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 with any aspect you MAY worry about it. I could go on  about this but lack of preparation and familiarisation might affect your race psychology and/or warm-up All the suggestions are starred: *** 3 stars. IMHO it will work…

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 a bit of pain might give you a quick adrenaline rush) Only use this for the sprint, apparently extreme amounts of pain prior to competing in other events can give boosts because of raised blood pressure from the pain.…

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 different from your current natural cadence then changing it for the weekend is unlikely to make a difference – other than a NEGATIVE difference. All the suggestions are starred: *** 3 stars. IMHO it will work ** 2 stars.…

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 not be best for you RIGHT NOW. Look at TSB (CTL and ATL) on the training load plugin on SportTracks software  (Free) or there is a similar one in Training Peaks WKO+ (not free). You’ll need HR data going…

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 would NOT do a pre-race sports massage unless very light for some kind of warming up purpose. HOWEVER I would and have had a sports massage 2-3 days prior to the event. Chance to ‘recover’. The idea there is that…

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 leading up to the big day BUT AT THE RIGHT TIME AND FOR THE RIGHT DURATION/INTENSITY will help you stay fresh but don’t get it wrong. Scientists say that a proper one week taper will make you go 22%…

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 of nitrate 2.5 hours before you start. Bike tests show this boosts power by nearly 3%. That’s rather a lot, but is it true 😉 Don’t use mouthwash with it though, apparently that neutralises the nitrate effect. Also creatine,…