I may not drink an electrolyte beverage during the race. If I am running in an hour, I won't need one. But if you're running an hour-and-a-half to two hours or more, maybe you need a little bit of the electrolytes.
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The big thing is hydrating the day before the race. I will have 20 ounces of water right when I get up in the morning the day before, and I'll drink throughout the day.
Believe me, you lose more than a gallon of fluids during a race. You could lose between six and 10 pounds during a race, depending on hot it is.
You don't really want to load up a whole lot, probably anything more than four hours before the race. I needed something to make me feel full, but I certainly didn't want it to make me feel stuffed.
Usually I'll have fruit with breakfast, but not on the day of the race, as sometimes it's difficult to digest. When racing Olympic distance, I'll have my last meal three hours before the race, and during the race I'll have a gel. I think it's enough.
I wear a continuous glucose monitor when I'm racing.
My biggest weakness as a endurance athlete has been in not drinking enough water after training, thereby racing sometimes while dehydrated.
You had to decompress the pressure before the race. I taught my heart to relax. I lay down before the race. It gave me more energy just before the race.
I eat a lot of fruit after I run. I find that hydrates me better than just drinking water. I have fruit already cut up for after a run, so when I'm done I can chow on cantaloupe or watermelon. It's so satisfying, and that probably keeps me from being too hungry for other things.
I have never had problems sleeping the night before a race.
Running back-to-back races requires a certain tactical prudence. Going too hard in any one race might jeopardize your performance in another. Maintaining proper hydration and caloric equilibrium also becomes increasingly critical.
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