In a few days, I will run my 19th obstacle course race. I’m doing the Spartan Sprint in Houston. The Sprint is their shortest race, about 5k in distance and offering about 20 obstacles. I have run this one a couple times before and really looking forward to it! Today I want to tell you about the things I’ve learned over the years, specifically what to do in the week before a race to set yourself up for a successful race day. Hope some of these tips can help you learn how to have an amazing race too! Happy racing!
Workout Taper During the Week Before a Race
No matter what distance race I’m running, I always build a “taper week” into my training plan the week before race day. The taper week is essentially just reducing intensity and volume. However, it’s not a total break or “off week.” My taper week still resembles my normal week in the sense that I’m lifting weights on the normal days I lift and running on the days I normally run – but my goals for these workouts are different. I think of them more as mobility placeholders or a “maintenance” workout than a chance to make gains in strength or speed. I’m still getting a workout in, but I’m lifting lighter weights, and doing slower runs. I’m also hitting my foam roller and yoga mat a little more and making sure my quads and calves are loose and feeling good.
Tapering Fills Up Your Tank to Have an Amazing Race
This restorative process allows my body to repair and “adapt” from the cumulative effects of all the hard work I did for the weeks leading up to this week. It enhances tissue repair, allows me to replenish muscle glycogen stores, and hopefully sets me up to be as energized and ache-free as possible for race day. The taper week is also good for my mental prep as well, because it allows me to take a step back from hard training and just have a little fun in the gym or some easy fun runs on the trail. I believe a taper week is essential because it lets you fill up your tank, both physical and mental. It never hurts to have a few extra carbs this week as well. The goal is to toe the start line of your race with a full tank of gas, not a half empty or depleted one!
The Day Before Race Day
On the day before a race day, I don’t lift weights. I like to do a short 2 mile slow run and have a really good foam roll and stretch session. The day before a race day is sometimes a travel day as well so I like to save my run for when I get to the race location. For example, I like to run the Dallas Spartan every year and it’s about a 3 hour drive so I’ll drive up the day before. I like doing a short jog and stretch sesh as soon as I check in to my hotel to make sure my joints aren’t stiff and tight from the drive. Also worth mentioning is the important of hydration, especially the day before. Eat carbs, and drink lots of water and at least one serving of some electrolytes during the day before a race.
Race Day Nutrition & Hydration Prep
Nutrition and hydration before and during is really important to have an amazing race. Experiment with food and hydration strategies in your training so that you have an idea what works for you and what doesn’t! For race day stick with the food and supplements that you know work for you.
I learned this the hard way one year at a 10 mile race. Those gooey gel packs had just come out and they were selling some at a vendor booth on race day. I bought one and tried it for the first time about halfway through that race and then spent the last couple miles of the race and the rest of the day with terrible stomach cramps. That’s how I learned goo gels are not for me unfortunately. Haven’t had one since! So anyways, experiment with your nutrition combos and supps during the weeks leading up to the race. Play with the timing too. Here are some of my favorites:
Before the race, I eat about 60-90 minutes before race time to allow the food to digest:
- Toast with peanut butter
- Back up plan if no toaster – oatmeal cup and peanut butter and use the hotel coffee maker for hot water to make the oats… I always pack both just in case when I’m on the road!
- 1 cup of coffee
- Electrolytes – LMNT in about 20 ounces of water
During the race (for races longer than an hour), I carry:
After the race:
- Replenish!
- Chug water!
- Include electrolytes!
- Eat carbs to refuel glycogen and protein to repair muscles!
- Ice bath if you can! Buy 3 bags of ice at the gas station and fill your hotel tub up with cold water and dump in the ice! Sit in it for 10-20 minutes!
- Sleep like a rock!
Amazing Race Day Gear
Depending on the type of race, I pack different gear, clothes, or accessories.
For races with mud involved, I have an extra set of gear and things I bring especially for after the race. Here’s what I wear and pack for outdoorsy, muddy races:
For the race:
- Trail shoes with good grips (lugs) on bottom
- Wool socks that wick moisture well and less likely to give blisters when wet. I absolutely LOVE smartwool brand. I have been wearing them for years. I have a few pairs that have lasted NO JOKE like almost 20 years. I bought my first pairs when I was in the Army in the early 2000s…. and some of them are still in circulation in my sock drawer!
- Form fitting shorts and tank with moisture wicking material
- Sunscreen and bodyglide – put on before race, stow in race bag
- Clif chews or jelly beans
- Some people like to wear their water pouches / vests on obstacle course races but I don’t like having something restricting my movement on the upper body obstacles and I don’t like taking the time to take it off then circle back for it. I just get water at the stations provided on the course!
- Sometimes the fall races are COLDDDDDD, especially the morning starts. I bring a pair of cheap thin gloves to keep my hands warm between obstacles and shove them in my pockets or sports bra when it’s time to do things like monkey bars or rope climbs. Keeping your hands warm is crucial for cold weather obstacle course race success!
After the race, for the hose off area and changing tent:
- Rubber sandals- to wear in the hose off area – loving the Birkenstocks rubbers for this
- Change of clothes – dark colors, there will be mud
- Plastic wet bag – for my muddy wet clothes! Keep separate from the rest of the gear in bag.
- Towel
For street races, here’s what I bring:
- Under 5 miles, nothing
- Longer than 5 miles, I’ll wear my vest and 1.5 water pouch and stow Clif chews or Jelly beans in it for fuel on the go. I eat some electrolyte treat every 2-3 miles. I like the chews or beans because you can have a couple at a time then seal it back up til later.
Takeaways for How to Have an Amazing Race
Well there you have it. Some tips and tricks from over a decade of racing and trying and failing and learning and growing as a racer. Hopefully if you are on the newer side of your racing journey you can learn from a few of these and save yourself some time and stress by just reading about them and doing better rather than fumbling through it like I did! Are there any I missed? Please put them in the comments! Thanks for reading and hope you an amazing race on your next race day! Happy racing!
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