Sydney-based runners probably need little reminder that the City2Surf is almost upon us. Some of you taking part this weekend will be ready and raring to go; others might feel a little bit under prepared. Either way, it’s time to add the finishing touches to your preparation as we countdown to race day.
Make this your last training run before the big race. A high intensity interval training (HIIT) session is a great way to give your fitness a last minute boost and get your mind comfortable with being uncomfortable. Give yourself three solid days of recovery afterwards, limiting activity to nothing more than walking or stretching. This will help you to feel fresh and ready to go come race day.
Guzzling a litre of water an hour right before the race will only leave you running straight for the first Portaloo! Instead, focus on your hydration a few days before the race. You should aim to drink 300mL of water for every 10kg of body weight. So if you’re 60kg that’s two litres per day. Need more convincing about the importance of hydration? You might be surprised to learn that a 2% decrease in your hydration could lead to a 20% decrease in your performance.
Many people think eating a huge bowl of pasta and carb loading the night before a big running event is the secret to success. To a degree that might be right, but the important thing is to think about smart carbs. The glycaemic load (GL) of carbohydrates is a great way to gauge how smart your carbs are. High GL carbs such as white bread, pasta and rice will burn much quicker leaving you hitting the wall. Low GL carbs, on the other hand, will give you longer sustained energy. To keep it simple, focus on nourishing your body with fibrous vegetables, such as sweet potato, parsnip and beetroot in the 24 hours before you race.
Before you toast to your success, have a quick dip in the ocean. Sure, the water is cold this time of year, but submerging yourself in the water will help speed up your recovery. It’s no coincidence that elite football stars are often snapped down at the beach in their budgie smugglers the day after a big game. A post-race dip will help stop you feeling stiff in the coming days. Not game enough to jump into the surf? Epsom salt baths are also a great way to soothe sore muscles.
Want more pre-race day advice? Get race ready by taking part in lululemon athletica’s Ask A Run Coach live Facebook chat event with Greg Stark on Tuesday 5 August from 4.30-5.30pm. Click here for more details.