The countdown is on
Know the course
Starting in Hyde Park and finishing at Bondi Beach, the City2Surf course takes you through a coastal tour of Sydney's East. Expect a few hills, especially in the first half, culminating with Heartbreak Hill around the halfway point. Kilometre 10 - 12km has a nice descent to pick the speed back up before a flat final 2km into the finish line.
Time to Taper
Lower your training volume by 20 - 50%. This will allow the body to absorb the training and turn up fresh on race day. You may want to push a few more sessions during this week, but trust in your training, it's time to put the feet up and recover.
Carb Loading
Don't overeat here. The City2Surf isn't a long race like a half or full marathon, but increase your carbohydrate intake 2-3 days out will help keep the glycogen stores full to help on race day.
Hydration
Keeping the fluids up during race week will also help the body come race day. This may include adding electrolytes into your hydration strategy in the day or two before the race.
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Sleep
Sleep is known as being the best recovery tool we have. Make sure you're getting optimal sleep during race week, at least 8-9 hours per night, but also trying to be consistent with sleep and wake times. Magnesium taken an hour or two before bed may be a good addition to the nightly routine.
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Race Day Tips
Pace yourself
It's easy to get carried away in the first few kilometres. Don't listen to that voice! Keep to your pacing strategy so you can finish strong!
Race day tips
Fuelling
Make sure you have some easy-to-digest carbs for breakfast with some water and electrolytes. Gels every 30 minutes could be optimal during the race to top up your glycogen stores and keep the energy high
Race day tips
having the right gear
Your gear should disappear once the race starts. Choose lightweight apparel, comfortable running socks and shoes you've already put plenty of kilometres into. If race day is all about chasing your fastest time for you, the adidas Adios Pro is designed to help you get there.
race day tips
have fun!
It's easy to get caught up in the numbers, but City2Surf is one of Australia's most iconic running events. Enjoy the atmosphere, trust your training and remember to smile along the way. More often than not, relaxed runners perform their best.
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