It’s the week before race day. You’ve been training for months and all of your hard work has lead you up to this point. With the big race just a week away, it’s important to take a step back and mentally and physically prepare for your race day. Similar to a training plan, it’s helpful to plan out the week ahead now because before you know it, race day will be here.
Check out these 5 simple, yet effective things to do the week before your race:
1. Hydrate
You want to head into your race hydrated. This means that the week before your race you should make sure that each day (and especially the day before race day) you are drinking plenty of water, and other drinks that will provide you electrolytes for race day. This will help prevent dehydration during and after your race and overall make you feel hydrated and ready to conquer your race.
2. Foam Roll and Stretch
Throughout your training you should have been taking time to foam roll and stretch. Doing this allows your muscles to have shorter recovery time and also will help prevent injuries. Make sure to take plenty of time the week before your race to stretch and foam roll but be sure to not try to do anything new. Because you’ve been stretching and foam rolling during training, you should have discovered at this point what stretches and foam rolling exercises serve your body.
3. Make a Plan For Race Day
To help prevent any day before or last minute jitters, take the time to plan out your night before race routine and race day plan. Double check when you need to pick up your bib and what time you can enter the race area on race day. Having a plan and knowing all of this beforehand will help reduce worries as race day approaches.
4. Increase Carbs
As far as diet goes, try to make a conscious effort to increase carbs throughout the week leading up to race day. Carbohydrates will help provide quick acting energy on race day. This will help prevent the feeling of “hitting the wall” during your race. While it’s important to increase carbs, try to stick to meals you know your body responds well to and avoid any new foods.
5. Get Plenty of Rest
Rest and recovery is sometimes just as effective as a full out effort training day. Our bodies need time to recover between training efforts. The week before your race, try to make sure you’re not pushing your body too much. Getting plenty of rest the week before race day (particularly the night before) will ensure you’re rested, refreshed, and ready to race.
No matter how long you’ve been training for your upcoming race, it’s important to take a step back the week before and create a plan of attack for the days leading up to the race. Not only will this physically set you up for success, but you also will be more mentally prepared and less anxious if you feel like you’ve got everything squared away for race day.
Looking for more tips to mentally and physically prepare for race day? Contact me today!
Train Right, Tri Right!
Coach MJ
