Posted Thursday, August 16, 2007 -- Morgantown, WV
Race Preparation: The Hit List
Article by Danny Fink of Smarter Endurance Training
1) The first step is research. While this may sound obvious to those with a lot of experience, you need to find out the entry deadline for your race. Not all races allow race day entry. You don't want to miss out on being able to race just because you didn't know that race entry closed a few days earlier.
2) You also want to check on when and where packet pick-up is. While most smaller local races have packet pick-up on race day at the race site, many larger races do not allow race-day packet pick-up and numbers are picked up at another location.
If you are racing in another city, you need to decide if are you driving there on race day or are you getting a hotel. If it is an early morning race I highly recommend traveling to the race prior to race day. It just eliminates one item that you do not need to worry about on race morning.
3) You also want to find out where you can park. Many large races do not allow on-street parking near the starting line. Again, you need to do some research and find out if there are parking garages, or do you need to park elsewhere and take a bus provided by the race?
You should plan to arrive at the starting line about an hour prior to the start for a running race (even earlier for a triathlon). This gives you time to pick up your packet if it wasn't done the day before. It also gives you a chance to use the restroom before the long lines develop. The last thing you want to do is interrupt your warm-up to stand in line for 10 minutes.
4) Develop a warm-up routine. During your training, you should develop a warm-up routine that you use for all of your speed sessions and races. How many times have you arrived at a race only to see runners warming up an hour prior to the start of the race. They are doing this because they are nervous and don't have a warm-up plan. They are at the race, so to pass the time they start running, but without a purpose.
With your warm-up plan in place, you know exactly when to start your warm-up and exactly what you will do. This allows you to arrive at the starting line physically prepared to race.
5) Get familiar with the course. You should be as familiar with the course as possible. It would be ideal to have run the course in its entirety at least once. I know that's not always possible. But usually you should be able to at least drive the entire course and run as much of the course as possible either the day prior to the race or as part of your warm-up. At a minimum try to run the final mile of the course as part of your warm-up. It's a big advantage to know how far you have to the finish as you go past certain landmarks. I always try to estimate where the 400 meters and 200 meters to go are located. If you finish on a long straight, the finish line appears closer than it actually is and it is easy to start your kick too soon.
6) If all else fails ... You should also develop contingency plans. Ask yourself, what if the parking garage is full, where will I park? Do this with all the items that could affect your race and it will increase your confidence that you are truly prepared to handle whatever might happen.
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If you have any questions or comments email me, Danny Fink, at coach@smarterendurancetraining.com