What you should do and what you should not do in the 48 hours before a competition:
- The previous two days (Friday and Saturday if you compete on Sunday): Eat and dinner fundamentally carbohydrates (macarrones, spaghetti, noodles, rice, potatoes). You can add some blue fish (trout, tuna, mackerel) or grilled meat in these meals (chicken or veal).
- Avoid fats and friedness
- Lie down soon on the penultimate night and rest a few more than normal. It will be very good for you on the night of the eve of the race you are not able to reconcile the dream due to the normal nerves. Relax.
- The previous day of the test walks as little as possible (maximum 1hora) the city or the corridor fair can be very cool but it is not for your legs to remain as sticks for being so long standing and walking so slowly. Let your friends or family visit the city in your air. You will have time to visit it after the race. A later walk hours later of the competition will come well for let out legs.
the day of the race:
- Eat or breakfast at least 2h30-3h before the test. Not experience anything.
- Do not release anything, neither sneakers, nor socks, nor clothing, ... nothing !! Everything must be more than proven in training.
- Baby 0’5-0’75 l. of water to small sips between 2h and fifteen minutes before the start of the test.
- Put vaseline in nipples, armpits, English, feet floor (without exceeding so as not to slip, or moisturizing cream), ... also try it in some long training.
- In the race you do not mess in the midst of any large group or you will not be able to take the water in the supplies since the career colleagues will involve you involuntarily access to it and there is a risk in addition to stumbling. If you want to make a certain mark in which the organizers put a globe, run about 50m behind it and avoid many problems.
- Do not drink gels or any drinks of brands that are not accustomed to drink because there is enough danger of feeling bad. Try the gels in training and in kilometers determined to repeat the day of the test if they have done well. (Note: I am not in favor of taking them).
- Enjoy the rhythm of run relatively comfortable the first two thirds of the test. To km 7 in a 10km race, to km 15 in a half marathon and to km 28 in the marathon. Do not become obsessed with the chrono. In the marathon the chrono is also very capricious, you have to arrive with very well made duties but that day many external factors will influence the final brand. Of course, the last third of the test, and with determination and effort.
- The reward: crossing the happy finish line with a wide smile and both high arms pointing to the sky will be your greatest success. You will have succeeded !!
vamooooos for all !!
Franc Beneyto (1966, Dénia)
