#bemonumental

• The key to cold weather running is to dress in layers, which helps trap warm air near your body for the best possible insulation. Rule of thumb, dress as if it’s 20 degrees warmer outside than it really is.
• Inner layer should be a tight, lightweight synthetic fabric that “wicks” water away from the skin, keeping you dry. Avoid cotton as your inner layer. Nylon, Gortex or Polypropolene are better choices.
• Outer layer should be a looser, medium weight fabric such as fleece or wool. A zipper at the neck is convenient for temperature control.
• The shell is necessary as a final layer when it is bitter cold, very windy or raining. The shell should be resistant to both wind and water and preferably made of a fabric that “breathes” and allows moisture to escape.
• Shoes should fit properly and offer adequate cushioning and support. Do not wear new shoes on race day. Make sure they are broken in first.
• Wearing a hat is the best way to keep warm in cold weather as 40% of your body heat is lost through your head.

Nutrition and hydration:

• Eat a high-carbohydrate, low- fat meal the night before the race. Rice, pastas, whole grains, fruits and vegetables are good choices. A bowl of chicken noodle soup will aid in preventing muscle cramps due to the sodium lost thru sweat.
• Gatorade is not necessary for pre-event hydration. There is no such thing as electrolyte loading. Hydrate well the night before as this can prevent dehydration during the race.
• Avoid caffeinated or high sugar drinks on the day of an event, as these drinks can de-hydrate you.
• Eat breakfast three to four hours before the event.
• Drink 20 to 32 oz. of fluid, 2 to 3 hours prior to competition.
• Drink 8 to 10 oz. of fluid, 10 to 20 minutes prior to competition and throughout the race.
• To rehydrate, remember for every 1lb loss you need to drink 16oz-20oz of fluid.

Mental and Physical Preparation:

• Use skin lube or body glide or Vaseline, as a lubricant in areas susceptible to friction, such as in between the thighs and on the chest, or for women, at the seams of undergarments.
• Do not try to run faster than your usual pace at the start of the race.
• Use a positive mental attitude, especially when things get tough.
• If it’s sunny make sure to wear a visor or sunglasses and use sunscreen.

On the Course:

• Look for our Franciscan Health Sports Medicine Bike team!

• The Bike team will have medical supplies including AED’s, materials for blister prevention, chaffing, and general physical ailments.
• Early intervention by our bike team helps to prevent worsening of blisters, etc. and enable you to continue your race to meet your goals.
• Throughout the race there will be medical stations to assist you as needed.
• At the end of the race, there is a medical tent to assist you with medical needs.