Tips
- Caffeine and alcohol are diuretics and thus cause your body to
lose water. You should avoid their use for several days prior to the race.
- Hyperhydrate just before the start of the race. Drinking
approximately 400 - 600 ml (13 - 20 ounces) of cold water or an electrolyte
solution can help delay the process of dehydration.
- The maximum rate of fluid absorption by the gastrointestinal
(GI) tract during exercise is approximately 800 ml per hour (27 fluid
ounces/hr). The rate of fluid loss through sweating may average as high as
1.5 - 2 liters per hour (50 - 68 fluid ounces per hour).
- Drinking 150 - 250 ml (5 - 8 ounces) every 10 - 15 minutes is
probably the best way to attempt to stay hydrated while racing.
Race
Strategy
- Pace yourself, the first 10-15km are uphill.
- Eat and drink regularly, based on the experience gained during
your long training runs.
Checklists
(modified from www.ultrunr.com)
Items to consider painkiller (ibuprofen, Aspirin, Advil, Tylenol) baby/alcohol wipes antibiotic
ointment moleskin ace
bandage band-aids sports tape scissors safety
pins Swiss
Army knife bandanas
or cotton rags tissues Vaseline
Body
Glide (runners lube) Bag
Balm first
aid kit hydrocortisone muscle
relaxant Race
Items water
bottles fanny
pack hand-strap flash
lights batteries, bulbs drop
bags gaiters headlamp sun
glasses Supplements
& Race Aids gel drink powder energy
bars electrolyte
caps rock
salt quinine capsules potassium tablets bananas | Preparations Things
To Do On Saturday Morning/Afternoon sleep carbo
load & hydrate gas up
the car buy
food & ice mix
drink powder & fill water bottles plan
with crew & pacer set
alarm clock check
for burrs in socks check/charge stopwatch/Garmin Running
Clothes extra
socks bandannas cap /
hat shoes
& backups shorts singlet socks Things
To Do Before Leaving Home carbo
load & hydrate fill
& label drop bags and bottles fill
fanny pack Things
To Do Race Day just before the run apply
sunscreen, hydrocortisone, Vaseline check
flashlight for start line
check
stopwatch eat
& drink something go to
the toilet check-in
at start line Things
For Crew To Remember Got ice
& bottled water for me? Got
food & drinks for crew? Got
gas? Got
alarm clock? Get me
in & out of aid stations quickly Check
crew notes Arrange
gear in car so you can find things quickly Pre-mix
and chill drinks if possible
have
bottles ready | Bags Water Sports
Drink Gel, GU,
bars Banana any
other food
any
other drinks Ice Bag 2 (what you MAY need) Band
Aids Toilet
Paper Wet
Wipes Vaseline Spare
Batteries Spare
Light Spare socks Spare
shirts Spare
shoes small
towel Bag 3 (stuff you need at the end or if you DNF) large
towel clothing
for after food for
after drinks
for after hat sun
glasses |