Difference between revisions of "The Golden Rule of Racing"

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This advice is so simple, it is easy to miss.
 
This advice is so simple, it is easy to miss.
 
   
 
   
* Train in the shoes you will race in. Don't race in new shoes.
+
* Perform [[Race Simulation]] as part of your training.
* Practice drinking like you will in a race. If you are getting paper cups that you are going to drink on the run, practice on a long run. It is tough to drink and run!
+
* Train in the [[Shoes]] you will race in. Don't race in new [[Shoes]].
 +
* Practice [[Practical Hydration|drinking]] like you will in a race. If you are getting paper cups that you are going to drink on the run, practice on a long run. It is tough to drink and run!
 
* If you are intending to eat on the race, this requires practice at race pace. Even getting a gel out of a pocket and open at race pace can be difficult. With gels, practice if you are going to take with fluid, swallow fast, or take a bit at a time while mixing with saliva (my approach).
 
* If you are intending to eat on the race, this requires practice at race pace. Even getting a gel out of a pocket and open at race pace can be difficult. With gels, practice if you are going to take with fluid, swallow fast, or take a bit at a time while mixing with saliva (my approach).
* For races that are in the dark, practice running with a light
+
* For races that are in the [[Running in the Dark|dark]], practice [[Running Lights|running with a light]].
 
* If you will be running overnight, practice running overnight.
 
* If you will be running overnight, practice running overnight.
* Use your long runs to perfect your pre-race routine. You need to know how you body will react to different types of breakfast or fluids.
+
* Use your [[Long Run|long runs]] to perfect your pre-race routine. You need to know how you body will react to different types of breakfast or fluids.
 
* Include the night before in your long run in your training. What you eat the night before can have a big impact on your run the following morning. The general advice is to eat pasta or similar, but I find that a high fat meal the night before is far better for me. Try different meals in training, not racing.
 
* Include the night before in your long run in your training. What you eat the night before can have a big impact on your run the following morning. The general advice is to eat pasta or similar, but I find that a high fat meal the night before is far better for me. Try different meals in training, not racing.
* Terrain - train for hilly races on hilly courses. Train for trail runs on trails.
+
* Terrain - train for [[Downhill Running|hilly races]] on hilly courses. Train for [[Running Trails|trail runs]] on trails.
 +
* Altitude requires [[Altitude Training]]
  
 
Some things are hard to practice
 
Some things are hard to practice
 
   
 
   
 
* Hanging around before the race starts in the cold. Think about what to wear to keep warm at the start that you can discard.
 
* Hanging around before the race starts in the cold. Think about what to wear to keep warm at the start that you can discard.
* Spring races where it may be warmer than your training. Overdressing to build heat adaptation can help a little.
+
* Spring races where it may be [[Running in the Heat|warmer]] than your training. Do some [[Heat Acclimation Training]].
* Altitude can be replicated via technology, but it is very expensive. Trying to get to the race location a few days early can help, but is often impractical
+
* [[Practical Tapering|Tapering]] is one of the hardest things to practice. Your only choice is to learn from each race.
* Tapering is one of the hardest things to practice. Your only choice is to learn from each race.
+
* Don't be stupid. Sadly, this is often only apparent in hindsight. Make a note of your mistakes in your [[Race Checklist]], so hopefully you don't make them twice.
* Don't be stupid. Sadly, this is often only apparent in hindsight. Make a note of your mistakes in your pre-race checklist, so hopefully you don't make them twice.
 

Latest revision as of 06:04, 16 April 2013

The golden rule is very simple...


Never do something in a race you have not practiced in training


This advice is so simple, it is easy to miss.

  • Perform Race Simulation as part of your training.
  • Train in the Shoes you will race in. Don't race in new Shoes.
  • Practice drinking like you will in a race. If you are getting paper cups that you are going to drink on the run, practice on a long run. It is tough to drink and run!
  • If you are intending to eat on the race, this requires practice at race pace. Even getting a gel out of a pocket and open at race pace can be difficult. With gels, practice if you are going to take with fluid, swallow fast, or take a bit at a time while mixing with saliva (my approach).
  • For races that are in the dark, practice running with a light.
  • If you will be running overnight, practice running overnight.
  • Use your long runs to perfect your pre-race routine. You need to know how you body will react to different types of breakfast or fluids.
  • Include the night before in your long run in your training. What you eat the night before can have a big impact on your run the following morning. The general advice is to eat pasta or similar, but I find that a high fat meal the night before is far better for me. Try different meals in training, not racing.
  • Terrain - train for hilly races on hilly courses. Train for trail runs on trails.
  • Altitude requires Altitude Training

Some things are hard to practice

  • Hanging around before the race starts in the cold. Think about what to wear to keep warm at the start that you can discard.
  • Spring races where it may be warmer than your training. Do some Heat Acclimation Training.
  • Tapering is one of the hardest things to practice. Your only choice is to learn from each race.
  • Don't be stupid. Sadly, this is often only apparent in hindsight. Make a note of your mistakes in your Race Checklist, so hopefully you don't make them twice.