Sunday – Tapering
Reducing your training load down to 30-50% of your normal volume in the final week before the race will ensure you arrive at the start line with fresh legs and ready for Heartbreak hill and all the challenges of the 14km race to Bondi beach.Monday – Stretch & cross train
Reduced running during your taper doesn’t mean you can’t exercise at all. Cross train to keep you feeling fresh and replace your hard training runs with a stretch session, swim, yoga or Pilates class.Tuesday – Mind your step
The body is ready, you’ve completed all your training, now it’s time to make sure you your mind is ready for the challenge too. Make yourself familiar with the course features such as the hills and where the 6 drink stations are so you know what to expect on Sunday. Also take some time out to think about the event and run through each section of the race in your mind, from getting ready on Sunday morning to finishing & savouring your success. Positive imagery will help you feel more relaxed & confident for the race.Wednesday – Warm up & tune up
Despite your taper a light mid week run (or tune up run) of 20-30mins is valuable to keep the blood flowing & the legs moving without making you sore. Make sure you do your usual warm up routine, which you will use on Sunday so it’s familiar and feels good on race day.Thursday – Carbo loading
Carbohydrate loading is of most use for events longer than 90mins duration increasing the bodies fuel stores. Reduce your intake of fats and increase carbohydrate intake for the 48-72hrs before the race. Aim for 8-12g of Carbohydrate per kg of body weight. Foods high in carbohydrate such as cereals, pasta, rice, cous cous, sports drinks and fruit juice are great options.Friday – Hydrate
Ensure you prepare for the event with adequate fluid intake. This is important to assist the carbohydrate loading and also prepare the body for the big event ahead. Keep a water bottle handy and take small regular amounts of water. The ‘colour test’ will let you know if you adequately hydrated. Dark yellow is a sign to take in more fluids while lighter yellow or clear lets you know you have enough water onboard.Saturday – Final preparations
Lay out your outfit the night before, with your race number attached, timing chip on your shoe. Make sure you have everything set out that you need for the next morning including your lucky socks, sunglasses or race belt. Set 2 alarms and give yourself enough time for you pre race brekky and ample time to travel into the start.
Have a great race!! By now you’ve completed all the training, prepared as best you can in the final week so go out & enjoy the race. The City 2 Surf is like no other event in the world, with more than 80,000 competitors, the festival atmosphere & the gorgeous Sydney setting it is not one of the biggest but most enjoyable runs in the world. Have a great race!!OUTFIT health and fitness aims to help people people improve their lifestyle for better health, feel great, more energetic and improve fitness. Through the right mix of motivation, specific and graduated training programs, personal challenges and expert health advice OUTFIT can change your life.