Obstacle Mud Runner - issue 10

obstaclemudrunner.co.uk ForEliteAtheletes toFunRunners 8 RACE : OCRWC on your marks, get set... 6 Steps to Worlds Success However, there are still things you can do to make sure you are as prepped as possible and give yourself a big advantage out on the course. Check out the steps below: PRE-RIG Pre-Rigging is a game changer and gives you such a big advantage when out on the course. Becoming a master of Pre-Rigging takes a lot of practice but even if this is your first time doing it you will still gain so much from it. Without knowing it you have been doing it already. From that moment you signed up to the race you have been adapting your training to suit the demands of the course. You have been looking at things like distance of event, the terrain, considering whether age group or elite, what obstacles likely to be there?.... etc. Once we have started our ‘Pre-Rigging’ we should be able to work out our other steps. PRE – now until a few days before. P – Personal – What are your strengths/weaknesses. How can you maximise your strengths and reduce your weaknesses on that course in front of you to get you round as quickly and efficiently as possible? R – Recon – Dive into every little detail. Do your research online, find out info from other competitors, look at past Worlds and Nuclear events. What are the Rules? Will there be traffic on the course? Is it likely to be wet? How long will I be out there for? What obstacles are there going to be? What is the terrain like? Just to list a few things. E – Evaluation – Now you have done your RECON and looked at your PERSONAL Strengths and weaknesses you can EVALUATE and start to build your race plan! You need a race plan that can be adapted but you should have 80% of it done by 2-3 days prior to event. Rig – a few days out to the start line. R – Reassess – You have done everything you can to get as a clear a picture as possible prior to turning up at the event but it is not until you are there that you can put the final touches into place. You are now at the venue. You can see and get a feel for the course. Walk the course as much as you can and get doing the ‘PRE’ section all over again. Check out the key obstacles, make sure you know how to do them. Where can you push harder? Where do you need to hold back? Look over the rules per obstacle. Make sure you take a good rucksack with Warm/Waterproof Clothing, Food, Water etc as you may be out there longer than planned during this stage. (not the race) I – Individual – You need to make sure that everything that you have done to this point has been tailored for you. There will be lots of opinions but no one knows you better than you do. Create a race plan for you, not someone else. G – Go, Go, Go!! Get out there and get it done! Do what you know and not what you don’t. Race Smart – Race Easy. CLOTHING/FOOTWEAR – What to wear? Lots of factors will determine your choice of clothing. Look at things like the weather, length of race, terrain, time you will be out there for, what has worked for you before, is there water/mud on course? You should have a whole load of experience in this as you have probably already done a wide variety of events. Make sure that whatever you go with has been worn and tested. Do not be that doughnut who wears brand new shoes for the event. Listen to advice but ultimately you will know what is best from past experiences. NUTRITION – Those who have followed me for a while will know that I am always banging on about NUTRITION being key and I am still right! Make sure you are fuelled for the race. Similarly with clothing this would have been tested at other events and you should know what works for you. Look at foods leading up to race day (especially the day before). If you are travelling then don’t leave things to chance. Do your research of restaurants that work for you and if you can’t find anything prep it and take it with you. Now is not the time to chance stuff. Food for the day wants to be planned and prepped ready for race day. You need to look at factors such as distance of race, estimated time you will be out on course, weather, as well as your personal requirements. Will you need fuel for out on the course? If so then make sure you have it before travelling here. You don’t want to be raiding the local B.P garage searching for gels (They won’t have them). You don’t want to be raiding the local B.P garage searching for gels! From that moment you signed up to the race you have been adapting your training to suit the demands of the course And BREATHE… Chill out for a sec because most of your physical training is pretty much done now. 1 2 3