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Hi I'm going to have a dabble at some of the short gala races this year.
Burnsall, Kilnsey, Kettlewell. and Buckden, which will be the longest I'll do.
Never done much racing, and was wanting to know if there were some pre -race specific foods and drink that hit the spot for this type of length of race.
Any advice on this would be appreciated.
rs2315.
For this length of race one or two bananas will probably suffice, they do for me anyway. The most important factor is a decent carb loading supper, I.e. pasta and a good slow carb releasing breakfast like porridge, good luck and welcome to fell running
Thanks for suggestions, any type of energy drink worth trying before race, or is it all in the food taken?Quote:
Originally Posted by protodoc
Obviously I'll need to be hydrated, but will water on it's own do the job?
This may all seem a bit fussy, but I've read on many occasions that what you put down you can have a big bearing on how you perform.
rs2315.
Don't think you need to do much for the shorter races. Most are 1pm starts (BOFRA) but Kilnsey is later.
For a 1pm start I just have a normal breakfast and then a banana or something late morning. If hot then have plenty to drink and this may be lucozade sport. I try not to eat within two hours of the start.
Bit more difficult with a mid afternoon start when you do need a light lunch. Again I just stick to the two hour rule. At a show you may want to take sandwiches because often there are only burgers on offer!
Good luck, and see you at most of these.
Don't worry about food for these races, far too short. The average person has enough carb stores to sustain 60-90 mins of running anyway so it's largely irrelevant. If you're planning on the short races I would recommend doing some explosive hill reps to get used to running fast uphill and make sure you get a good warm up beforehand with some sprints to kick start your system. Have fun, they're a good laugh
You will not deplete your muscle glycogen stores in a short race but overnight your hepatic glycogen stores will diminish considerably so do have something before the race - my choice would be porridge with a sliced ripe banana, raisins and honey; toast with jam would be a good alternative. I try to finish eating 3 hours before a race but sometimes - if staying in a B+B for example, this is not possible.Quote:
Originally Posted by Rob Furness
Thanks for all contributions.
All sounds like good advice from the food to hill reps and a good warm up.
The reason I'm concentrating on the shorter stuff is I have a young family and only have time for short training sessions, so low weekly mileage.
This wouldn't get me to far on the medium/long FRA stuff.
The BOFRA stuff seems to be just the ticket for me at the moment.
Don't think "Ted the man" will have much to worry about just yet!!
Cheers.
rs2315.
I think it is possible to enjoy some reasonable length fell races on minimal mileage, as long as you do some decent hill work. Remember, it is not a proper fell race unless there is some walking involved!Quote:
Originally Posted by rs2315
Are you starting with Sedbergh gala this weekend then? Good day out for the family as well, but expect Sedbergh legs afterwards.
No can't make it, my other passion is motorsport, and I've got a mate who's got his first race of the season.Quote:
Originally Posted by wycoller
Promised him I'd be there as support.
My first race will be Coniston Gullies, seems like a nice gentle opener:D
rs2315.
most important thing for this length of race is a decent warm up
i wouldn't be put off longer races, just run them with a realistic expectation.
the problem with races is that they can have a negative effect if you finish further down the pack than you'd like - but you could be against runners for whom this is the biggest race of the season/have time to train/are naturally suited to fell running. Couple this with your own personal factors (fatigue, a recent long run still in the legs) and it's easy to get disheartened.
just enjoy your time on the hill, if you want to make a target for yourself then aim to be 1 minute quicker next year!
Yep the warm up seems to be crucial.Quote:
Originally Posted by barnyc
I've learnt in training I don't come on song till about 15 mins in.
Just like an engine, don't thrash it until oil is hot.
Just 7 day's to go now till Coniston.
On BOFRA site say's 12 noon kick off, but can someone confirm exact senior start time.
Not to sure if their running all age groups this time??
Thanks.
rs2315.
You're not likely to get any sort of confirmed time, they usually run juniors first at BOFRA events, but the timings seem to vary a great deal depending on what's going on. I usually turn up around the time of the first race and take my time getting registered and nattering etc. till the senior race kicks offQuote:
Originally Posted by rs2315
You can get by just fine on a low weekly mileage as long as the intensity is there. There is a great book called "The Crunched Time Cyclist" which is well worth a read. The programmes doing 6-8 hours a week can easily be adapted from cycling to fell running. It would get you round a Fairfield / Anniversary Waltz length race too.Quote:
Originally Posted by rs2315
Hope you can get to Coniston Gullies as it is a wonderful race.
U9s go first at noon, followed by U12, U14, U17 races, then the senior race last. The U17 race will take 20-25 minutes for everyone to come back so I tend to start my warmup as they head off.Quote:
Originally Posted by rs2315
So it is normally 1:15 or so by the time the senior race starts. But that is part of the fun of BOFRA being ready for when they call everyone for the start.
