The Ultimate Pre-Race Checklist

does what it says. Use and Enjoy. (From: fix.com) Source: Fix.com

How was your weekend running and training?

How was your weekend of training fun? Any new niggles or PBs?

My best races

I do duathlons, triathlons and 5k – they are what are important for me. I was…

7000 entrants! Bang goes medal – the gauntlet

Any miniscule hopes of a medal at The Gauntlet (HIM 70.3 distance) for us were dashed…

caffeine for 5k triathlon duathlon improvement

Taken from tritalk.co.uk “Caffeine is one of the few proven ergogenic aids- the current optimum dosage…

Planning For BTF Age Group Qualification for Triathlon Duathlon

I’m in the ‘lucky’ position that I can probably qualify for most of my target ETU/ITU…

Another weekend, another triathlon disaster

Well it wasn’t that bad but here goes anyway. I had a great result a couple…

Triathlon Duathlon Gadgets and Kit you need to do reasonably well

There’s no substitute for training (except aero wheels!) but you’re gonna buy some gear so here’s…

Sex the night before a Triathlon or 5k? Good or Bad?

Sigh. Here’s one way of boosting the hits on my site I guess….yes, the ‘S’ word…

Duathlon Tips

I’ve had Top 3 duathlon finishes (but never a proper one that I’ve really cherished) and done…

Race Lesson Learnt

Race season is well and truly upon us. I had a reasonably good race last weekend.…

Tip 50 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

** If you’ve heard people talking about ‘digging deep’ and learning how to do that in…

Tip 49 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Familiarise yourself with the course and with your pre-race routine. If you are unfamiliar…

Tip 48 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

    * Don’t wear compression gear. It adds extra resistance and tires you more quickly.…

Tip 47 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

X*Wear compression gear. Boosts blood flow to muscles and reduces the risk of injury. Keeps you…

Tip 46 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

* Don’t start too near to the front if you are smaller and slower (kids) you…

Tip 45 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

* Pinch yourself hard before that final sprint. (I don’t think this will work but causing…

Tip 44 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

* Smile. Smile every 1km it will relax you. Can’t hurt? There could be some hormonal…

Tip 43 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*X Running cadence. Aim for about 90-95 strides a minute (180-190 footfalls). If this is quite…

Tip 42 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** If you are doing a parkrun then start at the front that can save…

Tip 41 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

    *X Minor pain relief on-the-day. If you have a niggling minor injury that might…

Tip 40 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Do a proper taper appropriate to your CURRENT level of fitness/fatigue. A generic taper might…

Tip 39 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Do a proper taper. I’ve given tapers more consideration in <this> link. Do a bit of research.…

Tip 38 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*X Insoles. Many of us have one leg longer than the other for a variety of…

Tip 37 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

**X Race-day, pre-race sports massage – someone told me these help. No personal experience. Personally I…

Tip 36 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

***X Look at ‘proper’ tapers especially if you are of a ‘reasonable’ standard. Short bits of speedwork…

Tip 35 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*X So you plan to do the 3-day taper mentioned in previous tips. If you’re not…

Tip 34 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Beetroot juice (source of nitrates). Take 0.5l of beetroot juice containing approx 6.2 mmol…

Tip 33 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Train at altitude. About 7,000ft above sea level!! Even better; ideally, you will be living…

Tip 32 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  *** Race at an ambient temperature of no more than 16 celcius. For each degree…

Tip 31 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

This one might surprise you a bit. *X Lose 100g in weight. That should gain you…

Tip 30 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** “Aim to broadly run at an even pace. Know that you are fresh enough and…

Tip 29 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  *** Use a running track and spikes rather than a parkrun and trainers. A running…

Tip 28 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  *** Run at an even pace (flat course) use cumulative pace for the Km on…

Tip 27 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  * Lucky charm. Hmmm, wouldn’t work for me. But what do I know! Good LUCK!!…

Tip 26 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Positive mental attitude.  You ARE going to do it. Visualise the JOY at the…

Tip 25 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Know the course. The ups and downs, the windy bits on the day, etc..…

Tip 24 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

*** Eat a light, simple breakfast as long before the race as you can. You EASILY have…

Tip 23 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

  ** Don’t eat (too much) protein the day before – it’s hard to digest. Basically…

Tip 22 of 50 : Get a 5K PB *NOW* #howtogeta5kpb

** Have a light evening meal at least 12 hours before the race. . All the…