ANJA IPPACH'S PRE AND POST RACE RITUALS

Anja Ippach is a professional Quitana Roo triathlete. 2x IRONMAN Champion and European Champion. 

I have a few things that I do before and after each race. Here's my typical schedule.

Pre-Race 

On the day before race day, it is important for me that I do some FEEL WELL training and prepare everything for the race without stress or rush. Here's my typical schedule for the day:

I start the day with a little 15 minute run prior to breakfast.

• 15 minute easy warm-up and then 5 to 10 minute technical running drill and 5 x 15 second build up (starting easy and getting faster)

Then I have breakfast with lots of carbohydrates and protein.

After that I check my bike and go for a 40 minute bike ride. This is more of a technical check with all the gears and wheels.

• 20 minute warm-up and then 2 x 3 min race pace with 2 min recovery in between

I then have a recovery shake with carbohydrates and protein and/or lunch.

In the afternoon I go for a 20 minute swim. This ends up being around 1,000 meters. 

• I do a warm-up set for about 10-15 minutes with technical drills and then 1x 200m and 2x100m race pace and cool down.

After that I go to bike check-in to drop off my bike.

I'll typically have an early dinner with low fat, high carbohydrates (often rice with eggs or tuna).

Post Race

On the day after the race, I have a little swim usually around 1,000 meters. I try to swim in warm water to turn on the metabolism.

I'll also ride 30-40 minutes to flush out the legs. This is the typical set: 

• 15 minutes warm-up easy spin
• 3 x  
• 15 seconds cadence 100 or higher 45 seconds easy
• 30 seconds cadence 100 or higher 30 seconds easy
• 45 seconds cadence 100 or higher 15 seconds easy
• 2 minutes easy
• 5-10 minute cool down spin

Race Day

For race day, I always recommend a positive mindset. It's very important to me.  

Especially, all age group athletes should remember: racing is the ultimate CELEBRATION of the hard training we do and you have to enjoy that day!

And the most important thing is: TO BE PRESENT. FOCUSE and STAY ALWAYS IN THE MOMENT and BE THE BEST you can be in each and every MOMENT.

The rest will happens on its own.