Friday, May 17, 2013

Klick's Presentation Highlights

A big THANK YOU to everyone who came out to hear me speak at Klick's Running & Walking. Here are a few presentation highlights for those of you who were out having fun in the sun:

Knowing what to eat when on the road or overseas is especially important if you are traveling to a race.  

Race after a road/overnight trip:
  • Drink a lot of water. If you are driving, consider stocking a cooler with bottled water or bring a large thermos to keep fully hydrated. Plan on leaving earlier to make time for bathroom stops.
  • Sometimes we are faced with junk food temptations at the bathroom pit stop. Stick to what you are used to. Now is not the time to try something new. 
  • Healthy fast food options:  *See previous blog post
  • Travel-friendly foods: *See previous blog post
  • Plan ahead: If you are eating out the night before a race, decide what restaurant you want to eat at before you get there. Look online at menus and make sure food can be tailored to your needs. 
  • Make reservations just to be safe. You don’t want to be eating dinner at 9pm the night before an 8am start-especially when you are used to eating dinner at 7pm.
  • Avoid foods high in fat and foods high in sodium. Too much salt can cause excess bloating which is not comfortable physically or mentally when prepping for a race.
  • Don’t be afraid to ask the waiters to have the chef prepare food the way you want it prepared. Pick a different side, add a side salad. You are paying so make sure you get what you want.
  • No restaurants? Bring a camping stove. Buy fresh veggies from the grocery store and cook in the hotel room.
  • Sleep well: bring your own pillow, sleep mask, earplugs or calming music. Get quality sleep several days leading up to the race rather than counting on the night before to rest up.

Race out of the country
  • Dehydration is often a cause of travel fatigue. Make sure to drink plenty of water before boarding a plane, and do not pass up the opportunity to snag the smaller-sized bottles once on board. Traveling can disrupt normal bowel movement so drinking a lot of water can help keep you regular.
  • Avoid all contact with contaminated water. That includes brushing your teeth and washing your face. Bring a water bottle with a squirt top to make brushing your teeth easier.
  • Language barriers can pose a threat so always err on the side of caution. Ask if you do not know what something is or don’t eat it. 
  • Go plain, boring and simple and indulge after the race. 
  • Stick to your normal prerace meal plan as close as possible. 
  • Pack your bags. Although most countries will not allow you to bring in fresh produce, you can bring in things like granola, packets of peanut butter. 
  • Find a grocery store. If you have a fridge in your hotel room, stock up on perishables you'll need.
  • Eat a bigger breakfast when traveling in case you are uncertain that there will be food available to meet your dietary needs.
  • Eat enough. Sometimes when traveling to foreign countries you can be so concerned with not eating the wrong foods, that you don't eat enough. Arm yourself with bars you can eat and pieces of fruit you can supplement with.
  • Don't let yourself get too hungry. This can impair your judgement and there is a greater possibility of eating something you shouldn't.

You worked so hard to get your mind and body prepared to race, don't flush it down the toilet! 

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