One of the upcoming events that is dedicated to the fitness of the people is the TCS world 10K. This long distance race is going to take place on May 21, 2017, in Bangalore.
With TCS 10K Run on the horizon, Ironman Saurabh Agarwal shares tips for the final weeks of training to make sure you stand on the start line on 21st May in peak fitness. Saurabh is an Ultrarunner and Ironman finisher. We have tried to answer your every possible question here.
TCS World 10K Run: Last Week Preparation
Since, not much time is left for the event to take place, hardly two weeks, hence the excited participants should be ready and almost done with their workouts. However, if you have not made any preparation for the big day, it is alright as this article will help you through this problem.
How to go for speed training, stretching, trying new training and cross training?
- Keeping body flexible and active is very important during last week so make stretching and cross training part of your daily routine.
- Keep the same running habits before the race. It’s important to keep the same training rhythm the week before a big race and not to break it with any new techniques. You just have to run with your peak fitness level.
- Scale the volume back but just enough to keep you physically active.
- Go for faster efforts combined with some intervals that maintain race pace. This makes you feel the race effort easier. You can also finish off a workout with a short tempo. In any case, don’t focus on volume much.
What should be the diet routine for the race?
- Keep the eating schedule same as normal and don’t make any major change.
- Start to snack on nuts. They give you protein and healthy oils.
- Keep the alcohol at bay: If you can’t stop yourself from drinking then go for beer or wine but in a limit. And strictly avoid on hard alcohol as it highly dehydrates the body.
- Easily digesting and allergy free foods. Simple sugars do no good as they release energy too soon. Do not try any new and fancy dishes.
- 3 days before the race
- Try to increase complex carbs in your diet that includes wheat, pasta etc. & increase the water intake.
- Only consume 3.5-4 grams of carbs per pound of body weight during this time period to meet your needs. The key is to back off on fat and protein to help balance your calorie intake and avoid gaining weight.
- You need to limit any high-fiber foods such as bran cereals, whole grains, and large amounts of vegetables for days prior to a race. Eating a lower fiber diet helps to lighten the weight of material in the intestines. This can reduce your body weight (potentially leading to faster running times) and may help you avoid the need for a midrace pit stop that would otherwise add time to your race.
- Day before the race
- Have the dinner early and avoid having anything new, just a regular meal with a good quantity of complex carbs.
- Take deep and long sleep on last 2-3 nights before race day to avoid feeling anxiety and any difficulty on race night.
- Race day
- Drink approx. 500 ml water 2-3 hours before the race.
- Eat the same breakfast as you normally do before a long run (just include extra carb for carb loading).
- Try eating an energy bar or whole grain toast with peanut butter before your runs. Wash it down with water, sports drink, and coffee.
- Fluid intake should also go according to training, keeping the temperature in mind; sweat losses will be less in cooler weather.
- Drink around 100 ml water during every 15-20 minutes of the race that is easily available at water stations after every 2 km. Fluid intake should also go according to the temperature.
- During initial 45 minutes to an hour, don’t ingest solid/gel fuels. Consume the fuel in small amounts to avoid spikes in blood sugar. Always take water after eating, not the sports drink.
- Once you eat after 45 minutes, keep taking it about every 30 to 45 minutes until you finish the race.
Other Tips for the race:
- Pacing Strategy: If you have set your goal, just calculate the average pace and gradually build up to that steady pace. Alternatively, it’s always good to grab an official pacer bus and stick with them. They will maintain the right pace needed and can help avoid the flow of over excitement. Better interact with pacers to understand the strategy and evaluate if you will be comfortable running with that strategy. You can also interact with your pacer in this Facebook group.
- Staying Motivated: Think only about positive things that have happened in the training sessions and no need to crib on the lost workouts or the lack of training. Prepare and listen to the playlist of music numbers that inspires you and visualise yourself realising your goal you have set for yourself.
- Injuries: Whenever too tired or feeling pain or stitches in the stomach, start doing run-walk mix. Or do some stretching before continuing further. Spray any pain relief gel available at the aid station. Don’t try to go beyond the pain. if pain is not going, quit the race.
- Post-Race Recovery: Keep walking after the race for 10 minutes, do stretching, include leg raise exercises, go for refreshments (simple carbs) and at home, eat small meals every 2-3 hours.
The world 10K event of TCS has provided you with an advantage that you can track your and your family’s running performance online. Also, if you are doubtful regarding your application for the run, do check it online once. If you keep up with this last week preparation, you will surely do well on the final day. All the best.
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