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Summer time means racing season for many! Whether a marathon, triathlon, bike race, or your first ever 5K running race – it’s always valuable to get tips and advice from experienced athletes!
Today, professional Ironman tri-athlete and two-time Canadian 50km Ultra Marathon champion Brendan Brazier shares his top racing tips with us:
Know the course: Look at the race route and know at what point each KM is, where the twists, turns, and hills are. If you are running a triathlon, be sure to know where each transition is.
Have a strategy: Being familiar with the course will allow you to pace yourself accordingly and have a feel for how much is remaining in the run at any point and therefore how much effort you can put forth without hitting a wall.
Wake up confident: Having a calm, successful morning before the race really depends on your preparation the night before. You should wake up knowing what time the race starts, what you’ll eat, what your strategy is – you should essentially be able to get through your morning on autopilot.
Hydrate and fuel up: Wake up at least two hours before the race. As soon as you get out of bed, have a glass of water. Then, about 20 minutes later, have an easily digestible bar such as a Vega Whole Food Energy Bar. Then about 20-30 minutes before the start of the race, have a serving of Vega Sport to hydrate by providing fluid and electrolytes. It will also boost the body’s ability to handle hard physical performance and boost endurance.
Stick with what works: Race day isn't the time to try something new. This includes everything from socks, shoes, nutrition, or a warm-up technique. You don't want surprises during the race. Everything should feel routine and therefore as comfortable as possible
Plan your nutrition: Based on your training, determine at what stage in the race your body will require fuel. If, for example, you know that you get thirsty, hungry, or experience a dip in energy after running hard for 35 minutes, plan to take in an energy gel (recipe in the Thrive Diet) or a shot of Vega Sport at the 30 minute mark so you'll never experience a lull in the race. Your energy level will remain constant and your endurance will be optimized
Pace yourself: Remember to perform according to your strategy and planned pace. It’s easy to get caught up in the excitement of race day, but stick to the pace you know you can hold to avoid starting too fast and getting off track.
Re-hydrate and re-fuel: Immediately after your finish, be sure to re-hydrate to avoid stiffness and soreness. After that, focus on nutrition– try liquid or near-liquid consistency foods that are easily digestible for your fatigued body. A recovery pudding (recipe in this blog post) or a smoothie will re-fuel your body with both simple and complex carbohydrates. Once an hour has passed, it’s time for a complete, protein-rich meal to rebuild and repair your body.
SHARE YOUR TIPS TO WIN:
There’s still one week to enter this month’s Thrive Challenge! Whatever your sport, share your number one race day tip with the community. You could win a two-month supply (two 30-serving tubs) of Vega Sport Performance Optimizer to fuel your training - share now!