Friday, 19 July 2013

Death Race Preparation 2013

Weather you are a relay runner or soloist getting ready for next weekends CDR you will want to dial things back and focus on relaxation and rest and aim to keep your race planning as simple as possible, the keys things being apparel, shoes and your hydration system. Your apparel needs to be light and provide ventilation and your shoes need to be comfortable and match the conditions of the day and your hydration system needs to match your volume needs and be comfortable.
Mental Game
The mental game is huge at this point. If you can focus on the positive and turn any set backs into positives you will be so far ahead come race day you cannot imagine. Focus on the positive completion of your leg or race and use every set back along the way as a reminder of how hard you have worked and nothing stands in your way.
 
Once your run begins take each moment as it comes and stay in the moment not focusing on the outcome and your event will be enjoyable the entire way. Once you focus on the outcome that is when things become overwhelming.
 
There will be moments of weakness and fatigue but if you slow the pace and focus on working through the period will pass and you will rebound in time. The disappointment of stepping off the trail is far harder at the end of the day than working through a rough patch and waiting for your energy to return.
 
Training
In terms of training, the big thing is to arrive at the start line well rested, relaxed ready to run.
July 22nd - 28th
  • Monday to Friday - Regular Training
  • Saturday - Tempo run or light intervals
  • Sunday - Medium long run using the shoes and hydration system you plan on using
July 29th - August 4th
  • Monday - Recovery workout
  • Tuesday - Tempo run or light intervals
  • Wednesday - Recovery workout
  • Thursday - Recovery workout
  • Friday - Recovery workout
  • Saturday - Death Race
  • Sunday - Recovery workout
Continue to complete easy runs each day and make all your plans early in the week in terms of what you are going to wear and what you are going to use for nutrition and having everything set out ready to go.
 
Race Basics
If you listen to your body and remove expectations you will have a wonderful day on the trail following these basic rules of ultra running;
  • Pace by feel
  • Drink when thirsty, but not before
  • Eat when hungry, and only consume small portions
Nutrition
With the above basic rules in mind and your equipment sorted out your last consideration is your race nutrition. Basically you want to focus on drinking based on thirst as your body will notify you when you need more water and then based on the following guidelines plan out your nutrition strategy.
 
Pre-Race Hydration
There is no need to over do pre-race hydration simply drink your normal levels of water, otherwise you will feel bloated and lethargic for the start of the race.
 
Hydration
You will need 150ml of your preferred sports drink every 15mins or 600ml per hour
Your sports drink will provide electrolytes and a portion of your needed carbohydrates.
 
Carbohydrates
You will need 15grams of carbohydrates every 15mins or 60grams per hour
In addition to the carbohydrates you receive from your sports drink you will need to supplement this with gels, bars, cubes or real food.
  • No difference in absorption rate for bars, gels and fluids
    • you can mix and match to find what your stomach tolerates best
  • You can consume food like soups, potatoes but keep to the rule of 15
    • do not consume more than 15 grams of carbs in 15 minutes
    •  do not come into transition and sit down and consume a pizza
    • have the pizza or other cut up into small pieces and consume in small portions
  • Start right from the start utilizing the rule of 15
    • start 15 minutes into the race and continue to the end  
Aid Stations
There are not as many aid stations in the CDR as with S7 so you will need to be more self sufficient. I would suggest going lighter for the shorter legs of leg 1,3 and 5 with just your 2L bladder pack and carrying more for leg 2 and 4 with your 2L bladder pack plus two hand helds.
 
Carbohydrates
Simply look at the carb content of your favorite sports drink, gels and bars and then mix and match based on your requirements, i.e. for a two hour leg you would need 60grams of carbs from your sports drink or 30grams of carbs from your sports drink and 30grams from your gels and or bars.
 
The take home message is not so much what you use as fuel but how you consume that fuel and if you can take small sips, small bites and start early you will stay well stocked and energy levels will remain even throughout your event. 
 
Shoe Choice
Your shoe choice will depend solely on the weather, if it is wet you will need a trail shoe with some bite, it can get slippery. If it is dry and hard packed you will want a fairly non-aggressive tread patterned trail shoe or road shoe.
 
Overheating
If you feel you are overheating and are starting to feel the effects of your effort your body is giving you cues that your pace is too fast based on terrain, heat and other factors, your best course of action is too slow the pace, drink based on thirst and with time you will start to feel better and will be able to slowly increase your pace again.

