I attended a free medical symposium last week and here are a few notes related to injury prevention and NYC triathlon race day preparation, in no particular order:

1. Buy a foam roll or a trigger point kit (https://store.tptherapy.com/) an use it to massage your muscles to promote recovery and prevent injury
2. Buy a $5 pair of slippers since the walk from the transition to your swim start is long.
3. Every year, about 50 people decide not to race due to race fears. You can subdue your fears by breathing and realizing you have control over your situation. Psychiatrists are standing by
4. When you train at night, most people skip recovery meals because they refuse to eat late at night. It’s better to eat for recovery than not eat at all, even if it’s 11 pm at night.
5. Knee problems are caused by a muscle imbalance of your quadriceps and hamstrings. Most people do zero strengthening on their legs because they run and cycle frequently. It’s for that reason you should incorporate more strengthening exercises such as lunges and straight leg raises.
6. Try to train in race conditions. NYC Tri is typically very hot
7. You can’t warm-up. If you jump in the water it will be very difficult for you to swim back due to the current.
8. Don’t drastically increase your volume within 2-3 weeks from race day. This is a common recipe for injury