Race Day Preparation

We’ve all heard of the four “P’s”: Poor Preparation leads to Poor Performance. Well, poor preparation will also likely lead to anxiety. I’m not talking about the preparation weeks and months leading up to race day, I’m talking about “the” race day. The one you’ve trained for, the one you DON’T to scramble to the start line for after you’d had to track down your shoes, Gu and bib number. Here are some tips on how not to become that runner.

Days leading up to your big event:

• Be sure that you’ve tried on every piece of gear you plan to wear during the race, and that it feels good and fits well.
• Know what shoes you’re going to race in and put them in your race bag.
• Tuck your racing socks in your shoes so you know they are there.
• Put your race shorts, shirt, gloves, beanies, calf sleeves arms sleeves, sunglasses and anything else that you’ll wear in the bag.
• Make sure you have Body Glide in your bag and know how and where to use it. Crazy as it sounds, you may need to practice applying it.
• Pack your bag with all the energy products you’ll need for race day, also checking that they fit where you want them and you can access them when you need them.

Day before:

• Pin your bib number to your shirt, ensuring it’s comfortable and no pins stick out.
• Fill your water bottles and fuel belts with your preferred hydration product.
• Plan your dinner, avoiding large crowds and lines. My favorite meal the night before a race is one I prepared either in the comfort of my own home, or in a hotel room. The other option is getting an early reservation at a restaurant you trust and eating early. You know best what works, so don’t try something new the night before.
• Lay your breakfast out to prevent frantically searching for food in the morning. Again, my favorite is bringing something familiar from home. For me, this is oatmeal with raisins and walnuts. It’s been my race day meal for years, and I know it works.
• Stay off your feet as much as you can and hydrate, alternating a hydration product such as NUUN and water.
• Know how you’re getting to the start line and plan to arrive early. If buses are offered, take them.
• Lay out your gear for morning. It’ll come early. And set two alarms.

Race day:

• Wake up early. 
• Apply Body Glide, and suit up. Double check you have everything you need.
• At the start, get in line immediately for a port-a-potty to take care of business. Don’t wait until it’s too late.
• Stay warm and get in a good warm up.
• Check your bag in or give it to someone that will meet you at the finish.
• If it’s cold, bring gear that you don’t mind throwing away in the race if you get hot.
• Get in the start corral, knowing that you’ve prepared and are ready to rock it.

Good luck racers!

-coach paul