Rock_the_Ridge-50_Miler

Race Strategy

Distance	RHR	Flat	Hill	Downhill	HR-Average	Nutrition
WU – 00.01	140					GEL, water as needed
00.0 – 13.0	165	135 – 145	145 – 165	120 – 140	130 – 140	GELs, water as needed
13.0 – 26.3	165	135 – 145	145 – 165	120 – 140	140 – 155	GELs, water as needed
26.3 – 39.0	175	140 – 160	155 – 175	120 – 165	140 – 155	GELs, water as needed
39.0 – 50.0	185	150 – 170	145 – 185	120 – 175	145 – 155	GELs, water as needed

Event Guide

https://www.mohonkpreserve.org/rock-the-ridge/event-guide/

6:00 Race - Starts

2:00 am | Heavy Breakfast
4:00 am | Light Breakfast
5:20 am | UltraL Breakfast
5:45 am | Start race Nutrition

Nutrition Plan
1. If the race starts at 6:00 am, your heaviest breakfast should be at least 3 ½ to 4 hours before. So if the race starts at 6:00 am, you should wake up at 2:00 or 2:30 am and eat your heaviest breakfast. For instance, I usually eat some oatmeal with bananas, nuts, and berries. Sometimes coffee and eggs.

WHY? Because this will allow you enough time to digest that food and use the bathroom before the race starts. Ideally, before you leave the hotel. So, you have less bathroom anxiety once in the race venue. You can go back to bed to sleep or relax until the second part of the plan.

2- Around 4 am to 4:30, you can eat your light breakfast. In my case, I usually eat a banana and a Gatorade. Some people get a peanut butter and jelly sandwich. The goal behind this is just a nice set of extra carbs that you can digest easily and that are not heavy in your stomach.

3- Around 5:00 am to 5:15 am, ½ Gatorade and ½ banana if you are hungry

4- If the race starts at 6:00 am, you should start your first round of nutrition 15 min before you get in the water. For instance, 1 SIS gel, a bit of water, or your first round of Infinit.

Heavy Breakfast

Oatmeal, eggs, banana, fruit, nuts

Light Breakfast

Gatorade and banana

UltraLight Breakfast

½ Gatorade and ½ banana

Start race nutrition

1 gel

Notes

Please follow the HR strategy.
Fight the urge to keep up with people starting faster than you.
If you feel you are holding is a good sign. Keep discipline because that additional energy will be needed later.
Concentrate on your HR
Focus on navigation. Getting off course means running slower in the overall picture
Try to relax and have positive pictures of how the day is going to go. It is super important to do this. It is one way to get rid of nerves before going to the start.
If cold, Ideally warm up with Warm clothes and switch into racing clothes before getting to the corral if possible