Welcome to episode 341 of the **Löw Tide Böyz - A Swimrun Podcast!**

Race season is picking up, with Folsom Swimrun just a couple weeks out, Casco Bay marking its 10th edition, and ÖTILLÖ, the Swimrun World Championship, coming up later this year. With so many new folks joining the sport, we wanted to put together the newest edition of our Swimrun 101 series, five tips to be race day ready, straight from over 25 swimruns worth of trial and error.

Being race ready starts well before you get to the start line. Our first tip is studying the course and terrain ahead of time, pulling up the maps, understanding the legs, and knowing what kind of day you are signing up for so you are not cramming the night before. From there we walk through the day before the race, covering travel logistics, staying off your feet, dialing in a nutrition strategy, and using that time to connect with your race partner about goals and expectations.

We also get into checking your kit early instead of at ten o'clock the night before, thinking through your fueling plan piece by piece, and building a morning of routine that takes the guesswork out of race day, from what you eat to when you get your coffee in. From there we cover the final minutes before the gun goes off, including warmup timing, when to take your last gel, and how to get your headspace right so you can run your own race instead of getting caught up in everyone else's.

We close with a bonus tip, embrace the swimrun community. Show up to the shakeouts, the clinics, the post race parties, and talk to people. It is one of the smallest, friendliest communities in endurance sports, and connecting with it is one of the easiest ways to show up prepared.

Enjoy!

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That's it for this week's show. If you are enjoying the **Löw Tide Böyz**, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on **Apple Podcasts**, **Spotify**, and on **YouTube**. Check out our **website** for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page **@thelowtideboyz** on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at **[email protected]**. Finally, you can support our efforts on **Patreon**...if you feel so inclined.

Thanks for listening and see you out there!

Chip and Chris