Powerman Asia Championships Malaysia 2019 will take place on 2nd March and 3rd March in Dataran Putrajaya, Malaysia. This tremendous event has been long-awaited and much-anticipated for many who are passionate about duathlons and is going to be an experience you will never forget.
If you are not familiar with Powerman, the race format is the Run-Bike-Run. It consists of a running leg, followed by a cycling leg, and then another running leg in a format similar to a triathlon.
Beginning your race with a solid hard run can have a significant effect on your bike and second run. Therefore, you will need a thorough preparation before competing in your big race!
It sure is full of great fun challenges, but the key thing to remember is to also pull this off for your achievement, enjoyment, and self-satisfaction.
Check your equipment
Even if it is not a first-time duathlete, you should be reminded to check, make a list of all the equipment you will need on race day and pack it the day before. Lay out your gear the night before so you are not rushing to get it ready on race morning.
Before getting your bike checked in, make sure you have your bike checked by a bike shop to ensure it is in good and safe working order. It is always good to get together with a squad or training group as they can share lots of ideas, experiences, and trials before the race day!
Don’t forget to pump up your tires before you leave home!
Check your clothing
First and foremost, check the clothes you are going to wear, and shoes and socks you are going to run in! If you are going to track and record your result, wear your sport watch or heart rate monitor. Running cap is vital in order to draw perspiration away from your head keeping you cool, and providing you with a visor from the scorching sun.
Additionally, sunglasses with UV protection is crucial to protect your eyes from the sun and enhance your visual experience. You can mount a water bottle cage to your bike frame. You can also wear a race belt to attach your race number and carry your drinks, and gels while running.
Check your nutrition
Energy bars, sports drinks, or gels are some of the basic ones you are recommended to bring along. Besides that, if you haven’t bought those, you can also bring bananas, electrolyte tablets, snacks, sugar cubes or sweets as alternatives. Note: if you foresee feelings such as light-headedness, heart palpitations, ingest your carbs to regain your energy and maintain your performance.
Transition set up
During the bike check-in, place your bike in the transition area on the racks provided. If you are unsure, go through the transition area before the race and know where the entries and exits are for the bike and run. Transition area can get a bit over-crowded, so pick a landmark to where your bike is stationed. If you will be using cycling shoes, place them beside your bike on the side you will approach from. If you are confident, you can place your cycling shoes on your bike pedals.
Eat a good meal
Race morning is always more stressful, therefore have a fulfilled dinner, top up your carbohydrate intake before race day, and eat a light breakfast, for instance, easily digestible carbs to avoid being sick or feeling unwell on race day.
Get plenty of rest
You have practiced and trained over the distance. Now, make sure you have also eased off your training before the race to approximately 50% of your usual training. It is also important to do sufficient stretching and keep up your fluids and have plenty of rest. Get to sleep earlier by setting a bedtime alarm. Having a good sleep is greatly essential. This will ensure you still feel fit and well the night before your race.
Your first run
You should show up early at the race venue, ideally 60 to 90 minutes in your cycling jersey or tri-suit, running cap, shoes, and sunglasses. You might need some time to go to the bathroom, warm up, and stretch before the flag-off!
After all your strenuous training, your hard work on countless brick sessions is finally paid off! Your first running leg should not be a major problem at all. Start your run, think about the total time you expect to be racing for, and gauge your first run pace to that.
Your bike leg
You have finished your first running leg. Now, stay calm during your transitions. Sometimes, gear gets moved and knocked. To have a smooth transition, take your bike off the race once your helmet is fastened. Drink some water or sports drinks. Keep your line, make sure you ride straight and try not to brake suddenly in case there is anyone too close to you. When approaching the finish, slow down, ready to dismount.
Your second run
You are now on the final leg of your race! All the gears you used for the first run should be there waiting for you! Rack your bike where you first got it from, take off your helmet, and change your running shoes, put on your cap, and go! In the meanwhile, remember to stay hydrated all the time! Last but not least, you just have to keep your stride and maintain a steady pace to the finish!
As you walk through the finish chute, volunteers will usually be handing out bananas, snacks, and recovery drink, which are to restore glycogen levels, grab them! Take advantage of the free massage often offered at the race tents. Once you get home, soak in a cold bath, and do some gentle stretching to help decrease that soreness from all that repetitive pounding on your legs. Lastly, you definitely deserve foods high in antioxidants, carbohydrates, and proteins.
Weekend warriors, good luck and all the best!