Défi de L'Île de Montréal
128 km on inline skates
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.
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.
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|