Race Day Preparation

• Taper the week before - there isn't anything you can do that will improver performance for the race other than taking it easy. Two week taper is recommended for longer events.

• Pick up your race pack prior to race day.

• Don't do any heavy chores or activities the day before the race. You want to keep yourself calm and relaxed.

• Plan to wake up so that you have enough time to get to the race and do not need to rush.

• Have directions and have bus or train schedules ready the day before.

• Know what the weather conditions will be like on race day. Then plan to wear the appropriate clothing for the race.

• Know the course map and where the fluid stations, baggage drop and toilets are.

• Lay out the clothes and shoes you will be wearing the night before. Do not plan on wearing anything new.

• Attach the timing chip or d-tag to your shoe the night before the race.

• Attach your number bib to your singlet or shirt the night before the race.

• Pack the type of gels you have been training with if you are running a long race like a marathon.

• Set up a place to reunite with family and friends after the race.

• Don't wear shoes that are too old. But, wear shoes you have done some training in.

• "No new is good new" - don't do anything differently than you have been doing all along. This goes for the time prior to the race and during race day.

• Have a bag ready that you can drop off at baggage. You may want to include a plastic kitchen garbage bag to put your messy shoes and clothes in after the race. Other items you may want to bring are a small soft cooler bag with water, sport drink and a recovery drink like a Myoplex for after the race, a set of dry clothes and a towel.

• Lighten the load - Do not run the race with any extra clothing than necessary or with anything wrapped around your waist like a jacket or shirt. You want to remain as cool as possible and put any extra stress on your body. Running belts are fine to run with. Especially if you have your energy gels in the belt.

• Drink plenty of fluids - During the race you should grab a drink every three miles. To make drinking easier when running, remeber to pour out some of the liquid and fold the paper cup so you can make a spout. It's recommended to drink sport drink during the race. If your sodium level drops too low levels, you will get sick.

Nutrition

• Night before event - High carb meal with 300g of carbohydrates between meal and snack. Easy on the fiber. Drink plenty of water. Don't eat too late. Give your body time to digest the meal.

• Morning of event - 3 hours before the event eat a meal of about 400 calories with 75g of carbohydrates. Easy on the protein. A small bagel with peanut butter and jelly and a banana is a good choice. Drink 20 fluid ounces of water. Drink no more than 1 cup of coffee. Too much caffeine can lead to an irregular heart beat.

• After event - Protein and carbs. An EAS Myoplex drink is a good choice for protein and nutrients. Chocolate milk is a good substitute. Drink some sport drink to reload on carbs and electrolytes.