Personal Trainer Top Tips

Jayson Lee, Cannon’s personal trainer, top tips:

1. Routine. Its close to race time and if you have been lucky enough to avoid lapses or injury, it's now time to concentrate for the big day. Get into the habit of simplifying your daily routine around your preparation.
Note: advised that training should be reduce to around about 50-60% to be at maximum performance level for the race. 
 
2. Rest. In conjunction with your routine, the second most important aspect for preparation for the big race is rest. Try and get into the habit of getting enough rest and not over sleeping. Avoid late nights if possible and irregular sleeping habits. There is no such thing as catching up on sleep all this does is put you off your routine. Its only for a week now so its not impossible to make a few changes to your work life. Remember your doing 26 miles so your going to need all the your physical and mental faculties on the big day.
 
3. Fluids. Very important for daily life and the lead up to the big race. Making sure you drink plenty of water during your post training and pre race preparation.
On the day of the race, make sure you top up fluids at the start during and after the race as this will prevent dehydration. Drink what you need as too much fluid intake can cause you to feel bloated and heavy at the start and during the race. (sports drinks are recommended during the race and after the race e.g.. powerade, lucazade hydration or variations )
 
4.Nutruition. Here your diet shouldn't really change all the much but just because we are coming close to the race, that doesn't mean you can relax. What many runner do is while they reduce training a few notches, they will increase their carbohydrate intake (good carbs). This is supposed to keep you in good stead for the duration of the race in regards to your Glycogen storage.
 
Pre race day: avoid eating to much solid food as this may impede your digestion during the course of the race. Bananas or gel nutrition bars or sports drinks are the way to go.  

post race day: because the amount of energy being use during the race, it's common for runners to become very tired of ill after the race so it's recommended to increase vitamin intake to avoid getting sick. e.g. multi vitamins, vitamin C. Avoid take medication during the race unless absolutely necessary.

5. Equipment. Extra protection on your feet may be a good insurance against any unnecessary injuries to your ankles during the race as well as blisters.

Wearing two pairs of sock (light one as apposed to sports socks) or even taping around your sock with medical tape before you put your shoes on. Make sure that you don’t feel any compression in your shoes.

6. Pre-race plan. Having a plan before the big race will inhibit any hesitation and can increase mental and physical stability during the course of the race. Things like familiarising the course, where the drink points are, any potential hazards and even setting out a little pace map if you’re not going to do the entire race without stopping.

7. Music. Pre race nerves can cause unnecessary uses of your energy reserves so it’s good to chill out with an MP3 player. I know that a few people will have groups of friends who will be there for support but its good to try and keep in your own space during the time of the race as this will help you focus on the task at hand.

8.Stretches. Very important and something that you should have been performing during your training routine and pre race.

Just a quick reminder. Light stretching and NO BOUNCING on any of the stretches. Hold for about 10 -12 seconds. A stretching partner is a good idea to help you stretch correctly.

Lastly, try not to spend too much time on your pre stretch. If you are starting out cold, a light jog on the spot will help you warm up so your stretches are not as painful.