Seven days out

Confirm registration and collect race numbers if available. Finalise your nutrition plan for bike and run, including carry capacity. Begin reducing training load while keeping short neuromuscular touches so legs stay open.

Five days out

Complete a structured bike check: bolts, brakes, shifting, and tyre condition. Set tyre pressure for the course surface you expect. Wash and lay out race kit so nothing is drying on the morning you travel.

Three days out

If the course is local, consider an easy recce of key corners or transition flow—never a hard effort. Prioritise sleep banking: consistent bed and wake times beat random late nights followed by caffeine rescue.

Day before

Pack your transition bag methodically: swim, bike, run layers, number belts, and tools you are allowed. Pre‑load electrolytes according to your tested plan, not a new internet formula. Walk through gear in daylight so shadows do not hide missing items.

Race morning

Eat your pre‑race meal two and a half to three hours before start, foods you have rehearsed. Apply sunscreen before you rack the bike so hands stay clean for gloves and bars. Keep salt tabs in a secure pocket with a backup baggie.

UAE‑specific notes

For most UAE swim venues October through March, wetsuit rules vary—read the athlete guide rather than assuming. Plan heat management after the swim: cool fluids, ice if permitted, and a realistic first bike segment so you do not overcook before the run.