To prepare for a race, you have to spend months on physical training, starting to prepare for the D day. But what you do the day before the race can also have a big impact on your performance. Continuing the mental and nutritional routine you set during your workout is the key to being successful on race day.
Step
Method 1 of 3: Knowing Race Day Details
Step 1. Find out the direction to the race location
Be sure to set aside plenty of time for yourself to arrive at the location, find a parking space, and register. Print out a map if the race is being held in a remote location where cellular or GPS service may be slow or missing.
Step 2. Find out when and where you need to register
Most organizers will provide a map or description of the race location, including information on where to register. You may also be required to register a certain amount of time before the race starts to take part, so you need to know when to get there.
Step 3. Read all registration materials
You need to know which “wave” you belong to, and when it is planned to start. If the race is not run on a wave, read any guide on starting line etiquette.
Step 4. Decide what equipment you need to bring
If your race consists solely of running, you probably don't need anything more than yourself, your positive attitude, and good quality shoes. However, if you are participating in a different race such as a triathlon, you may be expected to bring your own bicycle, swimwear, etc.
- Consider making a checklist that you can double-or triple-check before leaving the house.
- Get your swimming gear ready. Have a swimming cap on hand (or be prepared to wear the cap provided, which is sometimes mandatory). Make sure your swimming goggles fit your size. You can put a little baby shampoo inside the goggles to prevent condensation during the race.
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Check your bike. Make sure your bike is in good working condition: check the gears and brakes, in particular. You may also need to bring a CO2 cylinder, pump, and spare tube so you can replace the flat wheel if needed.
- Place a fresh water bottle on the water bottle holder on your bicycle.
- Find out if you can leave your bike (chained safely) at the location before the race starts. Most races allow or encourage this, which has the added benefit of allowing you to see where previous races were.
Step 5. Prepare clothes for your race day
Undressing the night before can reduce your worries in the morning for sure. It can also prevent situations like realizing that you left your running shoes at the gym or running out of clean socks.
- Check the weather forecast and make adjustments based on it. Make sure you don't overdress, as the temperature will feel 10 degrees hotter during the race, and the temperature will increase as the day progresses.
- Don't make plans to wear new clothes or shoes to a race.
- Consider a hat or goggles for a race that may be held in the hot sun. You may also need to bring or apply sunscreen before race time.
Step 6. Get to know the race track if you haven't already
Ideally, you should circle the track before race time. If you can't get around the track, you'll need to look at a track map (which may be available on the event's website or in your registration materials).
Method 2 of 3: Preparing Your Body
Step 1. Plan your meals
Don't experiment with new foods or nutritional approaches right before a race. The nutritional approach you use during training should also be adequate for race day. If you tend to feel nervous before the event, be sure to eat a nutritious dinner the night before the race in case you can't eat well on the D day due to nervousness.
- You should plan to have breakfast in the morning, then bring extra food to eat right before the start of the race. For example, you can start by eating oats at home and follow up with bananas or apples after signing up.
- You may also want to consider whether you need food to eat during or after the race.
- Be sure to buy food well in advance of race day so you don't have to rummage through things the morning before the race.
Step 2. Increase your water intake to twice as much as usual on the day before the race
Always hold a water bottle and drink from it throughout the day. You should also drink plenty of water the morning before the race to keep your body hydrated.
- To find out if you are dehydrated, check the color of your urine. The yellower the color, the more likely you are to be dehydrated.
- Avoid diuretics, which make your body lose water, such as caffeine (tea and coffee) and alcohol.
- Try not to drink right before you start running as it can cause cramps.
Step 3. Avoid using your feet as much as possible the day before the race
You need to be on the starting line with every part of your body feeling refreshed and well-rested. Some runners take a full day of rest, while others insist on a light jog.
This should be the end of your training deduction for the race. You should reduce training a week before the race
Step 4. Consume complex carbohydrates throughout the day
Eating small amounts of complex carbohydrate snacks throughout the day before a race can help you gather the fuel you need to generate energy for race day. However, don't go overboard on carbs or attend an all-you-can-eat spaghetti dinner the night before the race.
- Your last big meal should be 48 hours before race day; Choose smaller portions of food on race day.
- Avoid fat and alcohol on the day before the race. You may also need to refrain from trying new foods, as you never know how your body will react.
Step 5. Get enough sleep the night before the race
You have to be absolutely sure that you've slept well throughout the week before the race; the sleep you got the night before may not be as important as the sleep you "gathered" from rest during the previous week.
Also make sure your alarm clock is working properly or set an alarm on two different devices. Give yourself plenty of time to eat, rest and be in the starting line on time
Method 3 of 3: Preparing Your Mind
Step 1. Remain calm and confident in the efforts you have put in before race day
Some people say that "practice is performance". In other words, the real effort lies in the practice itself, not the race. You may feel nervous at the last minute, but don't let that create a negative mindset in you.
Step 2. Imagine yourself finishing the race
Think of strategies to help you achieve your goals. However, also remember to have a flexible mindset. The track may not look like what you imagined, you may not realize how other runners can affect your own performance, and the weather may change your experience in the race.
Approach race day with an open mind and enthusiasm, not a set of fixed expectations about race details or your performance
Step 3. Review or set your desired speed level
Once you're familiar with the race track, think about the division or speed you're aiming for for each section of the race. Prepare yourself mentally for how you might feel at each stage of the race and have a plan for dealing with any negative feelings.
- Have a plan for dealing with hills, loose shoelaces, feeling tired, etc. If you have a plan ahead of time, it will be easier to deal with the unexpected.
- Don't change your plans or goals at the last minute.
Step 4. Do breathing exercises
If you're feeling restless or nervous, do some breathing exercises to help ease your nervousness. You should feel relaxed before the race. Take a deep breath through your nose, count to 6 and allow your diaphragm to widen. Then exhale slowly through your mouth, counting to 7 and letting all the breaths go completely out of your chest. Take a few seconds pause and then repeat 10 times.
Tips
Consider buying a race belt as a place to attach your number so you don't have to face the problem of trying to pin the numbers to the jerseys
It's normal to see a doctor at the last minute or before a race when you have questions or concerns. This is especially important on the day before the race. Try not to make sudden changes to your lifestyle (eg starting a diet, eating sugary or unhealthy foods [called cheat days], or going to bed late). These things can affect your body more than you think
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