Susan and I had a couple of good talks about race-prep after the workout on Saturday and with Kris (who has competed many endurance races including several Ironmans) on Sunday over way too much coffee. Some of these are general and some are specific to Tough Mudder. Please add your pre-race advice to comments.
- Pack your race bag, no, it’s not too early.
- Clip your toenails and any other grooming/foot care you may need.
- Review the race website, including the course map, and any emails from the race, fill out any paperwork necessary. Know what you need to get your number/bib.
- Know who your teammates are and where and when you will meet them. Get their contact info.
Day of the race:
- Double knot your shoe laces.
- No Advil or other NSAIDS race day.
- Eat at least 2 hours before your start time.
- If you have stomach issues, eat what you can, don’t worry, you will settle down on course and be able to eat then.
- Leave some extra time to get to the start line/registration, more people means more traffic.
- Eat a gel or easy to digest carbs with some water, 5 min before start.
- Set your watch, or make sure someone on your team does, for every 30 min. Drink and/or eat something when the alarm goes off. Strive for 1 – 2 gels every hour and 15 – 25 oz every hour.
- If you and/or your teammate(s) are feeling depressed, pitiful, sad and/or in general, suffering, eat something.
- Have fun!
- Eat and drink something ASAP.
- After your shower and food and before bed, walk a about 15 – 20 min.
Day after race:
- Walk a little before you get into the car for the drive home.
- Drink some water.
Week after race:
- Take Monday off.
- Go easy for the week on the card. Intensity is good but volume should be reduced.