The day has finally arrived! All your hard work and preparation has led to this day. No doubt there will be some pre-race nerves but it is important to enjoy it and embrace the atmosphere to get the best out of yourself.
Tips for race day!
Warm Up
A very important part of the race day is to make sure your muscles are sufficiently warm before starting any hard effort. Warming up increases the blood flow and oxygen to the muscles to help you perform at your best. If you have a warm up you like from training then stick to this! Another suggestion is a short and slow jog, followed by some dynamic stretching and 3-4 strides; these are short periods of fast running to increase the heart rate.
Nutrition
Plan and prepare your nutrition in advance.
Before: It would be a good idea to eat something substantial to fuel your body around 2-4 hours before the race. We strongly recommended you practise this before race day to avoid gastro-intestinal issues! A good breakfast includes a low GI source of carbohydrate and moderate amount of protein.
During: If your race is long or you like to fuel during, a good rule of thumb is try taking a gel/sports drink every 30-40 mins.
After: Aim to consume a high protein snack to help with muscle repair carbohydrates to replace depleted stores. And within 4 hr, consume a recovery meal that includes carbohydrates, protein, colour and healthy fats to support and enhance recovery.
Race Plan
Plan out how you’d like to run your race. We recommend breaking down the race into three. Start at the slower end of your target pace range and build your effort throughout so you can finish strong. Over the last third of the race, really go for it! A plan will hold you accountable and avoid any rash pacing!
Coach Comment from Steph Davis
The day you have been building towards! Nerves, excitement, adrenaline, anticipation… you might be feeling all the emotions. Stick to your pacing plan! Be patient at the start, don’t head out too fast. Stay focused in the middle, it will start to feel tough but break it down and tick off the distance markers. Be brave at the end, give it your all to the finish line!