PRE-RACE
By now you've done your training and are as physically ready for race day as you will be. This week should be the time when you are tapering down your training with an easy 5-8 km (max) no closer to race day than Thursday. Some athletes swear by an easy 3km run the day before race day in order to prime your musculoskeletal system and neurological pathways for the big event the following day, but any longer than that may compromise your race-day performance.
Regarding nutrition, I like to eat a substantial meal including a pasta, rice or couscous dish for lunch the day before the race (and hopefully a healthy, balanced diet the rest of the week as well!). Try to finish your smaller dinner before 7pm. This allows you to store an appropriate amount of carbohydrates as glycogen for race day, while minimizing the risk of your dinner affecting your sleep negatively. For breakfast on race day, I imbibe a smoothie made from mostly fruit with a small amount of protein such as yogurt or peanut butter - plus if you are a coffee drinker, have your normal dose. I recommend you conclude both of these at least 90 minutes before race start.
DURING
During the race, I consume one standard sports gel (I like GU, Clif, Power Gel, Hammer Gel, Honey Stinger etc.) every 20-25 minutes. Plus, I carry water with me and take a cup of sports drink at every aid station in order to maintain electrolyte levels during the event. Salt tablets may also be helpful for this purpose.
Regarding ascent race running technique, I always recommend shortening your stride length as the grade gets steeper. This allows you to maintain your heart rate rather than drastically increase it when shifting from a flat course to hills. Also, while some runners on the Grouse Grind move into a bent-over posture in which they push off their legs with their hands, I recommend standing upright in order to maintain your lungs in a fully open and expanded state. This allows you to get more oxygen per breath than in the bent-over position. Finally, remember that this is a trail race with sections of pavement, so expect some uneven (yet softer) surfaces that require more mental focus than road-running. Conversely, the paved sections will add some of the cyclical pounding on your knees and ankles that road races are known for. Luckily the pavement only amounts to roughly 3 km!
Finally, some runners deem the downhill run from the Peak to be a bit scary. It certainly was for me my first time! That said, a key principle when downhill running on trail is to keep your head up while slightly leaning forward. This will help prevent too much of your body weight from shifting forward. At the same time, try not to engage in too much "braking" as this will quickly fatigue your quadriceps muscles. Here, I can offer two pieces of good news; there is currently less loose rock than normal on the route down from the Peak, and much of the trail/road surface is softer than usual, which will partially cushion your footfalls and reduce joint impact.
POST-RACE
The benefits of stretching types and timing have been widely debated. At the very least, if you are going to do any stretching for the purpose of muscle lengthening (so-called "static stretching"), it should be immediately post-race while your muscles are still warm from the event itself. In any ascent race, your calves, glutes, and hamstrings will be in particular need of stretching. Even better is scheduling a post-race massage to clear out post-activity metabolic by-products while helping to improve your flexibility.
Nutritionally, you should consume a post-race recovery drink including mostly carbs and some protein. Some suggest a 4:1 ratio carb/protein. Among drinks of this sort, I prefer Endurox (especially the lemon-lime flavour as I can pretend it tastes a bit like a margarita!). Chocolate milk provides a relatively close approximation of this ratio, and many local trail-runners swear by it.
Hopefully these tips and ideas can help improve your race-day performance, and aid in your post-race recovery. Good luck, and see you on race day!
Eric P. Lorenz, MSc
Race Director, 2011 Seek The Peak Relay
For more info about the Seek The Peak Relay, visit http://www.seekthepeak.ca/
Tidak ada komentar:
Posting Komentar