It has finally come; all your hard work and preparation has led to this day. No doubt there will be some pre-race jitters but we have the plan in place to help you overcome them so when you hit the starting line you’re rearing to go. After all remember the most important thing, racing is meant to be fun so be sure to enjoy yourself and embrace the vibe and the atmosphere on race day.
WHAT TO EXPECT ON RACE DAY
WHAT TIME TO ARRIVE
We recommend you arrive 45 minutes to 1 hour before your scheduled race start. Reason being its important to get there early enough to find a park and to give you time so you’re not scrambling around stressed trying to figure out where you need to be. You also want to give yourself enough time to stretch, warm up and go to the bathroom (if nature calls). You want to get yourself a good spot at the starting line too, it can often take several minutes to get through the waves of participants so the longer you have to wait the longer the jitters.
WARM UP PREPARATION
Ensuring you are warmed up for your run is quite important to increase blood flow and oxygen to your muscles to help you perform at your best. The ideal pre-race warm up may be different for each individual but the last thing you want to do is tire yourself out so getting that balance right is key. A solid warm up consists of slow jogging, stretching as well as some small doses of intense movements.
RACE DAY NUTRITION
Advanced Sports Dietitian, Chloe Mcloed says you should consume a meal 1-4 hours before your race. Ensure this meal is familiar and you have practiced it in training prior to prevent gastrointestinal issues during the race.
• With 2-4hrs available pre-race, aim to include a main meal which includes a low-GI source of carbohydrate and moderate amount of protein.
• 1-2hrs available pre-race, aim to include a high-GI, carbohydrate rich snack that is low in fibre, fat and protein. If you have time for a main meal, you can also use this opportunity to top-up your fuel stores with an additional snack.
• During the Race, consume familiar sources of carbohydrate during the race (i.e. practiced in training) A good rule of thumb to go by is consuming a source of carbs (such as a gel or sports drink) every 30-40mins.
• As soon as possible following the race, consume a high-quality protein source to aid muscle recovery and a carbohydrate option to replace depleted carbohydrate stores.
• Within 4hrs, consume a recovery meal that includes carbohydrate, protein, colour and healthy fats to support and enhance recovery.
It’s important to remember there is a big difference between fuelling to optimise performance, and fuelling because you need to. Sure, you might be able to run 21.1km without taking anything on board, but, will you run faster if you do? Most likely you will. Click here for Chloe’s in-depth nutrition guide.
RACE MAP
We highly recommend downloading the race map for the event you are competing in well in advance. This will help you get your head around the course you’ll be running, where the key drink stops are, toilets and first aid. Finding the map is super easy, they can usually be found on the event website and will also be emailed you in the lead up to race day.
POST RACE
So you’ve made it to the line! Congratulations it’s now time to celebrate with all your friends and family on an awesome achievement. There’s no better feeling than crossing that finish line. You’ll receive some cheers behind the rails from some of your closest fans, you’ll get offered some energy bars, a drink and some fruit to help with recovery and then you’ll be given a medal to commemorate all your hard work that’s lead you to this moment. Be sure to get a snap showing off your medal a hit a local café or bar for a well-earned celebratory drink on your way home.