2012 RACE DAY CHECK LIST

RACE DAY CHECK LIST

THE DAY BEFORE

• Drink 4 to 6 ounces of water every hour.
• Eat small carbohydrate snacks constantly.
• Mentally rehearse your race strategy, feeling good, overcoming challenges, recovering.
• Relax with friends or family.

THE NIGHT BEFORE

• Drink 4 to 6 ounces of water every hour.
• Eat light carbohydrate snacks like energy bars.
• Go over the procedure, route, time frame etc. for getting to the Team BIMBO group time.
• Do a very relaxed mental rehearsal of the event, concentrating on the positive.
• Lay out your race day clothes, (pin your race number onto your shirt), shoes - put your timing chip onto your shoe. Lay out your charged ipod, hat, socks. Fuel belt or water bottle carrier, filled and ready to go.
• Pack your race day gear bag.
• Got a cheering section? Encourage them to make YOU a sign and be YOUR motivation!!

GEAR BAG SHOULD CONTAIN:

Dry shirt and/or shorts.

• Water to drink while waiting for race to start.
• Sports Jelly Beans/Gu/Gels etc. – for use during the race and according to what has worked for you during your long training runs. Don’t try anything new Race Day

• Garbage bags work as a disposable jacket and as a ground cover while your resting at the race site prior to start

“RACE MORNING LIST”

• Drink 4 to 6 ounces of water every 30 minutes. Cut off fluid intake according to what has worked before your long training runs.
• Eat – according to the schedule which has worked for you before your long training runs.
• Bring your bag, car keys, etc.
• Leave at least 30 minutes before you think you’ll need to leave…in case of unexpected traffic.
• Plan to meet Team BIMBO at designated location at 7:30 am for pictures
• Jog or walk for 3 to 5 minutes (very slowly) just before lining up.
• Keep the legs moving, in place if necessary as you stand waiting for the actual race start.
• Joke around; enjoy the energy and personalities of the folks nearby.
• Go out slowly, if it’s hot, go out even slower!
• If you feel warm, pour water over your head at each water stop.
• When tired, shorten your stride and you may want to take more frequent walk breaks.

IMMEDIATELY AFTERWARD THE RACE

• Grab water and carbohydrate food(s) at the TEAM B.I.M.B.O. table near the finish line!
• Walk, eat and drink for at least a mile.

RECOVERY

• If possible immerse your legs in a cold bath, as soon after the finish as possible.
• Within 30 minutes, eat around 200 calories of 80% carb/20% protein.
• Stretch well before you get in the car if you are leaving the site.
• Walk for 30 to 60 minutes later in the day.
• Drink 4 to 6 ounces of water or electrolyte fluid (at least) every hour.
• Walk for 30 to 60 minutes on Sunday - Walking and lots of water will push the lactic acid out and loosen you up!
• Eat healthy snacks continuously for the rest of the day.
• Enjoy what you’ve accomplished and look for another race to tackle while you’re still motivated!