Race Week

The week of a big race can feel intimidating. Fear of doing something wrong can leave you feeling unprepared. 

Just remember you have done the training, put in the miles, and now its time to slow it down and get ready for the big day!

Here is a list of tips to help you out!:

-Hydrate
Some are very good about this and others.... really like coffee.
Though you should always try your best to stay hydrated, race week you should try extra hard. A good rule of thumb is to watch your pee color and don't ignore your thirst. If your urine is dark drink more and if you are feeling thirsty, drink more. Eight 8 ounce glasses of water a day is recommended, and this should be plenty to keep you hydrated for race day.

-Tapering
While tapering can mean different things for different runners, it has been shown that a well designed taper can make a big difference race day. Cutting back a week or two before your big event will give your hard trained muscles a break, letting you come into race day well rested. There have been other benefits noted like an increase in red blood cell count, and some athletes even reported an increase in Vo2 max.
Every runner is different and ideally you would have practiced the taper to see what works best for you. For newer runners though, it is best to taper gradually over a couple weeks. Be sure not to cut running or cross training out completely. You want to stick to your regular routine, just cut back the mileage and intensity over time.

-Carb loading
We have all heard it, "carb load the night before the race". But will eating two plates of fettuccini really help you on race morning? Or will you be running to the bathroom 5 minutes before the gun goes off! 
When carb loading you should really be increasing carbs slowly over the week prior to your race. This doesn't mean you should load on junk carbs, increase the foods you are used to eating, nothing new. It is best to practice this prior to taper week so you know how it will effect your stomach on race day. 

"begin reducing your training load while slowly increasing your carb intake. This practice of tapering plus adding fuel to those muscles basically helps you load the body’s fuel tank" -Pamela Nisevich Bede (Runners World)

-Race Morning
Race morning do everything as you normally would. This is not the day to take risks or make changes. I always try to eat the same thing for breakfast as I always do. No unexpected stomach issues halfway through my run!
Try and get to your race a little early. This can minimize the stress of finding a place to park, or locating the port-a-pots. Not to mention it will give you time to take in the atmosphere. After all, you've been training for this day for months!
Of course, don't forget to drink some water!

-Most Importantly, don't drastically change your routine! 
It's best to keep your routine as close to it has been your whole training cycle. If you try and change things up too much the week or day before your race, it may have negative consequences! Cut back on miles and speed, but stay active. Raise your carb intake but don't stuff yourself full of pasta! 

These tips and suggestions will help you to run smoothly on race day.
Remember, you've already put in the work. Don't try to reinvent the wheel the week before your race! 

-See you on the road!