Advice from Jérôme Baud, professional coach and triathlon expert in Geneva

This week, I had the opportunity to ask Jérôme Baud, professional coach and triathlete, a few questions about how best to prepare for the last week before a triathlon. Here's his invaluable advice.

What are your tips for the last week before a triathlon?

Jérôme Baud: The first thing is to stick to your usual number of training sessions. If someone trains 3, 4 or 5 times a week, you should try to keep to that frequency, including a session that corresponds to the competition. For example, if they train 4 times a week, I'd say do 3 sessions a week plus the competition.

Do I need to change the volume and intensity of my training?

Jérôme Baud: Yes, it's important to reduce the volume of training, especially if you're used to doing long runs. On the other hand, you need to maintain the intensity. Keep your training habits, but shorten the duration of your sessions.

What other preparations need to be made before the big day?

Jérôme Baud: It's crucial to check the race course. For swimming, find out about the buoys and Australian-style outings. For cycling, find out about the climbs, descents and difficult bends. And for running, know how many laps you'll have to do. Visualising the course in advance can be very beneficial.

What about specific recommendations for equipment?

Jérôme Baud: Yes, it's important to test your equipment before race day. Swim in your wetsuit to make sure it fits properly, try on your tri-function to see if everything is OK. Check your bike, do a service beforehand and go for a ride before the race to make sure it's working perfectly. Don't test new trainers on race day.

 Any other aspects to prepare in advance?

Jérôme Baud: Yes, it's also important to plan ahead to avoid last-minute stress, such as getting your number back. Prepare everything you need in advance so that you're more relaxed on the big day.

 Is there any specific advice for the Geneva triathlon?

Jérôme Baud: Yes, of course. Specifically for Geneva, I took a look at the courses. For the standard distance, the swim consists of 1,500 metres divided into two loops, while for the half-course, it's 1,900 metres also divided into two loops. The idea is to aim for the same time on both loops so as not to start too quickly and risk burning out on the second loop.

For the bike, there are two or four laps depending on the distance. It's important to aim for the same duration on each lap, paying particular attention to the Cologny ramp, which comes almost directly after the swim. The transition can already increase your heart rate, so it's important to avoid over-revving on the first climb.

When it comes to running, it's crucial not to set off too quickly, even with the encouragement of crowds, supporters, family and friends. Save your energy for when you're on your own. Don't give it your all at the start, because you'll need it later.

These tips from Jérôme Baud offer a practical guide to preparing well for the final week before a triathlon, ensuring a balanced and considered approach. Good luck to all the participants in the Geneva triathlon!

Jérôme Baud : A ski instructor, lifeguard, triathlon coach and holder of a master's degree in physical preparation, Jérôme has been involved in sport for over 20 years. In 2016, he set up WePerf to provide sportspeople of all levels with a structure enabling them to achieve their goals. The team is supported by a good atmosphere and targeted content. WePerf towards the summits! Jérôme is also a partner of Léman Running, with whom he has created two running clubs in Geneva and Meyrin. With WePerf, the organisation he set up, he offers individual and group coaching in running and triathlon.