Difference between revisions of "The Golden Rule of Racing"
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| + | The golden rule is very simple... | ||
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| + | <center><big>'''''Never do something in a race you have not practiced in training'''''</big></center> | ||
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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 | + | * 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. | + | * Spring races where it may be [[Running in the Heat|warmer]] than your training. Do some [[Heat Acclimation Training]]. |
| − | * | + | * [[Practical Tapering|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 | ||
Latest revision as of 05:04, 16 April 2013
The golden rule is very simple...
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.
