RACE PREPARATION ullachadh rèise Race Day Boost
All runners are looking for a boost on race day - whether it is to attain that elusive PB or just to ‘get round’. Here we highlight some top tips to crank up those energy levels...
START WITH A FULL TANK From ‘just having a good breakfast’, to ‘carbo-loading’, the basis of pre-run advice is the same, and that is to start with your tank of glycogen (your carbohydrate stores in your liver and muscles), full. Carbohydrates are your body’s preferred energy fuel and so form the basis of your pre-race nutrition. However, the amount you need depends on the distance you are running. Unless you are running a half marathon or further, a decent dinner the night before containing about three handful sized portions of carbohydrate (pasta, rice, potatoes, bread or cereal) and a few handfuls of carbohydrate at breakfast, will be sufficient to fuel you through the race. If you don’t like running after breakfast, have a carbohydrate rich supper such as a bowl of porridge or 2-3 slices of toast before you go to bed and an isotonic energy drink on race day morning. For runs of half marathon distance plus, you will probably be tapering your training prior to the race. By eating the same amount of carbohydrate during this time, your glycogen stores will naturally be topped up. If you do not taper, it is important to have some carbohydrate at each meal as well as carbohydrate snacks mid morning, mid afternoon and before bed, on the days leading up to the race.
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TOP UP YOUR ENERGY If you are a faster, more experienced runner, you probably do not need to carry extra energy on races under 10 miles. If however, you will be running for more than 80 minutes, you may benefit from taking on some carbohydrate around the half way mark. The key is to top up with extra carbohydrate early, so that you delay feeling weak, dizzy or need to slow your pace. Various products have been made for this purpose (basically to avoid you having to drag round bowls of pasta with you!). There are isotonic energy drinks, gels and bars and the choice is entirely yours as to which suits you best. Clif Bar will be providing a number of products for Marathon runners on race day,
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