Obstacle Mud Runner - issue 10

ForEliteAtheletes to FunRunners 9 RACE : OCRWC 01732 452404 Are you multi eventing? Get your post-race nutrition sorted. Don’t leave it to chance that the food stall you like will still have what you want when you are finished. Take food with you and then you have a choice. Replenishing the body is essential! If you’re also competing the next day then remember that any post-race nutrition will also double up as your pre-race fuel for the next day so bear that in mind. Your recovery needs all the help it can get so choose wisely. WARM UP – This is a World Championship and your warm up needs to be one that matches that. Plan your warm up in advance and practice it. Don’t expect someone to be there to run you through one at the start line because there won’t be one. You’re on your own! Make sure it includes big, full body movements and switches on the key muscles. In my experience people focus solely on the lower body and forget the upper body. If you fail with lower body your run turns into a walk. If you fail with your upper body you are back to the retry lane. Remember to keep warm right up until the start. If you can keep a jumper on until a few mins before you where you can pass out to a spectator then that would be ideal. PREPARATION – Fail to Prepare and Prepare to Fail…You have heard it before and it still applies now! Get Prepped! You need your race kit ready one week before – trust me. Who has gone to pack bags and can’t find something or an item is faulty. This gives you enough time to get a replacement. Make sure everything has been thought of. Do a quick tick sheet the weekend before and tick it off as you get it done. Remember you’ll need more than one set if you’re racing more than once. Take extra kit, you can never have too much. The weather here is very changeable and you simply need to be prepared for all eventualities. Include things like: a spare pair of laces, tape for hands and your pumice stone. This takes off so much pressure and enables you to sit back and enjoy whilst everyone else is stressing. ENJOY! For 99% of participants you are amateur athletes. You have other day jobs and life will go on after the champs. This is your hobby and one that you love. The OCRWC will be an incredible experience. Don’t get so caught up that you don’t get a chance to take it all in. Step back and embrace. From myself and the Road2World’s Team we would like to wish you the very best of luck. Coach Tony and myself will be out on the course, coaching, supporting and assisting where possible. We plan to do a walk around on Thursday for those who can make it. Zumba will be busy racing! This is your hobby and one that you love. The OCRWC will be an incredible experience This is a World Championship and your warm up needs to be one that matches that 4 5 6 GOOD LUCK – SCOTTY PT