pre-race routine/rituals

What distance is the race?

I don't taper for a sprint or an oly, but I do for a HIM (and will for my IM).

have you been following a training program?

The week of I try to get a lot of rest, stay hydrated, treat my body well.

The night before the race I lay everything out on my bed (BT has a checklist, I believe, but if you google "tri checklist" you'll find a lot of lists!) and then pack it into my transition bag.  I put everything I will be bringing to the race near the door (transition bag, bike, pump for tires, etc.)

As for what I eat --- whatever I normally eat for dinner !  I'm a big fan of oatmeal with peanut butter, honey, and almonds

Good luck ! and HAVE FUN !

Hmmm...I usually try to get a spa pedicure a day or two before the race. They massage your calves and feet (gently), so it helps keep the blood flowing to the muscles.

Pre-race meal: my favorite is sushi. If I am not familiar with any of the sushi places at an out-of-town race, I usually go for pasta because it's my favorite food of all time.

I'll usually try to hit the peaks about two weeks to a month out, really depending on how long the race is.  For a sprint, I like to have a really brutal week, then a week of a good bit of duration with a little less intensity, then a week of really cutting back on intensity and duration.  As for eating?  I don't really change much.  I just make sure that I'm eating well and staying hydrated.  I certainly don't do the night before pasta binge.  That's a recipe for feeling like crap and puking during the race. 

Race days are simple.  OJ, poop, get to race site, set up transition, poop, double check transition, poop, warmup swim, race, beer, beer, beer, beer, beer, beer, nap.