The Final Week: Countdown to Race Day

The Final Week Is Here—Now What?

You’ve trained for months. You’ve tackled early mornings, tough workouts, and a whole lot of life logistics to get to this point. And now, with just seven days to go until race day, the question becomes: What do I do now?

I’ve coached hundreds of athletes through race week—from their first sprint to Kona qualifiers—and I can tell you this: the final week isn’t about doing more. It’s about doing less, better. This is when fitness meets focus. You’re not building any new speed or endurance now. You’re getting ready to use what you’ve already built.

Let’s walk through how to make this last week count.

Taper, Don’t Stop

One of the biggest mistakes I see athletes make during race week is either doing way too much because they’re anxious… or doing too little out of fear of overdoing it.

The right taper feels active, not passive. We keep frequency high—you’ll still train most days—but we drop volume and trim intensity. Think short sessions with a few race-pace efforts to stay sharp.

For example, I might give an athlete a 45-minute ride with 3 x 2-minute race effort intervals on Tuesday. That’s enough to wake up the legs without draining the tank. We’ll include light swims, some strides or openers on the run, and maybe a quick brick mid-week. But nothing that leaves you fried.

If you finish a workout and think, I could’ve done more—that’s perfect.

Get Obsessed with Recovery

Race week is about arriving at the start line feeling like the absolute best version of yourself. That means prioritizing recovery above everything else.

Sleep becomes a non-negotiable. Hydration should be dialed in. And now’s not the time to try a new strength class or tackle home improvement projects. Your job this week is to arrive healthy, fresh, and mentally calm.

I always remind my athletes: the hay is in the barn. You’ve done the work. Trust it.

Run Through Your Race in Your Head

Visualization might sound cliché, but I’ve seen it work over and over. During the final week, take five to ten minutes a day to mentally walk through race day.

Picture your transitions. Visualize lining up at the swim start. Imagine how it feels halfway through the run when things start to hurt—and see yourself responding with strength.

The brain doesn’t know the difference between visualized and real practice. Use that to your advantage.

Check Your Gear… Then Check It Again

This is where experience really shows. You don’t want to be the athlete scrambling for a race belt the night before or realizing your tri kit hasn’t been worn since last summer and no longer fits right.

By mid-week, lay everything out. Try it on. If possible, do a short brick session in your full race setup. Practice your transitions once or twice—even if it’s just in the garage or backyard.

If you need a refresher, check out my Last-Minute Gear Checks for Triathletes blog. It’s a lifesaver.

Control What You Can, Let Go of the Rest

Weather? Can’t control it. Who shows up to race? Not up to you. What is in your hands is how you respond, how you prepare, and how you show up.

Take the pressure off needing a “perfect” race. Instead, focus on executing your race plan. And if you don’t have one yet? Write it down. When will you eat? What’s your pacing strategy? How do you want to feel at the finish line?

That clarity builds confidence—and confident athletes race better.

The Night Before: Keep It Simple

Eat something familiar. Set your alarm. Pack your bags. Lay out your gear. Then… walk away from it.

I’ve had athletes meditate, journal, watch Netflix, or play cards with their kids. Whatever helps you relax is fair game. Don’t overthink. Don’t overanalyze. Trust the process.

The Bottom Line: You’re Ready

If you’re reading this, you’ve already done the hard part. Race week isn’t about proving anything—it’s about putting the pieces together. Let this week be one of calm preparation, not last-minute scrambling. Control your controllables, take care of your body, and believe in the work you’ve done.

Most triathletes struggle with this week the first time around. That’s normal. But every time you go through it, you get better at it. More confident. More composed. More prepared.

And when the gun goes off? Just race. You’ve earned this.