By:  Nick Galanis

Previewing the Course the Day Before

I always make time to visit the race venue a day ahead of time. Familiarizing myself and talking through the layout, transition areas, and key points on the course with my Dad/Coach gives me an edge and helps calm my nerves.

• Walk Through the Swim Start & Exit: We check water conditions, entry and exit points (is it sandy, rocky, etc.), and spot key markers to guide me during the swim.
• Ride or Drive the Bike Course: Understanding elevation changes, sharp turns, and road conditions helps me plan my pacing and helps me anticipate when I can attack.
• Jog Part of the Run Course: I get a feel for the terrain, hydration station placements, and any tricky spots that may impact my run.
• Rehearse Transitions: I will walk through the transitions entry and exit multiple times (Swim to Bike, Bike to Run) so that I can clearly visualize where I need to go.

Race Day Eve

As most of my races are far from home, my family and I usually stay in hotels, which I love. I am always pretty nervous about the upcoming race, but I usually have my sister around who does a good job of annoying me and keeping me distracted until race day.

•  Final Talk Through: My Dad and I will again talk about everything we have seen during our course preview.
• No Electronics: I’m 13 so this is easier said than done, but I try to stay off my phone and tune out any useless distractions.
• Sleep: I haven’t found a secret number of how many hours I need, but at least 9 hours for me, the more the better.

Morning Preparation on Race Day

I wake up at least three hours before my wave starts so I have plenty of time to get ready, fuel up, and start mentally preparing.

• Eat Breakfast: This one is hard for me on early morning races but I stick to foods I’ve tested during training, like oatmeal with bananas or a smoothie packed with protein and carbs. My Mom deserves all the credit for keeping me fed, I just want to race at this point.
• Hydrate Properly: Instead of chugging water, I sip steadily and always add electrolytes.

Final Equipment Check

Before heading to the course, I go through my checklist to make sure I have everything:

Tri suit
Swim goggles & cap
Cycling shoes & helmet & sunglasses
Running shoes
Race bib & timing chip
Nutrition (energy gels, hydration, etc.)
Wetsuit (if needed)
Sunscreen & Body Glide

Arrival at the Venue

We always try arriving at least 90 minutes early so I have time to set up my transition area, warm up, and ease into race mode.

• Set Up My Transition Area: I lay out my gear in the way I have practiced. Muscle memory is key for me in transition.
• Warm Up & Stretch: I do a light jog, mobility drills, and dynamic stretching to put some heat into my muscles.
• Visualize Every Step: I take a few deep breaths, picture myself executing each part of the race smoothly.
• Motivate Myself: I remind myself of the facts: I’ve trained hard, I know the course, I can push my body hard and I can endure pain as well as anyone else racing that day.

Race Time Mindset

I lock-in and I focus on keeping my energy steady and my mindset sharp.

• Stay Calm & Positive: I embrace the excitement and trust in my preparation. Nerves are normal; all the great ones were nervous too.
• Remember The Strategy: I resist the urge to go full throttle right out of the gate and I settle into my comfortable rhythm and focus on pacing myself per the plan I have trained for.

Final Thoughts

Race day isn’t just about finishing for me, it’s about proving that all the hours of training, all the sacrifices, all the mental battles were worth it. This is where I push past limits, where I find out just how much I can dig deep when it counts. I’m not here to just participate, I’m here to compete. Every transition needs to be sharp, every stroke, pedal, and stride has to be efficient. I’ve visualized this moment, rehearsed every move, and now it’s time to execute. I remind myself that pain is temporary, but the feeling of crossing that finish line, knowing I left nothing in the tank, is unbeatable. Today, I race with purpose, with strategy, and with the mindset of a champion.