By Coach Wendy

You'd think that trying to tell people the best way to support you on your big race day, would be like trying to tell a dog which is the best way to dry themselves after being in the water. For most dogs, it's simple - find the nearest person and get into the shake & spin mode as quickly as possible to ensure maximum spray coverage! You may well assume that your family or support crew 'know' the best way to support you, BUT I think it pays to clarify a few things, especially before race day.

You can handle the "Please remember to smile when we are taking a photo", line or the "Give it your best shot" supportive comment and even the weather comments, the week leading up to the event, "It will be a hard day if this stays around for the race!"

I saw at a recent half Ironman the other day, the classic support crew 'blunder' and felt it was worth sharing it with you. The race was held in atrocious conditions with athletes battling rain, sleet, cold winds and for a few seconds, the occasional hint of sun.

As I waited at the finish line for some of our Endurance Coach athletes, one competitor running down the finish chute captured my attention. Delighted with his efforts, he had had a big day out on the course and he greeting the finish area with a massive beaming smile. Once he had crossed the line, he made his way in the finish area where his family and friends shared in the celebrations. Their reactions varied from massive bear hugs, yahoo's of delight to high fives. For those reluctant to get too close to this sweating mass, a quick four-finger tap on the back was the easiest way to display their support.

Wearing a huge grin, surrounded by mates, he stood with one hand on one hip and a drink bottle in the other. His eyes looked around to see other competitors who had shared the conditions as well as trying to answer the often well-meaning questions of "Was it hard out there?" or "Were you happy with the time?" - the grin just said it all.

From yahoos of delight, hugs, handshakes and questions - I watched as the support crew slowly moved from one mode to the other. Mates went looking for others still to finish and the family went into pack-up mode. Eyes went from their finisher to their watches and the comments, of "What's on for the rest of the day?" and "Where have you parked!" to "Well, we'd better make a move and head home". While all this was going on, our newly crowed half Ironman had moved into that post-event haze and was quite happy just wandering around, drinking what seemed to be a bottomless bottle of coke and sharing stories with other athletes. The thought of leaving this 'zone' just hadn't registered!

I often refer to the "Golden 45" which is the time from when you first step across the finish line. You have the medical check and then you're free to share in the victory with loved ones, free to relay special moments out there with other competitors. It's the time to offer handshake or hugs of congratulations, the time to relay the highlights with family and support crew. The Golden 45 is a special time - all the training is over with, the race has been run and now it's the start of the celebrations, let them begin. Lesson One for support crews is to plan for this time and maybe allow some more.

To many support crews, the finish line signals the end of day. Their long day of waiting, cheering for you when you went past their picnic spot or endless ringing of cell phones from friends to say that they had spotted you out on the course somewhere, is over. The never ending yelling of encouragement at mates of yours, or repeated explanations with great pride to other competitors family's or support crews about you and your training. Yes, they can now relax and for most of them, get off their feet and go home.

In an Ironman several years ago, my mother had made special plans to watch me complete the event and she kindly asked me what I would like her to do for me at the finish. I explained that I when I finished, I would go through the medical tent and I would come out and see her to let her know that I was okay. I said it would be great if she could have a chocolate thick shake for me when I finished. Well after a very torrid marathon, a mix a wonderful support from mates who stayed with me throughout what seemed hours of pain after an ankle joint decided to lose it's normal function, I crossed the finish line drained, despondent and exhausted. I was assisted into medical and finally made my way out to see my mum. Sighs of relief, tears and endless hugs followed BUT no chocolate thick shake… her response - "I thought after all this time, it would be the last thing that you would want!!!!!!!!" Needless to say, that the years have passed and it still remains a family joke - if my mum was to await me at another finish line, we would have a chocolate milkshake.

So in summary, in addition to your race preparation, give some thought as to briefing your support crew on what you need in terms of time after an event. Having to rush through this stage of the race, when you really want to spend time is frustrating for both parties and often causes a lot of unnecessary stress for both athletes and families.

Rather than assuming that your crew will find the event enthralling so as to be standing all day or sitting in the sun while your racing, give some thought as to their day. Eating, staying out of the sun, entertaining the kids etc. Find out about available play areas, pool complexes, places to eat etc. Have your support crew organized and following their own race plan - this will take the pressure off you not only when you're racing, but when you're trying to enjoy the 'golden 45' at the finish. Packing up your racing gear in your own time rather than being rushed is just one way to enjoy your success. For those doing Ironman, I recommend that this plan carries on for the next week after the event. Taking the time to unwind, sort out racing gear, catching-up with people at your own pace is critical to getting back into the swing of a normal, after-Ironman existence!

So here's to well prepared athletes and support crews that make the most of the great opportunities that lie within these adventures disguised as triathlons!

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