Introduction
When preparing for a race, a lot of people get too fixated on their training, and give very little thought to the 48-hours before crossing the start line. For me, whilst being physically prepared is vital, it’s equally important to optimise your pre-race routine, as this crucial period can make all the difference between a great performance and a lacklustre one. While there's no universal formula that guarantees success, there are common themes to consider in your routine. Here's a guide to help you optimise your performance and enjoyment on the big day.
1. Recovery and Sleep
In the days leading up to a race, prioritise rest and recovery. The aim is to be firing on all cylinders when you cross the start line, so do everything you can to recharge mentally and physically. It goes without saying that your activity levels at this point should be absolutely minimal. My top tip would be to aim for a good night's sleep at least two nights before the event, as nerves could make it harder to sleep the night before. I made this mistake when I ran The London Marathon. I barely managed to get 4-hours kip because I was so excited. Therefore, planning for this eventuality gives you a valuable insurance policy.
2. Fuelling and Hydration
Proper nutrition and hydration are key components of race day readiness. I won’t go into the specific details of what you should eat, or how much you should consume, because that will vary depending on the individual. Instead, my advice is in relation familiarity. Stick to foods you're familiar with and that won't upset your stomach. At this point, you should know what works for you, because you should've experimented with different hydration and fuelling strategies during training.
3. Positive Mindset
Your mindset is everything. It’s a truism that you’re only as strong as your mind. A positive mindset can be a powerful performance enhancer. Equally, a negative mindset can completely derail your race. In the days before the race, spend time visualising yourself achieving your goal and doing well. This sounds saft, but it’s a legitimate psychological tool used by professional athletes. Silence negative thoughts by focusing on your training, preparation, and past successes. Remind yourself of your goals and the hard work you've put in to reach this moment. Nerves are completely normal, and a good sign that your body is in a heightened state of readiness.
Summary
Remember, there's no one-size-fits-all approach to race day preparation. What works for one person may not work for another. Ultimately, it's about doing the basics well and finding what works best for you through trial and error during training. As long as you structure your routine around optimal recovery, fuelling, and mindset, you'll set yourself up for success on race day. Once you cross the start line, the hard work is done, it’s then just a case of reaping the rewards and enjoying yourself.