The Vancouver Sun Run is coming up and a group of Freestyle Fitness athletes are preparing to participate! When getting ready for a big race like this, it is important to eat and exercise right during the days leading up to the event. These are our tips on how to get your body ready, along with examples!
Nutrition- For the last 5 days before the race, eat mostly complex carbs. Limit your red meat intake to before Thursday this week.
Some ideas for meals leading up to your race:
Option 1: granola, yogurt, fruit
Option 2: scrambled eggs with veggies in a wrap or on a bagel, fruit
Option 1: bagel, peanut butter, celery, carrot sticks
Option 2: soup, salad, sandwich, fruit
Option 1: chicken, veggies, pasta or rice, fruit for dessert
Option 2: fish, rice, veggies, fruit for dessert
Start increasing water, banana, dates, figs
On the day of the event
Before you leave the house: toast or bagel with peanut butter and banana, or granola and milk or yogurt, or smoothie.
Bring with you: Nutrilite Energy Bar, water, Nutrilite gel cubes or gels, XS Energy, Rhodiola.
Training- What exercise to do in the days before the race.
Three days before
Run: Crit Run: 5 min warm up, 20min hard/fast run, 5 min cool down
Two days before
The day before
Run: Pick-ups: 5 min warm up, 6-8x 100m with an easy 100m recovery in between, 5 min cool down, Yoga or Stretch
Chris Hughes, Certified Trainer and Jim Winter, Events Coach