3 weeks to IM Boulder

With Ironman Boulder just 3 weeks out, I am find myself thinking a lot about how I would race, how I would fare on the run, what will be my bike split, will I make the 12 hour mark, etc. However, after some reflection, I realized that it is more important right now to instead focus on the 3 weeks leading up to the race. Here are some important things to consider for during the pre-race weeks:

1. Nutrition: What you eat is never more important than during the weeks leading up to your A race. Eat several small meals instead of fewer big meals. Drink plenty of water. Lots of greens and veggies are good for you during this period, while keeping carbs/fats low. Cut down sugar altogether if possible. Have good servings of lean protein. For vegetarians like me, some good sources of protein are tofu, eggs, avocado, beans, or Whey protein powder.
2. Taper: Keep the workouts light and keep an eye out for any niggles or signs of injuries. This  late in the game, there is no use pushing yourself as there is little to be gained. Instead focus on maintenance and letting the body recover from the peak. You should feel fresh and sharp going into the race. Be sure to not be completely idle, but continue to gently remind your body about the big day ahead. Short easy workouts with race pace pickups are perfect.
3. Sleep/Recovery: Get LOTS of sleep during this period. It will help keep your immune system intact and stave off any cold, cough, flu.
4. Gear check: Run all the race scenarios in your mind and make a list of everything you'll need before and during the race. Get your bike tuned up well in advance to make sure that the tuneup didn't introduce any issues like rubbing brakes, loose gear cables, etc. If tires or tubes need changing, DON'T do it at the last minute. Get in a ride or two after changing the tires/tubes to make sure there's no pinching of tubes going on. Stick to the gear you have practiced with.
5. Massage: Get a nice relaxing massage 1-2 weeks before the race. Avoid getting a deep tissue massage closer to the race as it breaks down the muscles and they may not fully recover in time for the race. If you absolutely desire a deep tissue massage, get one more than 2 weeks in advance.
6. Heat training: If your race is going to be in hot conditions, doing some heat training in the weeks leading up to the race can make a huge difference. If it is hot outside, try getting in short 20 mins rides in the peak heat of the day. If there's no natural heat, ride on a trainer wearing a wetsuit + sweats + hoodie. Point a space heater at your head of you feel extra crazy. It is important to keep these workouts short and at low intensity. Shoot for 2-3 workouts/week in the heat for 2-3 weeks before the race.
7. Virtual Rehearsal: Go over everything from packet pickup to crossing that finish line in your head, over and over and over again. Whenever you think of something new or interesting, make a note of it in an email draft.
8. Getting to race weight: This is a tricky one and I am still struggling to get rid of those last few pounds. Doing some long rides/runs at super low intensity but in a caloric depleted state has been known to help lose some fat. Do this only if you have been doing huge 20+ hr weeks and are used to doing 20+ mi runs, and are super duper fit. In other words, accept the fact that your weight 3 weeks before the race will be your race weight.