Amber Dawn's Race Day Tips

Well we are coming closer to race day and now is the time to think about what you need to do to prepare for the 'big day'. I have compiled a list of my race day tips based on experience as a racer and a coach. Much of it you have heard from me before, but it is still a good reminder :)

Preparation:
The key to success on race day, is to be prepared. This preparation is mental as well as physical. Assuming you have done your long runs and kept fairly consistent on your training program, the physical prep has been mostly done. If possible, try to do some of your long runs on the actual course, get out on a bike to ride the course pre-race, or at least get a map and be sure you can spend some time figuring out where it goes. The last thing you want is to take a wrong turn on race day. As good as volunteers are, they are only human and I know many people that have been misdirected in races, causing them to add distance to the run or in some cases, be disqualified for cutting the course.

The other benefit is mental, knowing the course and having landmarks will help you in pacing and knowing how much is left. It also allows you to visualize yourself running strong along the course in the days/weeks leading up to the race.

The preparation key extends to nutrition and equipment. Use your training runs (primarily long runs) to practice and test your nutrition and equipment. Your training runs allow you to test and perfect your racing kit (what you will wear), your pre race fuel (the night before and breakfast the day of), your race nutrition (drinking and eating during the race itself) which will help to limit any race day surprises. The oldest advice is never do anything new on race day. This means clothing, equipment, food, etc. I have tested this theory several times and have had both good and terrible results. Trust me when I say you don't want to find out about chafing on race day...
(on the note of chafing, if you have areas you know are 'hot spots' ie. between the thighs, under armpits, etc, you can put vaseline or body glide in these areas to help prevent it.)

The night before the race lay out everything you'll need- your race kit, shoes, socks, race number (including pins!) race nutrition, dry clothes for before/after the race, and and pre race nutrtion you need.

Set your alarm and set a back up alarm. This is not the morning to sleep in. Be sure to get up early so you have plenty of time to eat, digest and poop. The pooping part is essential! You don't want to have nature call during the race if you can help it. Know the race venue and where you are parking/ being dropped off. Set up a meeting spot for family and supporters after the race.

Get to the venue about 1hr ahead of time. I like to get there at least one hour or more early. This is so I can do a warm up, and visit the facilities once or twice. Depending on the race size, lineups for the facilities can take up 20-30 mins or more. On the morning of my 3rd Ironman I was in a porta potty line with only minutes until race start. It was not a good way to start the race, with my heart race skyrocketing!

Warm up depends on the length of the race. The general rule is the shorter the race, the longer the warm up. Or, the faster you plan on running, the longer the warm up. If this is your first race then spend 10-15mins walking/jogging and do some light range of motion exercises.

Ok, so now it is time to line up for the race. You may hear the words, "seed yourself appropriately". What does this mean? It means put yourself somewhere where you are not going to get in the way of the people who are trying to win the race, but not behind the walkers and strollers if you plan on running. If in doubt, start further back. The last thing you want is to be trampled by the speed freaks, and be passed 100 times in the first 500m.

Relax. The first 5km are your warm up. Keep your effort easy, and enjoy the experience. Fill yourself up with positive mental thoughts while you are feeling good so you can draw on them if things change later in the race.

Be sure you drink during the race, especially if it is hot. Small, frequent sips will be better tolerated and absorbed than gulping at the aid stations. I recommend carrying your own water or sports drink for this reason.

If you have trained with Gels, the 1/2 way point is a good time to use one. Once again, small sips with water are better tolerated than sucking the whole thing back (for me, anyway).

Once you reach the half way point you can pick up your pace. Keep it moderate though, you should still be able to breath comfortably and carry on a conversation. This is your first race and the most important factor is getting to the finish feeling strong.

If you find yourself struggling, slow down or take a walk break. Use a positive mantra to replace any negative self talk that is going on. An example I use is "Longer Stronger, lighter tighter, joy and ease" and sometimes when the going gets tough it is just "I can, I will".

When the finish line is in sight, be sure your face is clean and your victory pose is ready. Cross the line running strong and smiling. Once finished, keep walking for another mile or so to let yourself cool down. Take in some water and nutrition and bask in the post race relief/ joy. Change into your dry clothes and have some food, cheer in the other runners and enjoy the day!

Post race recovery is about proper fueling and rest. The next day a long walk and some light stretching is as strenuous as it should be.

You can start light running a couple days after the race if you feel good, but this is also a good time for some cross training activities like swimming or cycling.

Congratulations! Now it's time to ask "what's next"?????