Calling all AdNews Challengers, Rob Rolland-Smith (aka The Sandhill Warrior) here.
Not long now until this Sunday's AdNews Challenge so I've prepared some last minute tips for you.
Now it’s time to start to taper. By tapering off, I don’t mean stopping completely. That is the worst thing you could do because you’ll only slow your body down. What you need to do is to reduce your volume of work by 50%. Still maintain what you’re doing on a daily basis, but just cut the volume back. So, instead of spending an hour in the pool, cut the session in half. Now, what's that going to do? That's actually going to freshen you up. Not only physically, but mentally. So, look at your kayak program, look at your swim program, look at your run program then chop 50% of your workload from each leg. The workload that you do now doesn’t have to be intense. The workload that you do now could be about 65 - 70% of your maximum capacity. That’s all you need to do. The body needs time to repair itself. The muscles need time to regenerate and start to load up with glycogen, which is what we are going to need on race day.
Now, that brings me to the next point, “carbo loading”. It’s really important, in the couple of days leading up to the AdNews Challenge, that we start to reduce the intake of protein that we’ve been using to build muscle. Now, we’ve got to go the other way. We’ve got to start loading up on carbohydrates, which give us the glycogen in our bodies to burn when we are competing. Now, I’m assuming competing in the swim, kayak, run and obstacle course is going to take well over one and a half hours.
In that time, because the activities are so intense, you’re going to be burning fuel. it is necessary to have that fuel in the body. Don’t come into the event half empty.
What you need to do in the last couple of days is to substitute some of your protein diet with carbohydrates. For example, in the morning, you should have a good, solid breakfast with breads and cereals. lunchtime, pasta or lasagne. In the evening, go 60% with carbohydrates, 35% protein. So, balance the other way to when you're training, in the last few days leading up to the event.
Now, that brings me to the day before the event, irrespective of whether it is hot or cold, you have to hydrate properly. That means you need to be drinking 3-4 large glasses of water per day. in the lead up, drink as much as possible. Hydrate your body. Make the lunch beforehand a pasta with some bread. Have a carbohydrate dinner. Throw in potatoes. And Make sure you drink plenty of water.
James, no brown Gatorade....you know what I’m talking about mate. A little bit of discipline.
On the morning of the event, I like to get up really early. Have a hot shower. Then I have a banana. And maybe a little fruit juice and a small bowl of some fibre. That's about it. I have my water bottles ready to go with me for the event. If you have had the carbo loading the day before, you won't feel hungry. You shouldn’t need to eat too much in the morning. Maybe a black tea or coffee. Try to stay away from any dairy. Make sure you eat well, though, at least one and a half hours before the event.
When you get to the competition site, make sure you are wearing warm clothing and have some water available. At the marshalling area, go for a run in your tracksuit. Make sure you stretch properly. You want to be on that line ready to give the event your best shot. So, when the gun goes, that six inches between the ears snaps into gear and you are ready to complete. The most important thing is, don’t leave it on the training track.
OK, you have your tapering off program, your diet program, and your warm up program.
Over the years, these are the different tips that I have worked with a range of athletes which have always been successful.
Most importantly, when you get on that line, know that there is not one thing more that you could have done to prepare for this event. You’ve left no stone unturned. if you can start on that line knowing that you’ve done everything that you can, everything will take care of itself. If you’re prepared to step out of that comfort zone...James, you know what I’m talking about.....having to push harder, all of you, in your own way will achieve your goals and be successful.
Above all, every one of you will walk away from the AdNews Challenge, knowing that you’ve achieved everything that you possibly could and become the best that you can be.
Look forward to seeing you all on Sunday.
Have something to say on this? Share your views in the comments section below. Or if you have a news story or tip-off, drop us a line at adnews@yaffa.com.au
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