As the Totalsports Two Oceans Half-Marathon & Ultra-Marathon on April 5th & 6th draws closer, the excitement and anticipation are building. But before you take your mark at the starting line, there’s one crucial thing left to do: prepare. The final week before your race is all about making sure everything is in place, from your gear to your mental readiness. To ensure you’re fully prepared, we’ve put together a comprehensive checklist to help you feel confident, calm, and ready to race.
Running Gear: The Essentials You Can’t Forget
Your gear plays a vital role in how comfortable and efficient you’ll be on race day. You’ve probably already chosen your favourite shoes, apparel, and accessories, but it’s crucial to ensure they’re race-ready.
Running Shoes:
- Test them one last time: Make sure your shoes are broken in but not worn out. Running in new shoes on race day can lead to blisters or discomfort, so wear them on shorter runs in the final week to ensure they’re still in good condition.
- Bring a backup pair: If you’re tackling the Ultra-Marathon, it’s always a good idea to have a spare pair of shoes ready in case of blisters or discomfort.
Clothing:
- Check the forecast: Make sure your race-day outfit is appropriate for the weather. If rain is expected, wear moisture-wicking fabrics and consider a lightweight, water-resistant jacket. If it’s going to be sunny, don’t forget sunscreen and a hat or visor to protect your face.
- Don’t try anything new: Avoid wearing new clothing on race day. Stick with the gear that has worked for you during your long runs, including socks, sports bras, and compression garments.
Accessories:
- Hydration pack or bottles: For both the Half-Marathon and Ultra-Marathon, staying hydrated is key. Make sure you’ve practiced using your hydration system during training, whether it’s a belt, handheld bottle, or vest.
- Watch or fitness tracker: If you plan to track your pace or time, ensure your watch is fully charged and ready to go. If you’re using it for navigation or pacing, familiarise yourself with how to quickly access the key information.
Tip: Lay out all your race-day gear the night before. This reduces the risk of forgetting anything important and gives you peace of mind as you prepare for the big day.
Sleep: Rest and Recovery in the Final Days
Sleep is a crucial element in the final week of your race preparation. In the days leading up to the race, your body needs to fully recover and restore energy, so getting quality sleep is a top priority.
How to Optimise Sleep:
- Start early: The night before your race, aim to get at least 7-9 hours of sleep. But even more important than the night before is ensuring you’ve been sleeping well in the days leading up to race day. Try to get adequate sleep throughout the tapering period to avoid feeling fatigued.
- Establish a pre-race routine: In the final week, try to establish a calming pre-race routine. Avoid caffeine or alcohol in the evening, and limit screen time to help your mind wind down.
- Nap if needed: If you’re feeling tired during the taper, short naps of 20-30 minutes can help recharge your body without interfering with your nightly sleep schedule.
Tip: If you’re nervous or have trouble falling asleep, practice relaxation techniques like deep breathing or progressive muscle relaxation to calm your mind.
Nutrition and Hydration: Fuelling in the Last Few Days
In the final week before your race, nutrition and hydration are just as important as your gear and sleep. Proper fuelling will help ensure that you have the energy and endurance needed to succeed.
Hydration:
- Stay hydrated: Proper hydration is key to your performance. Start increasing your water intake in the days leading up to the race. Avoid over-hydrating, but make sure you’re sipping consistently throughout the day to stay at optimal hydration levels.
- Electrolytes: If you’re racing in warmer conditions or plan on running for several hours, make sure you’re replenishing electrolytes, especially sodium, potassium, and magnesium. Consider adding electrolyte tablets or drinks to your hydration plan.
Carbohydrate Loading:
- Gradually increase carbs: In the final 2-3 days leading up to the race, slightly increase your carbohydrate intake to maximise glycogen stores. This doesn’t mean gorging on pasta the night before, but rather adding extra servings of carbs like rice, bread, or potatoes to your meals over the course of the week.
- Don’t overeat: While carb-loading is important, it’s crucial not to overeat, as this can leave you feeling sluggish. Focus on clean, easily digestible foods.
Pre-Race Meal:
- Plan your pre-race breakfast: On race morning, eat a balanced breakfast about 2-3 hours before the start. Focus on easily digestible carbohydrates with a small amount of protein and fat. Oatmeal with fruit, a banana with peanut butter, or a bagel with honey are all excellent options.
- Avoid fiber and fats: Avoid high-fiber or fatty foods that could cause stomach discomfort during the race.
Tip: Stick with foods you’ve eaten during your training to avoid any surprises on race day.
Mental Preparation: Confidence and Calm Before the Race
The final days leading up to your race should include mental preparation just as much as physical preparation. Having a calm and confident mindset will help you stay focused and perform at your best.
Race-Day Goals:
- Review your race plan: In the final days, take time to review your race plan. Know your pacing strategy, fuelling and hydration plan, and how you’ll approach different sections of the race.
- Set realistic goals: Set one or two goals for the race. These could be time-based (like finishing under a certain time) or effort-based (like running at a steady pace throughout). Having a clear goal will keep you motivated and focused during the race.
Positive Visualisation:
- Picture success: Visualise yourself crossing the finish line, feeling strong, and achieving your goal. Positive imagery can help reduce race-day nerves and boost your confidence.
Race-Day Essentials: Must-Haves for the Big Day
There are a few final essentials you’ll need for race day that you don’t want to forget.
Race Bib & Timing Chip:
- Check your registration: Ensure you have your race bib and timing chip (if not already attached) ready. Place the bib on the front of your shirt, and make sure it’s visible for race-day photographers and timing.
- Race instructions: Review the race instructions for any last-minute updates, such as road closures, weather concerns, or race start times.
Energy Gels and Snacks:
- Pack your nutrition: If you plan to use energy gels or snacks during the race, pack them in your race belt or pockets. Make sure you’ve practiced with these during training to avoid stomach issues.
Tip: Check your race-day essentials the night before to avoid rushing around in the morning.
The final week before the Totalsports Two Oceans Half-Marathon & Ultra-Marathon is crucial for ensuring you’re physically and mentally prepared. From checking your gear to hydrating properly and getting enough sleep, the steps you take now will help set you up for success on race day. By following this checklist, you’ll have peace of mind and confidence knowing that you’ve prepared thoroughly and are ready to tackle the race with your best foot forward.
