Several of you have come to me with questions about the upcoming race.
Below you will find some helpful dos and don’ts that will get you through.
First off: The Buisness
Fill out your waivers found in the link below
Show up 1.5 hrs prior to your start time. Start times should be coming
relatively soon, so keep an eye on your email. Remember it’s $10.00
- The team is registered to 9am-10:15am open wave so stand by for exact start time
What to Bring:
YOU MUST BRING A HYDRATION PACK.
- Buy something cheap if you don’t have one. Due to the heat, it is
highly recommended that everyone bring a hydration pack and not just run
with a water bottle.
- Body Glide or other anti chaffing product: A must, since you will be wet
- Proper Footwear: It’s a trail and mud race, light traction will be
needed to trek through the hills and grip through the mud
- Extra change of clothes
- Two towels
- Extra water to have in your bag
- Trash bags
- Tops: I do not recommend going shirtless during this race. Exposed skin
to the sun in the heat will reach a point where it is not longer effective
in dissipating heat. This will be especially prevalent at the race because
most trails will be uncovered you will be moving at a slow pace due to
terrain & wait time for obstacles.
- Wear fabrics designed to draw and distribute sweat away from the skin.
Under Armour or other compression garments will be best, silver or lighter
colors are better, even black will be better than bare skin in the sun
- Arm sleeves or long sleeves will work if they are light weight fabric
- Socks: Your choice, I’ve always said swift-wick socks are some of
the best if you want to wear them. That, or any other fully synthetic
material will work. If not, go sock-less just make sure to try this prior
to the race to see if you have any hot spots inside of your shoes. These
can be easily covered with a light layer of moleskin.
- Visors or a headband is recommended for keeping the sun off your forehead
and out of your face and eyes. Avoid hats that are not vented as they
will trap heat.
- Sunblock is a must. Avoid sunblock with zinc in it for non sensitive area
(face & ears) as it can effect perspiration
DO NOT TRY ANYTHING NEW!!!!!
- Practice how you are going to race, no new outfits, shoes, foods/fuel,
etc…. You must try these thing prior to the race.
- DO NOT JUST CONSUME WATER.
- Both over hydration and under hydration can lead to a condition called
hyponatremia, which is an extreme loss of electrolytes, the minerals needed
for your muscles to fire. In most cases a combination of dehydration,
fatigue and low levels of electrolytes leads to muscle cramping and fatigue.
- DO NOT DRINK GATORADE, at least not the normal gatorade. Due to high sugar
content Gatorade, Powerade and other sports drinks do a better job of
dehydrating you and can cause GI Distress(upset stomach).
- DO DRINK a lower concentration diluted mix of an electrolyte base sports
drink such as Gatorade G2 mixed in with at least the same volume of water
(1:1 ratio). This can be mixed in your water bottle and you can occasionally
consume regular water from hydration stations
- I’ve been using Skratch which is a low calorie electrolyte mix. You
can find it at most cycle shops or Sports Chalet.
- This race will be completed in 85-105 degree temps and it will get hot.
During normal endurance events it’s recommended for an athlete to
consume 17-25 fluid ounces/ hr to maintain performance. You will need
as much as you can carry so 40-70 oz is recommended, plus hydration station stops
DO NOT “CARB LOAD” the night before
- Carbohydrate loading is done within the week leading up to the event, for
this event unless you are looking for a low finishing time I would not
try it nor change regular eating habits.
Days Before the Race:
- Keep to your normal diet as close as possible and avoid extremely high
carb meals or excessive amounts of alcohol.
- Hydrate and stay that way. Staying properly hydrated starts days before
the race, so don’t try and chug all the water you can get your hands
on the day of or night before
Night Before the Race:
- DO NOT INGEST HIGH CARB FOOD ONLY
- A large mistake made by almost every person doing an endurance event is
a high carb meal the night before. A high carb meal will do a few things;
it stresses your digestive system, spikes your insulin response making
you feel slightly fatigued, can drastically effect sleep cycles, can possibly
decrease your hydration levels, and high carb food tends to want to make
an exit the next morning, right about the time when prep for the race starts.
- Again don’t change anything. Have a balanced meal, try to stay away
from anything spicy, high in dairy, or that you know may upset your stomach.
If you eat out, try to avoid salads as that is what you would usually
contract food poisoning from.
Morning of the Race:
- A balanced meal is always best 1-3hrs prior to the race. Try not to eat
anything heavy and time it out if you have your morning coffee.
During the Race:
- Fueling during this race can make or break your effort.
- Recommendations: Shot Blocks, gu, cliff bar, tiger milk bar, any other
assortment of protein & carb balanced bar.
- Cliff bars are a favorite of mine for sustainable fuel
- You must try what you are going to use, each person will react differently.
Some will do better with gel blocks or gu and some will be better with
more of a solid food. This all depends on how your gut is trained and
if you can process more of a solid while exercising and without experiencing
- You will need to make yourself consume some form of calories during this
race, so find something that works and stick to it.
If you have any other questions please feel free to ask me at the gym or
you can always email me at firstname.lastname@example.org