We asked two HPT members what makes the difference for them come race day – what they do to ensure a successful event. We break down the tactics of Lauren De Crescenzo and Luis Orta for pre, during, and post-race.
Lauren De Crescenzo (LDC):
I start pre-race fueling three days before a race and try to never feel hungry. First, I cut down on my overall fat and fiber intake. I still use Kyoku breakfast shakes to ensure I'm meeting my nutrient needs without weighing myself down. Then I ramp up my carbohydrate amount and frequency.
Consistency! I eat about 3hours before my race. Then I rest. 90 minutes before the race I start doing my mobility exercises and stretches. Exactly 60 minutes before the race I start jogging: 20 minutes easy + drills + strides and then I do a 1km close to race pace to get my body warmed up and ready to run fast.
My biggest tip is to remember that it's one-way communication with your legs. I'm constantly telling my body what I want it to do instead of asking it, "Body, how do you feel?”
When it comes to hydrating, I take my time. The idea is to slowly put the fuel down while keeping my HR as low as possible. Don't force it. Don't rush it. Don't struggle. Just a sip at a time until it's done.
Whether it's a race or a big training day I do my best to not miss the proverbial "glycogen window” and get in my recovery mix –NEVERSECOND P30 Whey Isolate– and real, whole food (rice) as soon as possible.
Always cool down. An easy 15-20 minute jog after a race makes a world of difference! Then