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Racing the City to Surf: Tools, tips & Tactics
Tuesday August 5th 2005 Health Talk: Millie Walker
Racing the City to Surf: Tools, Tips & Tactics
12.15 – 12.45pm Level 40, 2 Park Street Sydney
Pre Race day nutrition & Hydration
- Hydration starts 48 hours prior, simply carry a water bottle,
- Ensure your urine if plentiful & clear
- Food – go for carbohydrates – no need to eat loads more than you would normally,
- Just trying to fill the stores – pasta etc
- Wake at least 2 hours prior to give food a chance to digest
- During the race just 2-3 mouthfuls every 4-5km should be sufficient.
- Know where the water stations are & plan accordingly.
Tapering
Race Distance | # Days to taper |
Marathon | 19-22 |
15 km to ½ Marathon | 11-14 |
5 km to 10 km | 7-10 |
Amount to reduce mileage before race
Race Distance | 3rd Week before Race | 2nd Week before Race | Race Week |
Marathon | 20% | 40% | 60% |
15 km to ½ Marathon | 0% | 30% | 50% |
5 km to 10 km | 0% | 20% | 50% |
Preparation
· Timing Chips – no race day pick up - delivered – expo ?
- Lay out all of your clothes – what to wear?
Pre – Race
· Race chip, number, safety pins
· Directions to race & public transport pass
· Vaseline
· Sunscreen & Lip balm
· Hat or visor
· Water bottle for the ride in
· Toilet paper (not necessarily avail in the porta-loos)
· Warm throwaway top (pass across)
- Cut your toenails, carefully 2 nights prior
Race
· Shoes
· Singlet/ short sleeve top
· Sports bra
· Shorts/ tights for the race
· Socks
· Sports watch
· Sunglasses
· Gel or sports drink if you have been training with them
- Band-Aids if necessary
Post Race
· Extra socks
· Extra shirt & shorts/ pants
· Waterproof jacket
· Food if you won’t be fed at post race festivities
· Towel
- Sunscreen
Competing & Camaraderie
Make it fun for yourself & others by admiring the bands, the views & enjoy the atmosphere – it will be over before you know it!
Race Day Tactics
On the day
- Make a checklist for what you will need on the day of the race & go through it the night before.
- Organise your run group/ support crew before race day – have a plan worked out prior, or just battle with 70,000 people meeting in Hyde Park beside the “tree”
- No alcohol, tea, coffee or cola prior to the start (glug)
- Drink 500mls of fluid 2 hours prior to the start.
- Review your goals for the run prior to the start
- Get to the start line in plenty of time
- Remember to do your warm up
- Don’t get caught in the initial enthusiasm & start out quicker than you had planned & trained to run
- Listen to your body, but drink before you feel thirsty
- Don’t wear new shoes, shirt etc – all items should be broken in, trained in
- Remember your warm down, stretches & cool down
- Continue to drink water of electrolyte replacement fluids (not just champagne or beer!) another 500 - 700ml over next 45mins
Post Race: Stretching & Recovery
Here’s where you get a chance to choose how you will look when you are walking around for the next couple of days. If you quite enjoy stumbling around with jockey’s gait legs and making sounds like a slowly sat on accordion while sitting down, don’t bother, but if you want fresh legs & less on going pain, you need to stretch.
Spend 15 – 20 mins stretching out your legs & use the masseuse in the recovery tent.
Walk up to your mid thighs or knees in the ocean as cold therapy.
Have fun & Be safe out there!
Added: 18-08-2011
