The big day is upon you. Trust all the training you’ve put in and have confidence in your ability that you can deliver the goals you’ve set.
CREATE YOUR OWN PACEBAND
Hitting your target time is all about pacing an even race. And that's where our paceband can help.
It breaks your race into even splits and works out your target time for each mile. For example, if you want to complete a marathon in four hours, you should be running roughly nine-minute miles.
INJURY PREVENTION AND RECOVERY TIPS
1. Replace the fluids you’ve lost How much you sweat will depend on a number of factors such as the environmental conditions, intensity of the exercise session and your individual sweat losses. Click here to try our Fluid Loss Calculator and discover how much you need to replace.
2. Consume carbohydrate If you’ve been running intensely for > 60 min, aim to consume around 1g of carbohydrate per kg of your body mass within the 4 to 6 hours post exercise.
3. Be sure not overlook the recovery period Aim to consume 15-25g protein 0-2 hours posyt exercise. Excellent food choices include a low fat chocolate milk shake, chicken sandwich, tuna or cheese with a jacket potato, baked beans on toast.
4. Get quality sleep Sleep is an important part of good recovery. Try to get at least 8 hours of quality sleep after a training session or race. If you train twice per day, try to fit in a short 20 min power nap prior to your evening session.