A Few Extras
Here are a few things that can make the race easier;
  • Lube, use sports slick or body glide in areas of friction.
  • Have a small tub in transition with face clothes to wipe away sweat and dirt.
  • Have a cooler of ice in transition to use in water bottles and face clothes.
  • Do not sit down in transition, always keep moving and ask your support crew to walk with you.
  • Have spare singlet, short sleeve, long sleeve so you can adjust based on temperatures.
  • Have spare shoes with tread options so you can adjust based on weather and trail conditions.
  • Have spare socks, especially if it is a wet year and change socks in transition.
Good luck at the CDR and if you have any questions stop by the shop or send me an email and we can guide you in the right direction.

Saturday, 13 July 2013

Indoor Sidewalk Sale - Additional Models - 30-50% Off!!!



July 13, 2013 - Today, Fast Trax added many additional shoes and models to our indoor sidewalk sale.

Non-current versions of the models below are marked down to 30-50% off. Sizing availability is excellent in certain models and extremely limited in others. Please stop by the shop or contact us to confirm that your size is available (contact information and loaction can be found here - Fast Trax info).

All sales of indoor sidewalk sale shoes are final sales.

Happy shopping!

Men's Shoes:


Spikes
Asics Dirtdog

Lightweight
Asics DS Racer
Asics Gel Speed Star
Asics DS Trainer
Asics Gel Bandito
Asics Noosa Tri
Brooks Green Silence
Brooks Launch
Karhu Fast Ride
Karhu Flow Trainer
Karhu Racer Ride
NB 760
NB 905
Nike Lunaracer
Saucony Kinvara
Saucony Progrid Mirage

Traditional
Asics Gel 2140/2150/2160
Asics Gel 3030
Asics Gel Kayano
Nike Air Pegasus
Nike Lunarelite
Nike Lunarglide
Nike Zoom Vomero
Pearl Izumi syncroFloat
Saucony Grid Tangent
Saucony Progrid Triumph

Barefoot

Saucony Hattori AW

Natural
Asics Gel Cirrus33
Ecco Biom

Trail
Asics Gel Instinct
Asics Gel Trabuco
Asics Gel Trail Sensor
Montrail Badrock
Nike Lunarfly Trail
Salomon XR Crossmax Guidance
Salomon Crossmax Guidance CS
Salomon XR Crossmax Neutral
Salomon Crossmax Neutral CS
Salomon XT Wings
Saucony Progrid Razor
Saucony Progrid Xodus


Women's Shoes


Spikes

Asics Dirt Diva

Lightweight
Asics DS Trainer
Asics Gel Noosa Tri
Asics Gel Speedstar
Brooks Green Silence
Brooks Launch
Karhu Racer Ride
NB 905
Nike Lunaracer
Saucony Kinvara
Zoot Ultra TT

Traditional
Asics Gel 2150/2160
Asics Gel 3000
Asics Gel Kayano
Asics Kinsei
Asics Gel Nimbus
NB 758
NB 759
NB 760
NB 860
NB 1080
Nike Lunareclipse
Nike Lunarelite
Nike Lunarglide
Nike Lunarswift
Pearl Izumi isoShift
Pearl Izumi syncroFloat
Pearl Izumi syncroPace
Saucony Grid Tangent
Saucony Powergrid Triumph
Saucony Progrid Paramount

Barefoot
Saucony Hattori AW

Natural
Asics Gel Cirrus33
Ecco Biom
Newton Motion AW

Trail
Asics Gel 2140 Trail
Asics Gel Trail Attack
Asics Gel Instinct
Asics Gel Trail Sensor
Asics Gel Trail Sensor WR
Asics Gel Trabuco
Montrail Badrock
NB 100
Salomon XR Crossmax Guidance
Salomon Crossmax Guidance CS
Salomon XR Crossmax Neutral
Salomon Crossmax Neutral CS
Saucony Progrid Outlaw
Saucony Progrid Guide TR
Saucony Progrid Razor
Saucont Progrid Xodus


Unisex Shoes


Trail
Inov8 f-Lite 300/335
Inov8 Mudclaw O+ 340
Inov8 Mudroc 280
Inov8 Roclite 285
Salomon S-Lab XT Wings