Pre-Race Pasta Dinner

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Dear Lexington Road Warriors, Friends, & Family,

On Saturday, March 27, 2010 at 5:00PM, you are cordially invited to a Pre Race Pasta Dinner. All family, friends, and runners are invited to enjoy some food and last minute preparations.  All the food will be provided.  This is a great chance to get your pre race carbs, have some fun, and get any answers to last minute questions.  

Saturday Pre Race Pasta Dinner
 
When: Saturday, March 27, 2010
 
Time:    5:00 PM
 
Where: 4513 Gillmoss Lane
             Lexington, KY 40509

Please RSVP to Varinka or Shane by either phone (859-559-6593) or email by Friday, March 26,2010, with the number attending. 


Pre Race Checklist
  • Apparel- comfortable, previously trained in clothing.  Avoid cotton. Lay out night before.
  • Running Shoes- should be broken in.
  • Throw away clothing- shirt or trash bag used in the first few miles to warm up.  Something you may not recover after the race.
  • Water bottle- for both before and after the run.
  • Energy foods- somethinh you have tried in training that is comfortable to carry.
  • Sun Screen- weather dependant.
  • Body Glide- use on areas that chafe or you anticipate chafing. 
  • Band Aids- commonly used on men’s numbers when running long distances to prevent bloody nipples.
  • Race Number- have it pinned to your shirt and ready to go.
  • Timing Chip- securely attach to shoe.
  • Safety Pins- to pin number onto shirt.
  • Start/ Finish Instructions- REview parking, starting times, parking locations, and course map.
  • Race Strategy- Goal pace, mile splits, food/ water/ sport drink intake.
  • Positive attitude-  You are PREPARED and HAVE TRAINED!  ENJOY the RACE!

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5 thoughts on “Pre-Race Pasta Dinner”

  2. It doesn’t fit “Strict Paleo” parameters. However, read the Paleo Diet for Athletes and they will tell you there are exceptions to the rule. Certain feeding windows, specifically post-wod, you can take advantage of carb loading without the insulin spike that usually accompanies it. Because at this time post-wod you can replinish glycogen stores because your muscles are more sensitive to insulin. Or something like that. Bo, you can chime in anytime, haha.

  4. I tried to avoid carbs and live paleo while treking the north face of Mt. Everest last month. I failed miserably and had to be flown out via helicopter. Once at the base camp I ate carbs then ran to the top of the mountain where I did 25 handstand lush ups. Justice served.

  5. I got your back Freeman. There’s two sides to the coin. Maintain the insulin sensitivity gained from working out (insulin sensitivity is a very good thing). Or ditch the insulin sensitivity in favor of replenishing muscle glycogen. Most would suggest #1 for leaning out. You will suffer in longer wods (more glycogen dependant). #2 would be for someone like myself, who is looking for performance. I’m gonna miss out a little on the insulin sensitivity,but no big deal, because I’m happy with my body comp. I’ll have the glycogen to “go there” during longer wods.

    For those choosing #2, I suggest sweet potatoes, because they are good at restoring muscle glycogen. Apples, not so much, because they contain large amnts of fructose, which tends to restore liver glycogen (doesn’t do muscles much good). If you have to have fruit, I suggest berries, or apricots. Even if body comp is good, #1 is good from time to time so we can take advantage of the insulin sensitivity we worked so hard for.

    Bottom line, the pre-pasta dinner is something I wouldn’t do myself, but don’t change anything now. But endurance athletes can go completely paleo and still see good results. Like Freeman said, see Paleo for Athletes.

    Justice, you can completely carb load on paleo. It’s called cyclic carb loading and it has its upsides. Tops of glycogen stores. Just do it with paleo foods. I wouldn’t suggest eating a ream of bananas or anything like that though.