Hello!

I am just writing to wish you well for the CBR100, 50 or 25km events which are now just a week away.  I know you have put in such a huge amount of effort to get to the start line and this will pay off on race day.

 Just some last words of encouragement & advice:

• You cannot get any fitter now.  That work was done long ago.  So just relax now and get ready for race day.
• Make sure you rest extra hard two to four days out from Saturday's race start - this will help you to focus on good nutrition, loosening up your muscles with a bath & massage, hydration and generally just enjoying the reward for all the hard work you have put in.
• I strongly encourage that on Friday (the day before) you go for 1-2 x 15-20min easy jogs to loosen up the muscles.  Some 20sec efforts a little quicker than race pace will help to put a spring in your step.  Resting completely on this day will make you feel tired and heavy.  These jogs will also help combat travel, work or the sense of lethargy from tapering.
• For the last four days (Tuesday - Friday) focus on increasing your carbs.  These are necessary for stocking the muscles full of glycogen.  At the moment you should be focusing on a good protein intake to ensure your muscles are repairing plus combatting any risk of sickness kicking in.  (Did you know that if you allow your muscles to recovery you can get up to a 15% strength gain during taper week? WOW!)
• In the last 2-3 days out make sure you swap to a carb rich and low fiber/protein diet.  This will allow you to get in as much energy into the muscles without risking fiber and protein sitting in your guts on race day.  During this time, also increase electrolytes (I highly recommend Shotz Electrolyte) so that your fluid and sodium levels are topped up.
• On race morning eat a light breakfast!  Don't skip this meal.  2 crumpets with honey or a couple of energy bars and a bottle of electrolyte is an ideal pre-race food.  However, if concerned, stick to what you know & trust.
• To prevent blisters we highly recommend using Vaseline rubbed thickly over Fixamol/Hypafix placed on the high-wear areas of your feet (this is the white tape athletes use under strapping tape to prevent allergies – available in chemists). Use a merino sock over the top.  Perfect!
• During the race don't change your race or nutrition strategy.  It is easy to set off to fast or skip your nutrition times.  Don't do it!  Stick to your plan unless it really isn’t working for you.
• Don't start too hard but make sure your cadence is high enough that you are not plodding.  A cadence of 90 single steps a minute is ideal (180 double steps). The aim of the first 3/4 of the race is just rhythm and enjoying it.  The real race starts after that.
• Tell yourself that the half way mark is at the 3/4 point.  This makes the second half easy!  Never get too far ahead of yourself.  Just focus on the road in front.
• Don't fight the rougher sections or hills.  It is the same for everyone and attacking them will only burn excess energy.  Stay relaxed and just kick into casual mode for these sections.
• MOST OF ALL... ENJOY IT!  You will love it as long as you don't put too much pressure on yourself.  At the end of the day, where else would you really want to be than running along gorgeous single trails?

 If you need any advice, equipment, apparel or sports nutrition then please don’t hesitate to jump online and place an order (don’t forget to use your 15% discount code: CBR100Runners), email (info@findyourfeet.com.au) us or give us a call – 0466906167.

 Best wishes, enjoy the journey & see you up there!

Hanny Allston & Graham Hammond