Friday, September 11, 2015

Final Prep!

     The Beast is this Saturday! You’ve done the training, now it’s time to perform and see the fruits of your labor. Be sure to check the Barber Center website for details about packet pick-up, and event-day info pertaining to wave times and shuttle transportation. Check out the obstacle names and what you think they may consist of, as well as the map showing their locations. The Barber Center website does a great job taking care of these details. My contribution will consist of pre-competition nutrition, hydration, stretching, foam rolling, and attire.
      I recommend carb loading one to two days prior to the event. The Beast is 10 miles through the sand, so it’s imperative that your glycogen (stored glucose) is sufficient in providing you with the energy required to get you through the event. The number of grams of carbs varies between individuals, but generally ranges from 200-400 grams/day prior to the event. I use the Whole Foods Co-Op for their energy squares in the bulk foods section. They contain a number of organic seeds and nuts for packing in the quality calories and carbs. Bananas and Kind bars are always good for fueling your body, as well as figs and dates. I regularly use Lenny and Larry’s Complete Cookies from the Vitamin Shoppe. They’re all-natural, non-GMO, and a great source of carbs. Along with carb-loading, you should drink about 1 gallon of water each day for the two days prior to the event. Drink at least 1 quart (32 oz.) of water and 50 – 100 grams of carbs Saturday morning. There will be water and Gatorade throughout the course. 
     I recommend stretching your hip flexors, hip adductors, hip abductors, glutes, quads, hamstrings, and calves thoroughly Friday night and Saturday morning. Accompany these stretches with foam rolling of the same muscles you’ve just stretched. Roll each of your feet over a tennis ball, especially in your arches, to alleviate pain and tightness in your feet. You can even use a tennis ball on your quads, hip adductors and abductors for areas that the foam roller is unable to release the myofascia.

     When it comes to your attire, you want to have full range of movement in your arms and legs. So, don’t wear layers, wear a single layer of a t-shirt/sleeveless or compression top depending on the weather. You are going to get wet, so make sure the material is a tight-fitting dri-fit top and bottom. You may want gloves, but it is not necessary for everyone. If you choose to do so, they should be fingerless lifting gloves. This is to enhance your grip as well as to allow proper drainage of water out of your gloves. I recommend a pair of running shoes or cross-trainers, and I do not wear socks. Socks get wet and may cause blisters. The important thing is that you are comfortable and that you are wearing the attire in which you have been training. Best of luck and see you on the course!

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