Time is flying by, and we are only three weeks away from City2Surf 2022! The Workactive team has been busy training and fundraising for Sydney Children’s Hospitals Foundation. We are thrilled to be joining forces with Labourpower Recruitment Services – running together, in person, for the first time since 2019! We have been working hard to boost our fitness, gladly incorporating training tips from our resident personal trainer, Ken.
With over eight years of personal training experience and Certificate 3 & 4 Fitness qualifications, Ken has been the perfect person to help whip us into shape. We are thankful for his advice and looking forward to the next phase of our training – which includes tapering our workouts, eating a few extra carbs, and preparing for race day!
Check out Ken’s top tips and general guidelines below to help everyone be at their best on August 14th!
It’s Time To Taper!
As race day approaches, it is beneficial to wean off vigorous training to ensure you have time to recover. Doing so enables your body and mind to be in top condition for the race.
We progressively reduce training intensity, frequency, and volume during this period.
Here is an example of a taper:
- 3-weeks out: 4x 80min sessions, 85% difficulty
- 2-weeks out: 3x 60min sessions, 70% difficulty
- 1-week out: 2x 30min sessions, 50% difficulty
Great news! You have full permission and are encouraged to start a ‘carb load’ 1-2 weeks from race day. This consists of altering your diet to have a high quantity of carbohydrates to saturate the body’s glucose (energy) stores. Detailed suggestions are easily accessible online.
Magnesium supplementation is also recommended for those likely to experience cramps from extended exercise durations.
Good quality sleep is also essential for optimal performance. Go to bed early and aim to get ~8 hours of sound sleep the night before the event.
Training Tips For Race Day (Peak)
The most important thing to keep in mind for race day is to stay hydrated. Carrying a water bottle will be essential during the race to reduce the risk of dehydration.
Consuming some electrolytes will also help as this will allow you to retain more of the water you drink. Electrolytes can come from Powerade (or similar), foods with sodium, or just consuming salt.
Also, make sure to eat some simple carbohydrates the morning of the event and some in the course of the race. Powerade will have sodium and carbs, making it a good drink choice for carrying during the run.
The most important thing to keep in mind for race day is to stay hydrated.
Ken
By the race’s commencement, ensure that your muscles have been warmed up and stretched out. Spend some time doing a short warm-up, then stretch out all your muscles before the race begins to reduce the risk of strains and cramps.
Best of luck on race day! We hope you have a fantastic experience, stay healthy and are happy with your performance!
Ken is taking on new clients if you are ready for your next challenge and want personalised support to achieve your fitness goals. Reach out to him at 1300 196 752 or ken.li@workactive.net to learn more!