With the Sydney City to Surf race only three days away, everyone will be at the pointy end of their programs and well and truly tapering. Training for this event has probably been a focus for quite a while, so here are a few last minute tips from our FIT Ambassador and Ironwoman (Cath Thiele) to help you be well prepared for Sunday’s race…
Go over the course. In the day leading up to the City to Surf drive or ride over the course. Look for landmarks at certain points of the route (eg; half way) so you can use these benchmarks to keep you focused and motivated during the race.
Save some energy for the 11km mark, Heartbreak Hill – a 2.5km gradual incline. If you’ve been training on hills, aim to jog slowly the entire way – it is easier than starting and stopping with a walk/jog sequence.
Have an appropriate taper period. Hopefully by now you are having a taper period. Don’t let the feelings of doubt or fear motivate you to do any last minute training or panic sessions. There is nothing you can do in these last few days to improve your performance but there is a lot you can do to damage it – don’t change your plans now!
Set aside some quiet time to think through (and possibly write down) your race plans and goals. What are you trying to achieve in the race? It doesn’t matter how big or small your goals are, it is still good to have clear intentions on what you would like to get out of the race. You may also like to tier the goals – some based on times and others based on sections or feelings (eg: I am going to run up all the hills. I want to feel fresh enough to enjoy the finish).
Race morning preparations – get to race start early, expect a few delays, find a toilet early and wear a garbage bag or poncho because it is going to be cold and they are easy to rip off when the race starts. Having additional stress on race morning will only add to your pre-race nerves and anxieties. The more you can eliminate things that might make you uncomfortable, the more you will be looking forward to the race start.
