HOW TO NAIL YOUR NEXT RACE?

📣Unfortunately, many athletes after a long training process (microcycles, mesocycles and macrocycles), hard work and training (enjoyment too) ruin their race preparation because they do not know how to get ready for competition. This often results in frustration😕

⭕️Now that there are not many races in sight, it is a good time to remember or learn some principles or strategies to get ready for competitions and avoid these frustrations⭕️

🏃‍♂️🏃‍♀️What are these strategies? ⬇️

1. Run a good amount of mileage at the target average racing pace

2️. Train on racing terrain (technical / non-technical / runnable / rocky / sand / mud, etc.)

3️. Carry out a test a few weeks before the competition (1-3 weeks before depending on the racing distance) in similar conditions to the race.
For long-distance races, you can split the total distance into different stages and test them separately simulating same racing conditions (weather, terrain, gear, nutrition, hydration, etc.).

4️. Test and train with race gear, especially during long runs (shoes, socks, poles, vest, belt, etc.)

5️. Test racing nutrition (use and test nutrition during training and "train" your digestive system to avoid bad experiences in competition)

6️. Carbo load correctly (increase carb percentage intake, but do not increase total calorie intake)

7️. Taper correctly for 1 to 3 weeks depending on the distance of your race (reduce training volume, keep intensity)

8️. Work on the mental side (use strategies to be relaxed, with a positive attitude and confident on the race day)

✅Now that know all this, I hope you put it into practice, and you nail your next race! Do not leave it to chance! 🙂