The field at Coniston is great for the family too just to hang about too.
All this info on training for the mediums, I'm going to be running out of excuses not to run a few.Quote:
Originally Posted by Harry H Howgill
May be next year:wink:
I'll be there for the gullies, chomping at the bit.
rs2315.
Thanks for the timings.
Just hope I get my timing right.
If you see a guy hopping on one leg trying to get his trackie bottoms off with a sandwhich hanging from his gob as the field disappears up the field, then you'll know that was me.
Thanks to all who have contributed to this thread.
Can't wait for the big day:thumbup:
rs2315.
Good luck rs, no matter the time just have fun. As for food and drink - hydration for me is an all time thing not just leading up to training/racing. I have to have my 1.5ltrs a day :-). Food, I need at least 3hrs between me running and my porridge. On the bike I can chomp my way through a family bag of revels with no side effect. Its all trial and error at the end of the day. As for the end of a long run of 2hrs plus, I need my cheese and jam sandwich or I will literally be sick (choose your own sandwich combination)
Anyway, that is my way :-)
I did most of the series last year and I got used to having a Gel just before the start.
I usually had about 90mins or more travelling so it just topped up the carbs befor the race.
Didn't do me any harm.
See you at Coniston (my Race No is 106) say hello.
Thanks for your contribution, I think over time I'll find the right food ,drink intake. As I gain experience I'm hoping it will become second nature.Quote:
Originally Posted by RaceTheSweeper
cheers.
rs2315.
Haven't tryed gels yet, but willing to try them in training to see if they work for me.Quote:
Originally Posted by Stagger
No 106 got it:thumbup:
rs2315.
Well it was a hot one!!
Don't they go off bloody quick, stuck to my own pace which was the best policy for my 1st race.
Passed 2 near the top where it opens out a bit, and picked up 3 or 4 on the way down.
Someone was having fun dislodging big rocks behind me, which kept thundering past me.
Certainly kept me on my toes.
Wanted to go harder on the descent, but my rubber legs wouldn't let me.
Enjoyed the scree, about the right size stones, didn't chew my ankles to much.
My mate counted me in and reckoned I was in the high 30's, but I've got a feeling more like high 40's.
I'll have to wait for results.
Bigger lungs, and better climbing legs needed.
Had a good day all in all, but I'm still feeling pummled as I wright this.
I've ordered rain and mud for Kettlewell, that should suit me a bit more.
How did everyone else get on?
Cheers.
rs2315.
Had my usual average climb followed by a poor decent.
Tried to run the grass not the scree and lost about eight places.
Had a great day out again, a big thanks to the organisers,
Oh and to Mr Brightside who gave me a shout on my bottleless decent.
Well done RS you must be one of them quicker types.
Thanks Stagger:thumbup:Quote:
Originally Posted by Stagger
rs2315.
Quote:
Originally Posted by rs2315
I bet you never forget your first race. The route is a classic and there aren't many races quite like Coniston Gullies. Sounds like you enjoyed it.
Careful what you wish for! :-) The way down at Kettlewell is tricky in the wet! Worth checking out the descent route before the race.
Thanks for the heads up on the descent.Quote:
Originally Posted by Harry H Howgill
Are all the short Bofra races flagged for the whole of the route like Coniston?
rs2315.
Most were last year but like HHH says there are better routes to take on some races. Kettlewell is one where I walked the course prior and found better race lines than the direct flagged routes.Quote:
Originally Posted by rs2315
Enjoy, oh elite RS
I can get lost anywhere including bofra. However they are normally well flagged.
Kettlewell descent is very interesting if even slightly wet on the limestone. Don't know whether the videos are still on YouTube, worth searching for.
Just done Kettlewell.
Not as hot as Coniston, which was a blessing.
Only one lady beat me this time, so I'm over the moon:wink:
Tough as ever going up, more hill reps if I want to get better:rolleyes:
Loved the descent, lots of character, and my legs didn't buckle this time.
Still experimenting with the food and drink.
Early days.
Buckden next week, any takers for this?
Bit of a tough climb by all accounts.
rs2315.
Porridge at 9amQuote:
Originally Posted by rs2315
500ml carb drink @ 12pm
Gel @ 1pm
Ran as normal. Its not the food with me, its the hill reps that appear to be lacking.
Well done again RS
PS Buckden is a great event, don't forget Hawkswick on the Sunday.
Thanks Stagger for the congrats.Quote:
Originally Posted by Stagger
I'll be giving Hawkswick a miss this year, but that will get done the following year.
Don't want to race more than once a week at the mo.
I've had Buckden on my mind for a long while, just want to tick the box.
If weather is good the family will make their first appearance to cheer me on.
The Buckden route I know well, as it's well used training ground for me.
If the legs are willing I'll be looking forward to the section from the top corner wall down to the mines and that final steep descent to the stream:w00t:
Have a good next race stagger.
cheers.
rs2315.