Testing 1,2.. testing
Race Preparation, April 06, 2018
Before any big event it is important that you confident in your training and equipment as well as being prepared to push yourself. The perfect way to do before is a test event.
One very important part of standing on the start line of your goal race confident and ready to go is knowing that you have tested your food, drink, and equipment under race conditions or simulated race conditions.
These applies to any athlete not just runners. For cyclists this could mean checking new wheels or shorts out, a triathlete their wetsuit, bike, or shoes (they actually have a lot of equipment), and for runners obviously shoes is a big one.
However, there is a lot more that we have to check out the majority of these you can apply to most endurance (over an hour in duration) events.
It starts with your breakfast and your wake up alarm.
How long do you need to be up for before you can eat, drink, or even wake up?
When you eat how long do you need until it is digested ? How long do you need until you have to go the toilet?
Does your breakfast still sit well after 2-3 hours of activity? i.e. once you start racing do you need to go to the toilet?
You do not want to feel bloated or empty before the start of your big race, so these test events are a good chance to see how your breakfast works or does not work for you. I personally switched from having toast and honey to having some Quark and Yogurt because I was starting to feel hunger in the 30 minutes before the start.
The next thing to establish is how often you need to go to the toilet in this 3 hours before the start. If you are anything like me you will not have to go more often than normal, but that does not stress me. I know it bus going to happen and I see it as a sign that my body knows that it is about to race, and wants to be as light as possible. I also do a few things to make sure I am not running around at the last minute trying to find a toilet. One is making sure I do not drink too much coffee and that I drink and eat as early as I can. The second is knowing the warm-up area , so I know where I can go to the toilet, or if my hotel is close-by I will try to time my warm-up, so that I can go back and go to the toilet. That will save the time waiting in a queue.
Hopefully by this stage you are set on what equipment you are going to race on, weather it is just running shoes, or a bike is evolved, or even a wetsuit. Regardless if you are uncertain then the test event is a chance to make you confident in this equipment under race conditions. Before the test event it is important that you check your equipment the day before.
Is it on good condition?
Does anything need replacing?
Once you have checked it pack it away or put it by your front door, so you do not forget it.
We have talked about your breakfast, but the food that you have the night before has an effect and you can ruin your race before it has started.
My preference is to eat well and early, so I try to eat more around midday and have a lighter dinner ( and light in terms of quantity and sauces, spices, or flavouring).
Once at the event you just need to know where you can go to the toilet and drop your gear. If you are staying close to the start sometimes it makes sense to come back to the hotel or apartment.
What is important regardless of how the race goes try to keep a level head. If it goes great that is great but don't get carried away and start getting overly confident. Likewise if the race doesn't go to plan don't throw all your toys out and get depressed.
I've had races go both ways but, they haven't affected my A race in the end. Regardless you want to have a few days before you analyse your race.
Remember it is just a test.