Before the start  

During the race

After the finish  
Food & Drink  
Rest and Debrief

What if it rains?  

Tips for race-day (3)

Updated November 25, 2003

After the finish...


 After the finish -- Food and drink 

While many skaters eventually drop into Tim Horton's after the race, you'll probably spend time at the finish line beforehand, talking and stretching and congratulating other finishers. This is when you should continue taking more food and liquid to help you recover. Bananas and oranges are ideal because they're rich in potassium and carbohydrate. Sports drink is good for the salt. You also need some protein, and believe it or not the ideal combination of protein and carbohydrate is found in low-fat chocolate milk. Try to consume 50-100 grams carbohydrate (1-2 grams per Kg of body weight) within the first 15-30 minutes after the race, followed by another 40-60 grams every two hours until four hours after.



 After the finish -- A change of clothes 

Make sure your gear for Race Day includes a set of warm, dry clothes (including socks) to change into at the end. They should be loose-fitting and ultra-comfortable; your body will want to be pampered! It's a good idea to have a first-aid kit waiting too, just in case you've developed blisters or have fallen along the way.



 After the finish -- Rest and debrief 

It may seem obvious -- the idea that you should rest -- but the truth is that when you've been training so long, it can be hard to stop. That devil of discipline in your head may try to get you out training again, too soon and too hard. Allow yourself a week or two of genuine, glorious rest. Both your body and your spirit need that rest to recover from what you've done. At most, enhance your rest with very light activities such as walking; this will help you recover more quickly, and you won't feel so cut off from the active life you've gotten used to.

As a part of your rest and recovery, take a little time to reflect on what you've done: how it went, whether your preparations served you well, what you did right and what you did wrong. Write it all down, you'll find your notes useful when you're getting ready next year.
During the race Ü