Do you always do some mistakes before the start of your Ultra Trails? Does nutrition before and during the race worry you? Here are 5 tips that can help you to improve.
1. THE EVENING BEFORE THE RACE REVIEW EVERYTHING USING A WRITTEN CHECKLIST
Prepare your gear, nutrition, hydration, apparel, shoes, bib and make sure you have everything ready.
2. EAT YOUR BREAKFAST 2H30 BEFORE THE DEPARTURE OF YOUR RACE
Beware of glycemic peaks partly due to pre-race stress. In the case of Hyperglycemia, you will find yourself out of breath, with weak legs and dizziness after a few meters from the start.
3. ISOLATE YOURSELF A FEW MINUTES BEFORE THE START OF THE RACE
Find a quiet place, mentally review the race, the strategy you have prepared, what you will do at the refreshment points. Breathe deeply keeping your eyes closed and relax concentrating on the different parts of your body.
4. CONSIDER THE FIRST HOUR OF THE RACE AS A WARMUP TIME
For the Ultra Trails over 60km, it is not necessary to warm-up before the start, unless you aim to finish in the top positions. Start calmly, keep a pace that would allow you to talk without anxiety. Don’t worry about how many athletes pass you, you usually find a lot of them from km 40 onwards.
5. TAKE CARE OF YOUR NUTRITION AND HYDRATION FROM THE BEGINNING OF THE RACE.
Do not wait until you are thirsty because it would be too late or to experience loss of energy to start eating and integrating. You should have a well-defined nutrition strategy of continuous intake.
Would you like to know if you are feeding yourself correctly during training and competitions? With the GLYCOGENOUS TEST, the nutritional test for professional trail running athletes, you can do it. You can discover your energy consumptions in real time. Click on GLYCOGENOUS TEST
Digital Strategic Marketing Director – certified Innovation Manager – in multinational companies, she is still today the only Italian female athlete to have ran 900 km and 55,000m D+ in the mountains in a single stage race (Transpyrenea 2016, 3rd women overall). She counts numerous Podiums and international Victories on races over 100k. She holds a SNaQ CONI certification as a Trail Running Coach, Athletic Trainer and in Nutrition and Sports Supplementation. Since 2014 she is President and sports executive of innovative technology startups and companies, including Trail Running Movement and Digital Sport 360. She trains elite trail running athletes and she teaches in trail running coach certification courses. She is an author of sports articles on training, nutrition and supplementation in trail running and running, both in Italian and in English and Spanish. She manages relationships and collaborations with Federations and Race Organizers.