Photo credit: IRONMAN

1% gains: The idea that many small marginal improvements can compound into a single win.

This was demonstrated by David Brailsford of British Cycling when he optimized and adjusted hundreds of variables for the team – even to the extent of what pillow and mattress the cyclists used and how they washed their hands. And it resulted in British Cycling dominating in the Olympics and the Tour de France. [Reference: James Clear, Atomic Habits].

So we’ve compiled more than 100 of them specific to triathlon, and we’ll be releasing them periodically.

These are based on my experience racing, as well as experts I interview. They may not necessarily apply to you – in fact you may disagree with some of them. Feel free to comment below each tip and share your thoughts.

#1: Mark your spot in transition

#2: Let the others do the pacing in the swim

#3: Make a friend on the run

#4: Test your bike the day before the race

#5: Put together a crew

#6: Make a personalized packing list

#7: Pack multiple small packs

#8: Get a coach

#9: Wear a hat not a visor

#10: Feel and taste the water

#11: Know when to walk

#12: Change your laces to the elastic type

#13: Look at the buoys and ships to find the current

#14: In the swim, sight using the sun

#15: Preload your T1

#16: Thank the volunteers

#17: Get IF and VI right (Joe Friel’s submission)

#18: Check the course before race day

#19: Arrive at the race a few days early

#20: Pee on the bike

#21: Pee on the run

#22: Self-seed aggressively (but honestly)

#23: Use a power meter

#24: Do a post-mortem

#25: Get sweat and sodium tested

#26: Train in the right race conditions

#27: Use BestBikeSplit

#28: Wear short socks

#29: Protect against chafing

#30: Use a race belt

#31: Ignore the pain

#32: Talk to people on the beach

#33: Don’t take the swim kicks personally

#34: Bring backup nutrition

#35: Look at the fish

#36: Use an aero race tag

#37: Learn to clear your goggles

#38: Don’t try anything new on race day

#39: Shave

#40: Buy new goggles before your race

#41: Ditch the bike lights

#42: Know how to change a tire, fast

#43: Plan your nutrition well in advance

#44: Go to sleep early the night before

#45: Learn this trick to fold your kit

#46: Come up with a chant or a mantra

#47: Reject the idea that you are ever in pain

#48: Don’t rely on anybody for anything

#49: Book a hotel near the finish line

#50: Visualize the race, especially the end

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