How to Prepare for Race Day

25 Apr

Months of training have flown by, and suddenly, you are less than a week away from the start line. You’ve put in the hard graft, stuck to the plan, and watched your fitness soar. Now is the time to execute your strategy and achieve the goals you’ve set for yourself.

But how exactly do we prepare for the big day? What is the best strategy to arrive at the start line feeling confident, energised, and ready?

The Taper: Less is More

One thing that definitely won’t help is trying to squeeze in extra long runs at the last minute. Once you are two weeks out, you enter the taper phase. This is where we reduce running volume to allow the body to recover, ensuring you are fully fit for racing.

The truth is, with only 14 days to go, you won't see any further cardiovascular improvements. There is no point trying to cram in one more hard interval session or a final long run; you are far better off focusing on full recovery.

The Week Leading Up

In the final week, include a few short, fast "strides" or sessions to keep your neuromuscular system "snappy." By keeping these bouts short, your body stays primed without needing significant recovery time.

48 to 72 hours before the race, your focus should shift to two things:

Quality Sleep: Aim for a minimum of eight hours per night.
Carb Loading: To maximise glycogen stores, aim for 8–10g of carbohydrates per kg of body weight. This ensures your muscles are fully fuelled the moment you cross that timing mat.

Top Tip: During your carb load, try to minimise fibre intake at least 24 hours prior. This helps prevent gastrointestinal issues on race day, which can be the difference between a PB and a DNF.

The Night Before

Layout your kit, double-check your tech is charged, and organise your nutrition. Go over your fueling strategy one last time and visualise yourself crossing the finish line.

Don't panic if you struggle to sleep the night before! Many runners find it difficult to settle due to nerves. Luckily, one restless night won't ruin your race; your adrenaline will carry you through from the moment the gun goes off.

Race Morning

On the morning of the event, opt for a high-carb breakfast that you know sits well in your stomach. Give yourself plenty of time to digest before the start.

Stay hydrated, but don't overdo it—check your urine colour to ensure you're in the "clear." Many athletes also benefit from a "topping up" gel roughly 30 minutes before the start to keep glycogen levels peaked.

The Main Event: You vs You

Once the bell rings or the gun fires, it’s down to you. It is you versus the road (or the trail). Stick to your game plan. Don't get drawn into the pace of the crowds ahead of you; run your own race, and the results will follow.

How Luke Ultra Can Help

At Luke Ultra, we ensure every athlete is fully prepared with bespoke education tailored to their specific event. Whether you are tackling your first marathon or a 100-mile ultra, we provide: