Since the spring race season is upon us, today's training tip will be about pre-race preparations. Here are the things I always make sure to do before a race.
1) Check out a map of the course, so you know what you're in for! If I'm doing a trail running race, I also print off a copy off the map to put in my pocket. It's pretty easy to get lost on a trail run, even on marked courses.
 |
| Maps, glorious maps! |
2) The day before the race, stay hydrated and eat those CARBS! Nom nom nom. This is my favorite part. :-p Carbohydrates are the first source of energy for your body, and you'll want plenty of that energy readily available come race day. Just don't overindulge to the point of discomfort. Racing while bloated is no fun.
3) Avoid foods that cause you GI discomfort the day before and morning of the race. I'm lactose intolerant: even though I take Lactaid whenever having dairy, I still make sure to avoid dairy altogether before a race, just to be safe.
4) Rest and avoid stress as much as possible the day before the race.
5) Do a quick warm-up before your race. Without a warm-up, it takes you longer to get up to your optimal performance level. If you're curious and want the details about this, look up the graph for oxygen consumption during exercise and EPOC.
6) Don't try anything new before a race! This applies to everything: food, clothing, accessories, etc.
 |
| My fuel for the American Triple T 2012. The cookies don't really count, they were my post race treat each night that weekend. Haha! |
7) Make a checklist of supplies you'll need. I try to get this done a couple days before the race, in case there is anything I need to get at the store. I try not to wait until the day before, because it's important to minimize stress the day before the race. The day before the race make sure everything is packed and ready to go. Here are the checklists I use:
ROAD MARATHON OR HALF:
~running shoes
~running shorts
~dri-fit shirt
~race number
~safety pins or number belt
~fuel *Most road races have plenty of aid stations, so I don't usually
~hydration belt or camelback carry my own water since it adds weight. It's personal preference.
~sunglasses or hat Just check the race map for frequency of aid stations. *
~Sunscreen. Because skin cancer sucks.
~clean clothes to change into afterwards
~compression tights for recovery
TRAIL MARATHON/ULTRA:
~running shoes
~running shorts
~dri-fit shirt
~for drop bag in ultramarathon: change of socks and shirt
~fuel
~hydration belt or camelback
~race course map
~sunscreen
~cell phone: in case of emergency
~tissues: if you have terrible sinuses like me or severe allergies
~clean clothes to change into afterwards
~compression tights for recovery
TRIATHLON:
For the whole race:
~tri top
~bike shorts: long ones. Never wear really short ones. Because chafing sucks.)
~sunscreen
For the swim:
~swim cap
~goggles
~wetsuit
For the bike:
~water bottle attached to bike
~bicycle
~helmet
~bike shoes, if applicable: I don't have clip-in peddles, so I just wear my running shoes.
~sunglasses: I wear them even on a cloudy day. It keeps things out of your eyes.
~portable handheld pump or mini CO2 cartridges in case of a flat
~tire patch kit
For the run:
~running shoes
~race number
~race number belt or shirt with race number pinned to it
~hat
For transition area:
~towel or mat to put your stuff on
~hand towel to wipe off your drippy face after swimming
~fuel
~water
~Gatorade
~clean clothes to change into afterwards
~compression tights for recovery
I hope this was helpful! It's late: I also hope I didn't leave anything out.
Happy racing! :-)
No comments:
Post a Comment