The Final Week |
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| As you begin to taper your training you should also be gradually increasing your carbohydrate intake to ensure you are storing the energy your muscles will need during the race. Foods such as potatoes, rice, pasta, bread, bananas, jelly sweets and Lucozade Sport are all high in carbohydrate and low in fat. |
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The Day Before |
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| To ensure that your body is properly hydrated in the lead up to race day you must drink plenty of fluids. A good indication of your hydration status is the colour of your urine. If your urine is dark this denotes dehydration and you need to drink more, if your urine is a pale straw colour (see section on 'the basics') you are sufficiently hydrated and should aim to maintain this status right up to the beginning of the race. |
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Race Day |
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Your race day breakfast is very important. Cereal, toast, porridge, fruit and juice are all high in carbohydrates however, DO NOT TRY ANYTHING NEW ON RACE DAY! Aim to have your breakfast 2-3 hours before the race begins and keep yourself hydrated by drinking small amounts regularly on the way to the start line. Around ½ hour before the race begins top up your energy supplies with a small snack, like a Lucozade Sport Energy Bar or banana, and up to 250ml of Lucozade Sport or water.
Regardless of the weather, it is important to drink throughout the race – taking regular sips of Lucozade Sport will help keep you hydrated and top up your energy stores without feeling uncomfortable in your stomach. Do not drink more than 500ml of fluids per hour during the race. |
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Top Tips |
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- Don’t try anything new on race day
- Drink little and often
- Pack your kit bag the night before – tick items off your check list
- Take a drink and snack in your bag for after the race
- Enjoy yourself and good luck!
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Pace Your Race
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Pacing yourself is crucial if you want to perform to your best. Running an even paced race will help you avoid wasting precious energy stores early on. Starting off too quickly means you will be using up too much energy during the first few miles and you may find you have run out of carbohydrate (the muscle’s preferred energy supply) before the finish line. |
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Pace Bands
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Worn on your wrist, pace bands are an easy and effective way of helping you run an even paced race, showing you how long it should take to complete each mile of the race to help you finish within your target time. Integrating your race hydration/nutrition with your pacing strategy is vital.
Running an even paced race in combination with regular fluid and energy top-ups can help delay fatigue. Regular sips of Lucozade Sport will top-up your energy stores and also help prevent dehydration. Taking one Lucozade Sport Carbo Gel every 30-40 minutes provides easy and effective on-the-move refuelling. |
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