Do you always do some mistakes before the start of your Ultra Trails? Does nutrition before and during the race worry you? Here are 5 tips that can help you to improve.
1. THE EVENING BEFORE THE RACE REVIEW EVERYTHING USING A WRITTEN CHECKLIST
Prepare your gear, nutrition, hydration, apparel, shoes, bib and make sure you have everything ready.
2. EAT YOUR BREAKFAST 2H30 BEFORE THE DEPARTURE OF YOUR RACE
Beware of glycemic peaks partly due to pre-race stress. In the case of Hyperglycemia, you will find yourself out of breath, with weak legs and dizziness after a few meters from the start.
3. ISOLATE YOURSELF A FEW MINUTES BEFORE THE START OF THE RACE
Find a quiet place, mentally review the race, the strategy you have prepared, what you will do at the refreshment points. Breathe deeply keeping your eyes closed and relax concentrating on the different parts of your body.
4. CONSIDER THE FIRST HOUR OF THE RACE AS A WARMUP TIME
For the Ultra Trails over 60km, it is not necessary to warm-up before the start, unless you aim to finish in the top positions. Start calmly, keep a pace that would allow you to talk without anxiety. Don’t worry about how many athletes pass you, you usually find a lot of them from km 40 onwards.
5. TAKE CARE OF YOUR NUTRITION AND HYDRATION FROM THE BEGINNING OF THE RACE.
Do not wait until you are thirsty because it would be too late or to experience loss of energy to start eating and integrating. You should have a well-defined nutrition strategy of continuous intake.
Would you like to know if you are feeding yourself correctly during training and competitions? With the GLYCOGENOUS TEST, the nutritional test for professional trail running athletes, you can do it. You can discover your energy consumptions in real time. Click on GLYCOGENOUS TEST