As the racing season kicks off, it’s essential to stay hydrated and maintain a balanced diet to ensure peak performance. Remember to review the race schedule and arrive early to familiarize yourself with the venue. Consistent practice and teamwork are key to success, so keep communication open with your coaches and teammates. Lastly, don’t forget to enjoy the camaraderie and spirit of the competition!

ARE YOU READY TO RACE?

Here are a few things that you may want to think of to make sure you are race ready:

RACE PREP

• Increase complex carbohydrate intake 3 days prior (rice, pasta, potatoes, whole grains)
• Aim for 7-9 hours of sleep a night 2-3 nights before
• Take rest days 2 days prior to race day
• 3-5 days prior drink plenty of liquid (90-120 oz/day). This can include water, fruits/vegetables, hydration drinks (Urine should be clear or pale yellow) – Add electrolytes if it is hot or humid. Limit the intake of caffeinated drinks such as coffee, tea, or soda as they can be dehydrating.
• Sip water consistently throughout the day of the race

PACKING FOR THE RACE

Here are some suggestions of things to pack for the race

Required

• Paddle*
• Medical ID bracelet*
• PFD*
• Team Race Shirt*
• Race shoes* (many festivals require close toed shoes NOT flip flops)

Pretty Important

• Water bottle(s) – bring extra water and plan to carry it with you all day except during the race. Some festivals provide extra water for participants but other do not.
• Snacks (granola bars, protein bars, peanut butter, crackers, oranges, jerky etc)
• Seat Saddle or cushion
• Hat
• Sunglasses (with retainer strap)
• Gloves

For Your Comfort

• Sunscreen
• Bug Spray
• Towel
• Chair
• Neck fan or personal fan
• Cooling towel or scarf
• Dry Clothes/sweatshirt
• Personal medication