathlon Championships, Pan American Games and the Olympic and Paralympic Games. USA Triathlon is a proud member of World Triathlon and the United States Olympic & Paralympic Committee (USOPC).
