No more WODS. Do only abs or yoga
Make sure any pains or strains are looked after.
Start taking your extra vitamins and 4-day prior to race carb load serious.
– Quinoa or brown rice every night.
– Sweet potatoes for lunch
– Two loads Mon and Night of chia seed drink!!!
Night Before race:
NO FIBER FOODS
Chicken or Fish – NO BEEF OR FORK
Do not eat anything creative the night before guys.
RACE DAY FOOD:
2hrs before race –
1 almond butter sandwich with hemp hearts and a banana
RACE DAY REFUEL:
Blueberry cookies or banana-almond sandwich on mile 15+
Candy high in caffeine or jelly beans
Gu Gels with maltodextrim (buy a flavor you like)
Mile 13 and 24 – Chai seed / Gatorade G2 / with Nuun tabs..
Nuun tabs in jacket or bladder pack – (1) full container
PLAN A and B:
You know your running break. Put a mile mark in your head where you will recover and walk and drink up or replenish. Map it out. Please keep us posted so we can meet you guys there. Stopping is bad but walking is not. DO NOT BE EMBARASSED TO WALK.
I hope you guys have a bag with a change plan. Overheating happens but getting cold also happens. Make sure the face and hands are always something you want to release heat or cover up to reserve heat.