<h1 style="text-align: center;"><span style="color: #993366;"><em><strong>C2S TIPS # 7 - RACE DAY</strong></em></span></h1>
&nbsp;

&nbsp;

For those first timers here’s a simple to follow run sheet that should see you nail your best effort.

&nbsp;
<h4><span style="color: #993366;"><strong>Night before</strong></span></h4>
&nbsp;

Set out;
<blockquote>Your most comfortable workout gear (definitely avoid new gear – including calf compression socks).

Your well-worn running/walking shoes (again, old shoes are
often best).

Warm throw away clothes.<img class="alignright size-medium wp-image-3814" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg" alt="1090055251_cba08a5542_b" width="300" height="200" />

Tub or stick of vaso.

Hat and sunglasses.

Race number and timing chip – pinned to your race top.

I really wouldn't have thought anyone would need sports fuel (gels, bars, energy shots, etc.) in a race this length, but, if you’ve read you’ll fail miserably without them, pack them.</blockquote>
&nbsp;

&nbsp;
<blockquote>Confirm logistics of getting to the start with at least 30 minutes till your wave starts.

Set your alarm.

Enjoy a typical meal, including volume.  No, carbohydrate loading (for this race) is a croc, so just keeps this as per usual.

If you usually enjoy a red wine, then enjoy a red wine.

I find reading before bed is usually better than watching TV.

If it’s your first time, know that harbouring a few butterfly’s is NORMAL, and, may affect your sleep.  Losing a little sleep will NOT affect your performance tomorrow.</blockquote>
&nbsp;
<h4><span style="color: #993366;"><strong>Race day</strong></span></h4>
<blockquote>Dress and dress warm.

I recommend a little breakfast.  Something light and gut friendly are usually best.  Some oats, or wholemeal toast with your favourite spread, or perhaps some avocado and feta on toast.

If you enjoy coffee, then, if possible, grab yourself a brew.  I most certainly drink a strong coffee before all races.<img class="alignright size-medium wp-image-3651" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg" alt="IMG_5010" width="169" height="300" />

Take a bathroom stop before you leave.

Do NOT guzzle water, or worst still sports drink, before the race.  Even if you sweat for Australia, TRUST ME there will be plenty of fluids on the course.  Over-hydrating can most certainly ruin your good intentions.

While a warm run would be ideal, it is usually unmanageable in this race.  Still, even bouncing on the spot will warm up your all-important feet, Achilles, calves and knees.

If you’re a little nervous at the start line, trust me, many around you will be equally apprehensive.

Just relax, take in the sights, and know half the field are simply there to complete, and not compete.

Furthermore, while the person next to you is decked out in the latest ‘active wear’, sporting the latest GPS heart rate watch, has seven energy gels taped to their waist, and is wearing an Ironman Triathlon cap (and socks), you will still likely beat this person.</blockquote>
&nbsp;
<h4><span style="color: #993366;"><strong>Ready set go!</strong></span></h4>
<blockquote>Experience has taught me to take out the first 20% of every race at ‘my’ 70-80% of max effort – so being reasonably reserved and controlled with my intensity.

While the congestion of the C2S will largely regulate an all-out effort up William St, you will spot many keen beans thumping away all too hard.

The C2S is a tough course.  It includes a steady climb and a final section that seems to go on forever, so be cool for the first ½ and be sure to save your biccies.

Thumping all too hard too early usually ends in a miserable last 1/3.

Remember to shorten your stride on both the up and down hills <img class="alignright size-medium wp-image-3796" src="http://www.bprcchealth.com.au/wp-content/uploads/2016/07/026_05_b-300x193.jpg" alt="026_05_b" width="300" height="193" />– again – save your legs.

Plan mentally to get yourself to the 9km mark. Once you’re there, you’ll smell the salt air which will be enough to get yourself home.

Take a drink at every aid station, including a little sports drink.  I would recommend you walk through the aid stations.  This gives your gut a chance to digest, your legs time to reset, and time to post your whereabouts on Facebook.

OK, here’s the main unspoken rule of racing.  Even if you’re toast, hit that finishing line hard.  They’ll be taking your photo, and you don’t want someone in your office posting a photo of you looking like a beaten favourite.</blockquote>
&nbsp;
<h4><span style="color: #993366;"><strong>Once you’re done</strong></span></h4>
&nbsp;
<blockquote>I could spin a lengthy tale of ‘proper’ recovery, you know, all that stretching, protein recovery drink, compression sock rubbish, but hey, grab yourself a beer, kick back, and take it easy.</blockquote>
&nbsp;
<h4><span style="color: #993366;"><strong>Congratulations!</strong></span></h4>
<h4><span style="color: #993366;"><strong>What next?</strong></span></h4>
&nbsp;

&nbsp;