RACE WEEK PREP - WHAT'S THE SECRET !

IT IS RACE WEEK. TIME TO GET SET. 

The race week is a time needing a different sort of preparation while getting ready for Race Day.  After all the time and effort that has been invested in training, one wants the hard work to pay off.  The last week is one time when hard work is not going to make any difference to performance on Race Day. In fact, it could negatively impact it.  

Here are few tips on how to go about in the last 6 days 

1.) Recovery from weeks / months of hard training 

This is the time when muscles and heart need to recover. Hard training causes soreness and microinjuries. Rest and recovery promote healing, strength, adaptation, and vigor to go all out on Race Day.  

Reduce intensity and distance. Speed / pace should preferably be a little lower than race pace. Time should be limited to 45 min to 60 min up to 5 days preceding race day. Strides for 100m intervals may be planned to avoid too much laxity.  

Shorten the run 2-3 days prior to race day to about 30 minutes at an easy pace. This would be to open up the legs while actually giving rest to the body and mind.  

Avoid strength workouts and cross training in race week. Avoid all other sports in this delicate period in order to prevent impact injury or a twisted knee or ankle. Simple stretches should be fine. 

2.) Sleep 

Try to sleep well, at least 6 hours every night. Sleep induces anabolism and tissue repair. Sleep early on the night before the race to prevent any anxiety and in order to wake up early and reach the venue on time. 

3.) Fuelling (Nutrition)  

Fuelling up should be planned two to three days in advance. If you are racing the half or full marathon, eat 1.5 times to 2 times your regular daily calories for two or three days before the race to store excess energy in your muscle tissue to top up your stored fuel levels.  

Avoid eating too much the night before the race to avoid bloating on race morning, and pit stops. Lower fiber high carbohydrate foods such as white rice or pasta or potato work well for most. Avoid foods that you have never tried before.  

There is no special secret ingredient. The trick is to plan a nutrition timeline and try best to maintain it. Avoid experimentation. 

4.) Hydration 

Performance on Race Day is always better when well hydrated. Increase fluid intake in the last 2-3 days leading to D-day. Choices could be water, electrolyte solutions, ORS, buttermilk, coconut water, fresh fruit juices etc. Avoid highly osmolar liquids (those that might make the throat feel dry or the tummy queasy).  

A good measure of adequate hydration is the feeling of thirst and colour of urine. Paler yellow urine is usually evident of an adequate hydration status, while darker shows underhydration and clear watery urine might indicate over hydration with water. Try to consume fluids in such a way that one avoids the feeling of thirst (at least on the pre-race day). Thirst might mean a ‘need’ for water indicating a start of under hydration.  

5.) Gear 

Prepare running gear well in advance to avoid scrambling the day of the race. This includes shoes, t-shirt, shorts, socks, race belt, cap, goggles, watch, pouch and any other apparel. Avoid trying out anything new. One must use what one is comfortable with. New shoes in race week are a definite no. Keep them in a sports bag or separate place in your home. It's better to have them ready a few days before to help stay relaxed on race day. 

6.) Plan your Route in Advance. 

Go through the route map mentally, or do a physical recce in a vehicle to understand the turns, elevation, road conditions, tree cover etc. Be ready to do a little more than the actual distance on race day. The actual measurement is the shortest distance cutting short all tangents. We can expect a 200-250m extra for an HM and a 400-600m excess for an FM.  

7.) Focus on your Running Technique. 

Continue to focus on your running technique. Think about relaxing arms and shoulders. If you focus on your running technique the faster you will go and the effort might feel easier. 

8.) Mental Preparation 

Start thinking about the race from Monday onwards itself. Think and plan tapering, stretching, rest, sleep, nutrition, hydration, travel to venue, parking, time spent at the expo etc. Try to stick to plans as much as possible.  

9.) Registration and Expo 

Try to spend as minimum time for registration as possible. This is usually a day or two before race day. Try not to buy anything at the expo that you would want to use on Race Day. Remember the mantra, ‘Nothing New on Race Day’. Keep any pre-race visits to the expo brief to avoid depleting your energy. 

Good luck, stay positive, stay focused and you will have a great race! 

THE BEST PREPARATION FOR GOOD WORK TOMORROW IS TO DO GOOD WORK TODAY !

Readers can contact the author regarding Running tips, tricks, hacks & training on email: akashwin@gmail.com