City2Surf, one of the world’s greatest footraces is here. With one week to go, final preparations have begun. It is time to bring down the intensity, rest and focus on doing your best.
The Club’s opening hours are extended to help you get ready, opening at 7 am this Sunday 13.
Here are some final tips to get you on your way.
1-Eat a proper dinner and breakfast. 85% to 95% of your calories should come from carbohydrates in the days before your event, which your body will turn into glycogen to use as fuel. Easy-to-digest options include yoghurt, bread, tortillas, pancakes, waffles, bagels, and oatmeal. Just be careful to not overindulge the night before a race. Overloading does not equate to carb loading. Avoid foods with a lot of fibre, too much protein, or heavy sauces.
2- Make sure to drink lots of water. The Institute of Medicine advises athletic males to consume 104 ounces (13 glasses) of water daily and active women to consume 72 ounces (9 glasses). However, you don’t want to hydrate yourself excessively because it can be just as harmful to your health as being severely dehydrated. Avoid caffeine and alcohol because they both dehydrate you and disrupt your sleep.
3- Reduce anxiety. You might feel compelled to squeeze in one last training session “just in case.” But perhaps this isn’t the wisest course of action. You could find it helpful to go for a very leisurely 20-minute run to loosen up your legs and de-stress. If you do decide to run, make the most of the opportunity to remind yourself how hard you have worked to prepare.
4- Put your essentials in order. Prepare and lay out everything you’ll need, so you won’t have to worry about it the next morning. This is the best strategy to combat pre-race nervousness. (Remember to check the weather so you are also dressed appropriately)
Here’s a suggestion for your checklist:
- A running outfit, a cap, shoes (if it’s raining, you can add an extra pair), and socks;
- Additional gear, such as layers if it’s cold outside;
- Energy gels and other race fuels;
- Watch on your wrist or a GPS device (make sure it is fully charged);
- If allowed, fully charged music player and earbuds, as well as any phone holders.
5- Relax. You trained properly and put in the work, so now make sure to do your best and have fun!
We wish all members good luck and personal bests!