Keys to Maximizing Your Performance Leading Up To Your Next Spartan Race.

The week leading up to your race can make or break your performance.  Do you have a plan?  Do you just wing it?  Are you just praying you finish your race?  Whatever level you are, you need to consider a few things the week leading up to the race.  There is a delicate balance needed.  Train too hard and you might be in an overreaching state which will decrease performance.  If you don’t do enough you might lose some of your hard gains you made leading up to the race.

While we could spend hours picking apart all aspects of your training leading up to your race, let’s focus on a few simple key elements that will leave you in peak performance so you can maximize the hard training you went through the last few months.

Here are some things you want to concentrate on the week leading up to your race.

1.  Water.  

You need to start with the basics.  Especially if you are running in the heat, humidity, or if you are just prone to sweating more.  A common mistake is just focusing on adequate water intake the day of or maybe the day before.  You want to maximize your water intake and make sure you body is better at controlling your hydration levels.  A week out this should be a priority.  Make sure to drink approximately half of your weight in ounces of water.  If you are 200lbs, then you want roughly 100oz of water per day.  Yes you can drink too much water and become overhydrated.  Don’t go crazy.  Just make sure you are regularly sipping on water everyday leading up to the race.  Never cram the night before.

2.  Sleep.  

Optimum performance is not possible without adequate sleep.  Hopefully you perform good habits that maximize your sleep each night.  But leading up to the race this is critical.  Most Americans, are carrying around a sleep debt.  This reducing performance, alertness, increases cognitive functions, and a host of other problems.  Make a point at least 7 days leading up to the race to get extra sleep.  You can make up sleep debt, so if you normally do not get enough sleep you can make up for it the day of the race.  Set an alarm each night to remind you that you need to get into bed by a certain time in order to potentially get 8-9 hours of quality sleep.  Try an app like Sleep Cycle to monitor your sleep on a regular basis.

3. Training.

The are a number of aspects of training we can focus on, but let’s stick to a few key points.  You will not see any substantial gains the week before the race no matter how hard you push yourself.  You will however see huge gains if you taper your training and are completely recovered.  Most likely you have spent the past few months pushing yourself.  Workouts leave you beat down and broken.  Proper rest, sleep, and nutrition lead to ultimate gains from training.  Recovery should be your primary focus.

Your main goal for your workouts this week is to break a sweat so you don’t lose any progress you made, but do not try and set any PR’s in your workouts.  Mainly in your workouts focus on technique.  If you need to work on your running mechanics, pick short, low intensity runs and practice your drills.  This is a good time to practice the tactical skills needed for the race.  If you don’t feel confident with an obstacle, like the spear or rope climb, then find a way to practice technique.  Careful not to burn yourself out.  You want to feel refreshed and confident, not beat down and unsure if you can do something.

At 7 days out you can perform a moderate workout, whether it is running or resistance training.  Each day you get closer back off with intensity.  You can even throw some cross training in so you are giving your joints and muscles a break to maximize recovery.  This time is a great chance to increase your foam rolling exercises to improve tissue quality and reduce the likelihood of injury or cramping.  Maximize mobility with these drills in combination with active and passive stretching techniques.

4.  Nutrition.

Another complex subject here, but we will keep it simple.  Remember your goal is maintenance this week.  You are not trying to gain weight or lose weight.  Try and keep your daily intake at a caloric maintenance level.  Weight loss might lead to muscle loss and weight gain, obviously, might lead to fat gain.  Just stay where you are and focus on high quality foods like fruit and veggies, good fat sources, and lean proteins.

If you are running longer distances and want to try a carb loading program, now is the time.  This does not mean you are stuffing your face with pasta the night before your race. This involves lowering your carb intake, tapering your training, and finally increasing carbs the few days before the race.  We will discuss carb loading techniques in future articles.

But for now just get good quality foods and come up with a plan for your race.  What are you going to eat the morning of or during the race?  Play around with foods that give you energy and avoid anything that leaves you bloated or sluggish.

5.  Mobility

I know, I know, I already talked about this in the last section.  But, it is that important.  One great practice is to develop of stretching routine right before you get into bed.  It is a great way to calm down and quiet your mind.  Plus you are lengthening muscles and getting them in their prime position to help improve recovery as you sleep.

Put a simple 5 minute routine together right before you settle down for the night.  Yoga poses work great since you stretch so many different areas at once.  I am no yogi, but a short sun salutation is a great way to start or end your day.

5. Visualization

This might sound like a weird one, but ask any elite athlete about the importance of visualization.  If you can’t imagine yourself running the perfect race, nailing the spear, or conquering your most difficult obstacle, you never will do it.

Take time each night to imagine yourself performing each obstacle.  Picture every step of the process that you will take to dominate it.  Replay it over and over again.  When race day comes you just replay that video in your head and then follow it step by step.

You would be amazed how this strategy improves your performance by giving you confidence in your ability.

It is hard not to get amped up for the week before the race, as you should.  It is an awesome experience whether it is your first or 50th race.  But, remember the keys to properly prepping yourself to optimize your performance, and crushing the course like a true Spartan.

Aroo!

Mike Deibler MS, CSCS, SGX