How to Prep for an Endurance Race

You’ve put in the long months of training and now your endurance event is almost upon you. In this article, we provide half a dozen tips to help you conquer your nerves and take care of those little things before your event that can make all the difference. 

Stay Hydrated
Your hydration for the event should start a couple of days out. Make sure that you’re getting in at least two litres of water leading up to the big day. If you’re going to be traveling to the event, be aware that flights and car trips can have a hydrating effect on the body. You’ll know you are drinking enough water leading up to your event if your urine has a straw-like colour.

Choose Your Footwear Wisely
Do not buy a new pair of running shoes to compete in. Give a new pair of shoes at least a month’s worth of wear-in time to avoid blisters and other discomforts. You also don’t want to be competing in shoes that are too worn. If your shoes have more than 300 kilometers of running time on them, their insoles will be too depressed to provide you with the support you need over a long distance. 

Fuel Up
Your fuel up protocol for an endurance event should start 48 hours out. Your two day out diet should focus on starchy whole grain carbs such as potatoes, brown rice, quinoa, corn and oats. You should also be having plenty of fruits and vegetables. Get a palm-sized portion of lean protein such as chicken or steak at each of your main meals.

Event Day Nutrition
Two hours before the event, fuel up on oatmeal with berries, walnuts and sliced banana. Then, 30 minutes before start time, have another banana. Check with the event organisers in advance to see what type of energy drinks, if any, will be handed out along the course. Purchase this and give it a trial to see if you like it and can tolerate it. If not, carry your own.

Keep Your Pre Event Activity Light
The day before your event, you want to take it easy. This can be challenging if your event is in a new location. The tourist vibe can easily kick in, leading you to traipse all over the place, expending mental and physical energy that needs to be channeled to the upcoming event. Your priority the day before the event should be to put your feet up and keep your legs well rested. Schedule the day after your event to explore the local terrain. 

Get a Good Night’s Sleep
Your nerves may make it hard for you to sleep the night before the event. Regardless, you should plan to spend at least 8 hours in bed. You need to be as rested as possible for the big day. Use earplugs and a sleeping mask to help you block out the environment. Make sure, too, that you leave at least a two hour gap between your evening meal and the time you go to bed. 

Wrap Up
Having followed our half dozen tips, and so long as you’ve put in the training, you’ll be as prepared as you can for the event to come. You’re now free to relax your mind and enjoy the exhilaration of your endurance event.