Preparing for Event Day

 

 

You've trained hard  and now your ready for the big day. If like many, this is your first big event then there are some real things you can do to make your day go off without a hitch!

 

This article is designed as a practical guide to help you on the days leading up to your first event!

 

 

4 DAYS OUT

This is your last opportunity for a meaningful run. By this point all the hard work is behind and a steady/slow pace run just to keep your legs ticking over is going to help. Go out and enjoy a pleasurable 30-45min jog and stretch. The run is as much to warm your muscles up for the stretching as it is for the run itself.

 

3 DAYS OUT... PIG OUT!!!

 

* HYDRATION

* MASSAGE

* CARBS

* LAST MEAL

 

HYDRATION

Try to make sure you are drinking your daily amount of water. Dont go overboard but you want to make sure you're not thirsty. To hydrate properly we need to do it gradually over a few days. Hopefully this is common practice and the regular amount you drink will do.

 

MASSAGE

Sports massage anyone? This is the perfect time for it,  a few days before for a treatment. A normal therapeutic message will also be enjoyable & help greatly, after all you probably deserve it.

 

NUTRITION

Nutrition plays a keyrole and hopefully by now you have tried and tested different products/foods and ways of getting fuel into your body. Firstly there is no "best way/product" so its a very individual thing. For today keep your food intake as normal. Many of you may be celebrating your achievment so far. If one of the reasons you took on this monumental challenge was to lose weight then you may have promised yourself a  high carb feast just before. Lets make one thing clear, a high carb feast in sports nutrition means adding a small amount of extra vegetables and wheats to your diet, and reducing the equivilent amount of fats & protein.

 

LAST MEAL

You've worked hard, you've lost weight and this is your weekend. So enjoy it. Tonight is the last night you should be eating something different. Personally i would wait untill after the event, but if you are going to have a treat before do it two nights before just in case your tummy doesnt like it. If you have given up food for a few months your body can respond very differently to it when you reintroduce it. The last thing you want is a stodgy tummy on the day.

 

THE DAY BEFORE

 

* LIGHT EXERCISE

* CARBS

* SLEEP

* PLAN

 

LIGHT EXERCISE

If you are able go for a small jog or get on the bike cross trainer at the gym in the morning. 15-30 mins of easy exercise will help to loosen up your muscles and also help with stress levels. Right now you should be nervous as hell. If you're not dont panic, thats allowed. Some of you may just be very cool under pressure. Again have a little stretch.

 

CARBS

You need to massively up your carbohydrates today otherwise you wont make it through the run  "CARB LOADING"! This is not true at all. You've made it through every other run eating normally and today is no different.  It certainly wont hurt to make sure your carbohydrate stores are topped up, but you dont have to go over board. Simply add a few more vegetables to each meal or have some pasta. The less healthy but just as carb fuelling option would include cake, biscuits, bread, even a packet of crisps. But remember nothing new for that tummy. 

 

SLEEP

Sleep is crucial, or at least all the studies say. But whats the chance on you having a good night sleep and how important is it. If you competing day after day it is vital, and in the lead up to an event getting a week of good sleep will definitely help your preperation.

 

 

But heres the deal,

 

"many of you wont sleep well"

 

Then you will stress and worry about not sleeping well and panick it will ruin your performance. IT WONT!

 

 

Being tired is irrelivent (upto a point). We have several reasons we warm up. One is physical (to warm the muscles, increase endocrine activity - thats the hormones that get you ready for exercise) the other is psychological (Again that endocrine system increasing the amount of hormones we need to be alert and concerntrate). Although with most people & their nerves on the day, adrenaline is going to be high you wont have any problem being alert. I've personally completed some massive races with virtually no sleep the night before, maybe one or two hours spread out. 

 

Try to get a good night sleep, staying up late the night before often helps, but its not going to make your run easy or hard just because you did or didnt. So if you have trouble sleeping, pop on a film and enjoy it. Taking your mind off the stress of the next day with a film. This will allow your stress hormones to drop back to normal and before you know it you will be snoozing. If you have no sleep at all, you will still run just as good. you just wont be much fun the next evening! 

 

 

PLANNING

Get everything sorted today.

 

* All your running kit (and any spares just in case the weather is different)

* Which bag are you taking your kit in

* Are you driving there in your kit

* Will you wear a coat you will give to someone before the start

* Do you know where your water bottles are

* Charge your phone/gps unit

* Get your fuel/food ready in a pile

 

 

THE DAY

* EARLY RISE - Get straight in the shower, no snooze, set an alarm thats like an air raid siren.. Something that will stimulate you into action

 

* NORMAL BREAKFAST - Have your breakfast the same time as you normally would before a run. This can be tricky as you dont normally have to register etc before a run. Which brings us onto our next topic...

 

* TOILET - If you normally eat, then run straight away then you may have issues when it comes to the long process or parking, registering & soaking up the atmosphere. Sometimes eating early when you get up will allow you to relive yourself before leaving the house. Obvious events have many toilets which are great for a little relief, especially nerves, but it can sometimes prove difficult to find an empty lavetory for your other business.You know your body and its movements. If you're eating the same food as normal, you will know whether you need to go before or after. 

 

* GET THERE EARLY

Arrive early. Car crashes can shut lanes, unexpected roadworks etc. aim to get there for when reistration open, this way if you are delayed you will still be in time for registration

 

* GET OVERWHELMED - Stay calm? Are you kidding me. This is what the last 6-12 months has been about! You have ran in sunshine and rain, when you have been tired and demotivated & you did it all for now! Many people run for a loved one they have lost. This is for them! Maybe you have done it get fit and healthy for your childrens sake.This is for them. Dont you dare do yourself the injustice of not becoming emotional. Getting to the start line for many of you has been the biggest achievment of your sporting lives, regardless of whether you get to the finish. Soak it up, enjoy it, shed a tear! Give your friends who you trained with or your family a big hug. 

 

Many events have music, sometimes an aerobics instructor warming the crowd up. This is supposed to be a celebration of all the hard work you put in. Enjoy it, sing along, even if you dont normally conform to the kareoke stereotype!!!

 

THE ALMOST LAST WORD

 

Only 2 things of the above points are essential. Breakfast and take food/fuel with you!  

If your forget to do all of the above, you will probably still do just as well regardless. 

 

THE FINAL LAST WORD

Remember there are many marshalls there who are giving up their time free to help you. Ask them, if you need saftey pins, a toilet, or just a chat. Theyre there giving up their time, to meet you, to help you. Because they were once where you are. So go chat to them!