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Trail Racing Success: Fueling, Pacing, and Mindset Tips for Your Best Race at CityTrail

By Aaron Boike, Co-Owner and Head Coach at Performance Running Gym (the Official Run Coaching Partner of The Loppet)

CityTrail is just around the corner, the “hay is in the barn” and now you’re thinking about preparing to execute the best race possible on May 18th. As a Coach, race day prep is one of my favorite parts of the job, and I want to pass along some wisdom to help you crush your goals for this year’s CityTrail Loppet! 

Know the Course

Taking the time to study the course and do some course recon (run/hike the course ahead of time) is a valuable strategy to help you set expectations, form a pacing plan, and identify key parts of the course where you can expect to deal with different types of terrain. There is a great deal of pre-race anxiety that is often just related to “fear of the unknown,” so get rid of the unknown so you can have a more enjoyable race day. Maps are available here on the CityTrail website. 

Fuel Like a Pro

Everyone wants to race like the pros, but most of us don’t give ourselves the fuel to do so! Make sure to go into the event well fueled by increasing your carbohydrate intake in the days leading up to the event. On race morning, breakfast should ideally come 2-3 hours before the event, with a quick, easy to digest pre-race snack about an hour before race start (A large banana or bagel is a good go-to for many athletes). If you’re racing the 10k, plan to include a gel around half way for a boost. For the 10 miler, start fueling at around 30 minutes into the race and aim for 30-60g of carbs per hour for your best performance. 5k athletes don’t need to worry about fueling midrace, but should still focus on going into the event well fueled with breakfast and possibly a pre-race snack.  Remember that the aid stations will be stocked with water and electrolyte beverages, as well as high carbohydrate snacks to help fuel your best race. 

Pace with Patience

I love to have athletes pace their trail races with what I call an “effort based negative split.” The nature of the trail often dictates the actual pace, so instead focus on effort and plan to start a little easier than you’d like your average race effort to be, with a progressive increase in effort as you get closer to the finish. Remember that the CityTrail course rewards runners who save their legs for the runnable miles between trail sections and flatter and faster miles at near the end of the race. 

Final Pre and Race Day Checklist

Taking the time to prepare the day prior to your event can make all the difference in making it to the start line with a clear head. Lay out your gear the day before and make sure you have everything prepared so you don’t have anything to second guess on race morning. Arrive early to the race start to avoid parking hassles, and with time to do a short dynamic warm-up and a warm-up mile or two with a few strides (quick 20-30 second surges in pace) to loosen up your legs. 

Smile and Practice Gratitude

Did you know that according to actual research, smiling while running reduces athletes perceived exertion and improves performance? Don’t forget to approach your event with gratitude and joy! We are incredibly lucky to get to run in a place as beautiful as Theo Wirth Park, with volunteers who have taken time out of their busy schedules to support us. Say thank you to the volunteers, take in the beautiful scenery around Wirth Park and smile every chance you get!  

You’ve put in the work, now it’s time to trust your training and get the most out of yourself on race day. Whether you have a PR or end up gritting it out for the finish, every race builds character and experience that leads to growth in your running journey. Have fun, race smart, and we’ll see you at the finish line! 

Performance Running is the Twin Cities Gym for Runners and Endurance Athletes, located in St. Louis Park, MN. Interested in learning more about Performance Running Gym or PRG’s coaching services? Go to www.performancerungym.com to book a Gym Tour or Free Coaching Consultation.